Physiological Benefits of Aerobic Exercise - Also known as endurance training or cardio training includes improved tidal volume [amount of air in the lungs], blood volume and stroke volume [the amount of blood per beat of the heart]. It also increases the number of capillaries and the number and size of mitochondria. All of this helps the body's ability to deliver oxygen to working muscles.
Recent studies have shown that aerobic exercise - but not strength training or interval training - can make rodents' brains bigger.
Ok, forget that the last part sounds like the promise of a 1950 science fiction movie. Let's take a look at other research.
A long-term study tracked 1,583 middle-aged men and women who had no personal history of dementia or heart disease for 20 years. Tests before and after 20 years have shown that people who maintain body shape tend to have larger brains, while those with poor conditions lose gray matter.
Adherence to gray matter can improve cognitive ability and reduce the risk of dementia. However, the study did not explore specific types of exercise.
This is the perfect guide to the long-term debt of Cardio and High Intensity Interval Training [HIIT].
HIIT fans always stack decks
Let me make it clear: I have no objection to the high intensity interval. I often use them in my training and teaching.
However, HIIT's strong advocates compare HIIT's comparative advantages with standard aerobics, which is an interesting occasion.
They tend to cheat.
In the hands of the stubborn HIIT fan, the word "aerobics" has become the code for the lowest intensity of lameness. There is no doubt that the benefits of this lame training - if any - are far from the benefits of HIIT.
No one challenges the standard. So let's challenge them with some simple facts.
You can get tough and long
Strong training must include short intervals of 20 to 60 seconds, which is not true. If you achieve these aerobic benefits in aerobic exercise and training that is important enough, you can maintain a high level of work for a considerable amount of time.
For example, elite marathon runners run more than 5 minutes and walk 26.2 miles. Most people will find it difficult to run a 5 minute mile, if not impossible. This is a fast pace. Elite marathon runners have been doing it for hours.
As Matt Fitzgerald, the famous marathon runner, trainer, and author of several books and articles, says, "Trained endurance athletes really don't have to slow down because they increase the duration of their work. Read Elliptical trainer's magazine."
Can't we combine the heart with HIIT?
The training combination that appeals to me is best suited for a group of about 8 intent intervals to enter a medium or medium intensity long training.
However, this is not just my personal preference. There is evolutionary evidence that this type of training is exactly what we have always wanted to do.
In his book Born To Run, Christopher McDougall reveals the fusion of morphology, paleontology, anthropology, physics and mathematics to understand how humans become animal kingdoms. The greatest long distance runner.
This article does not treat the fascinating and detailed description of McDougall's Homo sapiens about Neanderthals [they are parallel species], and the evolution of human beings as the highest hunter for 100,000 years before creating hunting-related tools. [spears, bows and arrows].
Some evolutionary changes include upright posture, allowing deeper breathing and limiting the retention of solar heat; the ability to release body heat through sweat rather than gasping like other mammals until they have to rest or die from hyperthermia; once chased Animals are exhausted and can accelerate
Human "persistent hunting" is mainly endurance running, plus some short-term sprints. It is easier for us to evolve human beings to run under conditions unmatched by other animals.
Good at endurance [for a long time]
Endurance athletes can usually continue to enter older people in other sports. In activities such as remote running, they can still beat teenagers or people over the age of 20 until they are in their 60s.
When exercise is always intense, overtrained, unable to fully recover, and high damage can occur.
The burnout after constant high-intensity work makes people feel chore, not what they expect every day. Why not exercise in the way you enjoy for a long time?
Other types of endurance athletes showed similar results. Master cyclists 50 years of age and older tend to outperform young cyclists.
So the choice is not really short, internet spacing and long, slow aerobics with magazines. The right training combines both.
Of course, aerobic exercise should be enough to cause training, not to help you catch up with reading.
This perfect combination is effective, enjoyable, sustainable, and fully synchronized with our evolutionary nature over the long term.
Orignal From: Ok, is HIIT better?
No comments:
Post a Comment