High Intensity Interval Training

High Intensity Interval Training (HIIT) Reverses Aging

The Mayo Clinic has determined that intense aerobic exercise has the potential to reverse the aging process in adults. Though everyone knows exercise is beneficial, there are plenty of questions regarding which types of exercises are the best and what age groups benefit the most from specific exercises. According to the Mayo Clinic, high intensity cardio can reverse some cellular aspects of aging.

The Study’s Aim

The purpose of the study described above was to pinpoint evidence that would assist in the development of exercise recommendations and targeted therapies for people of varying ages. Researchers monitored molecular and metabolic alterations in individuals of varying ages across a period of about three months. They collected data 72 hours after those in randomized groups performed an array of different exercises.

Study Details

Mayo Clinic researchers tested high-intensity interval training (HIIT) against combined training and resistance training. Each style of training boosted lean body mass as well as insulin sensitivity. However, HIIT and combined training heightened aerobic capacity as well as mitochondrial functionality for skeletal muscle. This is especially important for senior citizens who often endure declines in mitochondrial content and functionality.

HIIT even boosted muscle protein content that improved energetic functions and spurred the enlargement of muscles. This bolstering of muscle protein was common in older adults who engaged in high-intensity intervals. The research team keyed in on one of their most important findings: exercise boosted the cellular machinery necessary for the construction of new proteins. Protein creation and synthesis reverse some of the problematic effects of the aging process.

The take-home message is that HIIT is ideal for aging adults as it benefits the body at the molecular level as well as metabolically. HIIT reverses certain manifestations of the aging process within the human body’s protein function. Engaging in resistance training is also advisable as it allows for the establishment of considerable muscle strength. HIIT is certainly beneficial yet a strict reliance on this style of exercise won’t significantly boost muscle strength unless combined with resistance training.

Check the full story.

Source: WorldHealth.net

No More Excuses – Hit the Stairs

Everyone knows the health benefits that come with physical activity, but when asked, most people use one of two common excuses. The first is time, as in “I just don’t have enough time in my day”, and the second is place, as in, “There’s no gym near me”.

Researchers have put both of those excuses to rest. A study at McMaster University conducted two separate protocols with female participants, divided into two groups. All the women were healthy but admittedly not active. Each group was asked to exercise in short 10 minute sessions three times a week for a period of six weeks. Each session included a warm up and cool down.

In the first experiment one group was asked to climb stairs aggressively in 20 second intervals, while the second group was asked to simply ride an exercise bike for the same length of time. Results showed that the short 20 second bursts of stair climbing were more effective than the exercise bike.

In the second experiment the women were asked to climb stairs for 60 second intervals. As in the first experiment, participants showed an increase in respiratory fitness.

It would appear that the excuses for not exercising have just gone out the window. Short (10 minutes) intense periods of stair climbing will improve cardiovascular and respiratory health which leads to additional benefits derived from a healthy active lifestyle.

Check the full story.

Source: WorldHealth.net

Workout (M, 101): Lower Body PT #HIIT

Workout.ExerciseDictIntroduction

  • This is a lower body routine that includes bodyweight exercises.
  • The routine is of the High-Intensity-Interval-Training type.
  • You will gain lower body strength as well as improve your cardio respiratory fitness.
  • Workout Structure: Tabatas.
  • Have fun and good luck!

Exercises

Click here for complete details (Member).

Defeat Diabetes in Two Minutes

Body.Disease.DiabetesHigh-intensity interval training, abbreviated as HIIT, is a fitness regime characterized by short bursts of intensive physical activity. John Babraj, from Abertay University (United Kingdom), and colleagues enrolled 3 male and 11 female untrained individuals, average age 42 years, average BMI 24-29 kgm2, to perform twice weekly exercise consisting of 10 × 6-second sprints with a one minute recovery between each sprint. The team assessed metabolic health (oral glucose tolerance test), aerobic capacity (incremental time to exhaustion on a cycle ergometer) and physical function (get up and go test, sit to stand test and loaded 50 m walk), before and after training.

The HIIT regimen, lasting 8 weeks, resulted in a significant improvement in aerobic capacity (8% increase in VO2 peak), physical function, and a reduction in blood glucose under the curve (6% reduction). The study authors submit that: “This study demonstrates for the first time the potential of [high intensity interval training] as a training intervention to improve skeletal muscle function and glucose clearance as we age.”

This is the type of workout that is promoted by Club One Fifty.

Read the full story.

Source: WorldHealth.net


Want to become a member of Club One Fifty? Click here to initiate your membership.

Workout (M, 120): Full Body Cardio Circuit

Workout.ExerciseDictIntroduction

  • This is a full body routine that includes bodyweight exercises.
  • The routine is of the High-Intensity-Interval-Training type.
  • You will gain full body strength as well as improve your cardio respiratory fitness.
  • Workout Structure: Circuit Training.
  • Have fun and good luck!

Click here for complete details (Member).


Want to become a member of Club One Fifty? Click here to initiate your membership.

Workout (M, 119): Lower Body PT #HIIT

Workout.ExerciseDictIntroduction

  • This is a lower body routine that includes bodyweight exercises.
  • The routine is of the High-Intensity-Interval-Training type.
  • You will gain lower body strength as well as improve your cardio respiratory fitness.
  • Workout Structure: Tabatas.
  • Single sets, 5 exercises.
  • Have fun and good luck!

Click here for complete details (Member).


Want to become a member of Club One Fifty? Start your membership – with our Risk-FREE Value-Based Pricing – by sending your contact details.

Molecular Secret of Short, Intense Workouts Clarified

Sports.StopwatchIn the last few years, the benefits of short, intense workouts have been extolled by both researchers and exercise fans as something of a metabolic panacea capable of providing greater overall fitness, better blood sugar control and weight reduction – all of it in periods as short as seven minutes a few times a week.

Now, in a new study, scientists from the Florida campus of The Scripps Research Institute (TSRI) confirm that there is something molecularly unique about intense exercise: the activation of a single protein.

The study, published recently by The EMBO Journal, revealed the effects of a protein known as CRTC2.

The scientists were able to show that following high-intensity exercise, which enlists the sympathetic nervous system’s “fight or flight” response, CRTC2 integrates signals from two different pathways – the adrenaline pathway and the calcium pathway, to direct muscle adaptation and growth only in the contracting muscle.

“The sympathetic nervous system gets turned on during intense exercise, but many had believed it wasn’t specific enough to drive specific adaptations in exercised muscle,” said Michael Conkright, PhD, a TSRI assistant professor who led the study. “Our findings show that not only does it target those specific muscles, but it improves them — the long-term benefits correlate with the intensity of the workout.”

“We are now searching for molecular therapeutics that will activate the CRTC2 protein so that even an average exercise routine could potentially be enhanced and made more beneficial.”

Read the full story.

Source: Scripps Research Institute. “Molecular secret of short, intense workouts clarified.” ScienceDaily. ScienceDaily, 5 June 2014.


Want to become a member of Club One Fifty? Start your membership – with our Risk-FREE Value-Based Pricing – by sending your contact details.

Club Tip: Tricky to Find Time to Workout? Try This 5-min Full Body Cardio Routine

Workout.ExerciseDictIntroduction

  • This is a strength and cardio routine that includes your whole body.
  • It is really efficient and intense – it takes only 5 minutes to complete the workout.
  • Perfect when you are travelling – do it in the hotel room – or working late.
  • No equipment is required, just your body.
  • True High-Intensity-Interval-Training, HIIT.
  • Click here for complete details (Member).

Workout (M, 101): Lower Body PT #HIIT

Workout.ExerciseDictIntroduction

  • This is a lower body routine that includes bodyweight exercises.
  • The routine is of the High-Intensity-Interval-Training type.
  • You will gain lower body strength as well as improve your cardio respiratory fitness.
  • Tabatas are used.
  • Single sets, 5 exercises.
  • Have fun and good luck!

Exercises

Click here for complete details (Member).