Found a way to train five times less

Canadian physiologists from McMaster University found that a minute of exercise at the limit of endurance can replace 50 minutes of training - for the cardiovascular system, the result will be the same. The minute is divided into three segments of 20 seconds, stretched for a 10-minute workout.

The researchers compared sprint-interval training (SIT) with moderate-intensity continuous training (MICT). For this, a group of 27 people leading a sedentary lifestyle for 12 weeks engaged in training on exercise bikes using various techniques.

Part of the group was engaged in the method of SIT, where three 20-second intervals are used, designed to "display" in full force. Before and after each interval there is a 2-minute warm-up.
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The other part was engaged in more classical training MICT, where 45 minutes you need to pedal, bringing the pulse to 70% of the maximum. Before the workout, it was supposed to do a 2-minute warm-up, and after - a 3-minute hitch.

The control group of people studied in the experiment, did not participate in training.

The measurement was carried out on such health indicators as insulin sensitivity and cardiorespiratory condition . After 12 weeks of training, representatives of both training groups showed strikingly similar signs of progress. The cardiorespiratory state was measured by peak oxygen uptake - in both groups it increased by 19%.



“Most people complain about the lack of time as the main factor hindering their physical activity,” says study lead author, kinesiologist , professor Martin Gibala [Martin Gibala]. - Our approach proves that you can choose interval training, which in time will be more effective, and the results - comparable to traditional ones. In this case, the basic principle of training is maintained regardless of their type. Running up the stairs at lunchtime can also be an effective physical activity. ”