Cosmetic Surgery & Beauty #73
Cosmetic Surgery and Beauty is the definitive consumer guide to aesthetic enhancement in Australia.
Cosmetic Surgery and Beauty is the definitive consumer guide to aesthetic enhancement in Australia.
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feature<br />
Library of Science), it was found that brief bursts<br />
of exercise can be used when time is limited, and<br />
the greater the intensity, the more calories to you<br />
will burn.<br />
The research examined the benefits of sprint<br />
interval training – exercise characterised by brief<br />
intermittent bursts of relatively intense exercise<br />
separated by periods of low-intensity exercise<br />
for recovery.<br />
Study participants trained around three times<br />
per week over 12 weeks. One group performed<br />
interval training, including three 20 second all<br />
out sprints spread out over 10 minutes, while<br />
another group exercised at a moderate intensity<br />
for 50 minutes.<br />
The results demonstrated both groups<br />
achieved similar benefits in various measures<br />
of health and fitness, including insulin<br />
sensitivity, cardiorespiratory fitness, and muscle<br />
cell adaptations.<br />
One prominent difference between the groups<br />
was the duration that the sprint interval group<br />
exercised for was five times less in total.<br />
How to<br />
train in<br />
short<br />
intervals<br />
Incorporating sprint intervals into your training<br />
routine is simple and effective.<br />
The following regimen was used by participants<br />
in the McMaster University research project and<br />
repeated three times a week. You can replace<br />
cycling with a range of other exercises including<br />
swimming, skipping, running and boxing.<br />
• 2 minutes – Warm up<br />
• 20 seconds – All out 100% effort cycling<br />
• 2 minutes – Active rest (cycling very slowly at<br />
10 – 20% effort)<br />
• 20 seconds – All out 100% effort cycling<br />
• 2 minutes – Active rest (cycling very slowly at<br />
10 – 20% effort)<br />
• 20 seconds – All out 100% effort cycling<br />
• 3 minutes – Cool down by cycling slowly and<br />
stretching<br />
The total duration of the workout is 10 minutes,<br />
although it’s only a total of 60 seconds all-out<br />
effort, or three minutes a week. Lack of time is no<br />
longer an excuse! csbm<br />
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