Most people are under the false impression that you have to go on looong, 5km/10km/20km painful work to lose weight and get into shape. Nothing could be further from the truth.
Moderate intensity cardio like jogging, cross-trainers and long distance races are not only annoying and ineffective means of fitness, but may even be harmful to your health (something I'll cover in a post come on overtraining).
I know, shocking right? Let me explain ...
Three metabolic pathways
In your body, you have three "engines" or metabolic pathways that provide the energy for all human action. They are called the phosphagen pathway, the glycolytic and oxidative pathway.
The phosphagen pathway dominates the highest powered activities that last less than ten seconds. In Phosphagen trail activities athletes are generally using almost 100% intensity, like an Olympic weightlifter.
Glycolysis dominates moderate high voltage activities that last from ten seconds to a few minutes. Examples include the sprint to 200 meters. Here athletes use about 70 - 100% intensity.
The oxidative pathway dominates less powerful than last beyond a few minutes work. The intensity of these activities is generally less than 40%. An example of an oxidizing activity would run a marathon or triathlon.
Long (1 hour +) cardio sessions (oxidatively) in excess can deplete the body, making it cling to fat reserves, stress the heart, and suppress immunity (ever wondered why marathon runners get sick and triatheltes so easily?)
On the other hand, sprint / interval of intense training in the short phosphagen and glycolysis not only have a greater impact on the physical condition, but also what I like to call an effect of "spill-over" and improve long distance , fitness oxidative.
Intervals are a part of life
When we look at the children play, they fall naturally into intervals. Tag, hide and seek and most organized sports all fall into this category.
The animals are the same, watch your dog when he is off leash.
When you consider the millions of years during which our ancestors evolved vertical sprint in order to stop the hunt or to escape themselves be driven, you can appreciate how humans are designed and Wella? Equipped with anaerobic sprint (allâ?? Out) for short distances. The problem is that many of us have become so unsafe that we lost this most basic of skills. There is probably no more effective weapon in your arsenal of modern fitness sprint.
High intensity workouts - and not just reserved for fitness buffs
Research has long shown that higher intensity, shorter workouts have a greater impact on fitness and fat loss intensity slower / lower long cardio, and yet still Today the vast majority of people and trainers are always recommend to most customers. As a result people are put off by their lack of results (and lets face it, jogging on a treadmill for an hour about as boring as possible).
You will get much better health and fitness results if you cut your 60-minute training session to 25 minutes, double the intensity. Especially as this training relates to the 'long distance aerobic fitness anyway. An occasional series of short bursts, all-out effort has a way much deeper effect on the physical condition, especially on fat loss? Surveyed jogging duration much longer.
Sprint training type (using your phosphagen / glycolysis engines) helps develop speed, muscle mass, bone density, cardiovascular health, aerobic capacity, human growth hormone, and even strengthens the immune system.
However, excess formation past the oxidative threshold (ie, long distance) is not only less efficient, but is actually detrimental to your health and fitness. It depletes your body, lowers your immune function and make your body thinks it needs to hang on to every ounce of fat because the workouts are so exhausting.
"But Ellie! I love running!"
OK. So does this mean if you absolutely love running for hours, then you should stop completely? Absolutely not. Do the things you love are an essential part of life as anything. Just make sure that you are aware of its effects and you support your body accordingly thereafter all other life in the design stages, especially electric By Design. In this way, it has the best chance of recovery, repair and recovery.
This is particularly important for those of you trying to lose weight and are slugging on the treadmill every day, hating life - I just want you to know that there are a lot more fun and effective options.
And you do not need to sprint - you can bike, swim or use a cross-trainer. Just do it for half the time and at high intensity. And make sure you try it, under the supervision of a trainer first!
Who do you know of your family / friends / colleagues who would benefit from better health and more enjoyable workouts? Please share with them now (Seriously, I really appreciate it).
As I always say, it is the health education at the local level - is sharing with people like you that make us visible to those who need it most.
Until next time!
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