For a long time we have been telling our readers that for fitness and weight loss exercise must be intensive. Now we are happy to report that scientists at McMaster University, Ontario, Canada, have examined the different methods of exercising and concluded that high intensity training is better than long, steady workouts. Chief researcher Martin J. Gibala published his findings in the Journal of Physiology.
The best method for fitness and weight loss was a one minute intensity followed by one minute recovery interval session. Whether it is running, cycling, rowing or using a cross trainer, subjects improved best when working at maximum intensity for 1 minute, then resting. These sessions need only be 20 minutes, which is just 10 minutes of high intensity training.
“Intensity Training a time-efficient but safe alternative to traditional types of moderate long term exercise.” Prof. Martin J. Gibal.
The study used exercise bikes, and asked subjects to peddle at maximum intensity for 60 seconds. The results showed that muscular development was as good in this short time as in subjects that did endurance training.
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When exercising at high intensity you should aim to increase your heart rate to the maximum safe level. This in essence requires you to be sprinting flat out. Your whole body needs to be working and totally focused on the task. If you can talk while doing this, you are not sprinting at high intensity. It will probably hurt as lactic acid builds up in this time, but keep pushing yourself until the recovery minute starts.
This research also explains why some fitness classes, such as martial arts, are so effective at getting people fit and helping with weight loss. Short burst of energy followed by recovery periods are common in martial arts classes. Circuit training is another great way to do high intensity interval training.
Summary of the Research
The Abstract of the research paper that appears in the Journal of Physiology:
“High-intensity interval training (HIT) induces skeletal muscle metabolic and performance adaptations that resemble traditional endurance training despite a low total exercise volume. Most HIT studies have employed “all out”, variable-load exercise interventions (e.g., repeated Wingate Tests) that may not be safe, practical and/or well tolerated by certain individuals. Our purpose was to determine the performance, metabolic and molecular adaptations to a more practical model of low-volume HIT. Seven men (21±0.4 yr, VO2peak = 46±2 ml·kg-1[middot]min-1) performed 6 training sessions over 2 wk. Each session consisted of 8-12 x 60 s intervals at ≈100% of peak power output elicited during a ramp VO2 peak test (355±10 W) separated by 75 s of rest. Training increased exercise capacity, as assessed by significant improvements on both 50 kJ and 750 kJ cycling time trials (p<0.05 for both). Skeletal muscle (vastus lateralis) biopsy samples obtained before and after training revealed increased maximal activity of citrate synthase (CS) and cytochrome c oxidase (COX) as well as total protein content of CS, COX subunits -II and -IV, and the mitochondrial transcription factor A (Tfam) (p<0.05 for all). Nuclear abundance of PGC-1α was ~25% higher after training (p<0.05), however total PGC-1α protein content remained unchanged. Total SIRT1 content, a proposed activator of PGC-1α and mitochondrial biogenesis, was increased by ~56% following training (p<0.05). Training also increased resting muscle glycogen and total GLUT4 protein content (both p<0.05). This study demonstrates that a practical model of low volume HIT is a potent stimulus for increasing skeletal muscle mitochondrial capacity and improving exercise performance. The results also suggest that increases in SIRT1, nuclear PGC-1α, and Tfam may be involved in coordinating mitochondrial adaptations in response to HIT in human skeletal muscle.”
References
- Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance. By Martin J. Gibala, Jonathan P. Little, Martin van Essen, Geoffrey P. Wilkin, Kirsten A. Burgomaster, Adeel Safdar, Sandeep Raha and Mark A. Tarnopolsky. September 15, 2006 The Journal of Physiology, 575, 901-911.
- A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms J Physiol jphysiol. 2009.181743; doi:10.1113/jphysiol.2009.181743
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I’ve been a personal trainer for twenty years and can say without question the best results for fat loss I’ve seen with my clients has come from doing short-duration, high intensity work. I prescribe burst training for resistance and intervals for cardio work with all my clients once they have the capacity to complete the exercises with high intensity. My advice is to start slow and build a solid base of conditioning, core strength, and proper movement patterns, then progress to doing the high intensity, short duration work like what’s described in this post.
I’ve also personally taken clients as well as myself through the P90X program and can testify that it’s the real deal for sure. I would highly recommend it for anyone looking to see a body transformation.