Why short bursts of activity boost fitness in the body

Telegraph UK ^ | 2 Nov 2015 | Sarah Knapton

[amorphous]

Short bouts of intense exercise could be the key to staying in shape after researchers found that even just a few minutes of strenuous activity can make muscles work harder.

High-intensity interval training (HIIT) has become popular with athletes and amateurs and has clear visible benefits.

But sports scientists have always struggled to understand how a short amount of activity can produce similar effects as endurance training.

Now, researchers at the Karonlinska Institute in Sweden have found that even small levels of intensive exercise boost the production of mitochondria– the cell’s batteries – which enhance muscle endurance.

[amorphous]

"Volunteers who cycled for 30 seconds as fast as possible, six times, triggered the effect, suggesting just a few minutes is all it takes for results to begin to show. Tissue samples of their muscles showed benefits."

[fwdude]

I guess good old calisthenics works after all.

[NEMDF]

I have been doing about 1,000 “extra” stairs every work day for several years, and not much else for regular exercise. I do these in sets of 250, 4 times per work day.

My resting heart rate comes in under 50, if this adds any credence to the study results.

[Fai Mao]

What about 12 ounce curls?

[amorphous]

Sure, if you do 120 in about 30 sec. ;-)

[Scrambler Bob]

Liquid, right?

When in shape, graduate to 16 oz.

[AZLiberty]

However the researchers also found that anti-oxidants like vitamin E and C can stop the effect.

"Our study shows that antioxidants remove the effect on the calcium channels, which might explain why they can weaken muscular response to training," added Professor Westerblad.

I guess the effect involves whatever it is that anti-oxidants inhibit (oxidation?). There's a similar problem with some cancer chemotherapy: antioxidants protect the cancer cells from the effect of the chemo.

[SandRat]

Just now realizing that?

It was fist adcocated by the American Founding Fathers Long Ago.

"Give about two [hours], every day to exercise; for health must not br sacrificed to learning A strong body makes the mind strong."

Thomas Jefferson, August 19, 1785

[Moonman62]

I recall reading that, way back when, it was noticed that the top students at Cambridge also got in a lot of exercise.

Getting back to Jefferson. I think he also considered the use of a firearm to be a part of exercise.

[Cowman]

For several years I have undertaken a rigorous program of one situp a day. I do the first half when I get up and the last half when I go to bed.

So far It has been working great

[amorphous]

Take your pulse immediately after a set, then 2 minutes after, and check the delta online against your age. Sounds like you're in great shape to me!

Anyone starting/doing strenuous exorcise, get a Coronary Calcium Scan for about $75. If you're just beginning are starting back, take it easy and work up to where you want to be over a period of weeks.

Proper exercise, nutrition, and a few supplemental nutrients can make a huge difference in a person's health status.

[goodnesswins]

I’m in best shape of my life...and I’m 64...intervals 2x week, pilates 3x week, and weights for 10-15 min 2 or 3x a week...Total time about 4 hours p/week. Caveman type diet. (I don’t sit much either)

[SandRat]

As well as walking where ever he neededto go.

[saleman]

I do my own variation of Tabata. Been doing it for about a 1 1/2 year so far. Basically 5 sets of 20 of 5 different exercises on a weight machine every other day. Maybe 10 seconds between, just enough time to change weights. Go up on weight when I think I can.

Every other day 100 reps as fast as possible on a rowing machine. Increase resistance when I think I can.

Somewhere around 3 minutes rowing and about 4 minutes with the weights.

That’s all, you say? I’ve been weight training for approx 40 years. Not body building, not power lifting. Just lifting to stay in decent shape. And I can say, at 54, I’m in, if not the best shape of my life, dang close.

Sounds easy right? I’ll tell you this. I dread the 4 minutes with the weights every single time. Actually scared I might not make the full set. And I question myself every time I add more weight.

Think about it. Can you run a four minute mile? Or run as fast as possible for 4 minutes? I don’t know. Seems to be working for me. Thank goodness I did the weights this morning. Rowing tomorrow. Weights Wednesday......crap.

[amorphous]

Good for you. To me, staying fit/healthy is a way to stick to the system of over priced medical procedures and insurance costs geared toward making a buck and not toward the actual health of individuals.

[amorphous]

I take every other day off and think to myself, get-r-done and you can have tomorrow off! ;-)

[spokeshave]

Me too...but I do the super slow routine....half hour a week.

All my weights over 100lbs and leg press 240 lbs.

age 73.

[goodnesswins]

I do super slow weights too...but no where near your weight. (I’m a she) And I can’t do leg presses etc...long story...but my legs seem to be in best shape ever from intervals and pilates.

[goodnesswins]

Yes!!...I have the bone density of a 30 something woman...it actually improved in past 10 years. I don’t get along with many doctors.

[spokeshave]

We eat healthy...follow the blue zone diet from Ikaria (the Greek island of longevity)

videos here: https://www.youtube.com/watch?v=OqCPFN_3TIM

many more videos at the site.