which is better for cario health?
Interval training, extended running, or resistance training? the results may surprise you:
Med Sci Sports Exerc. 2010 Feb 26. [Epub ahead of print]
High-Intensity Training Vs. Traditional Exercise Interventions for Promoting Health.
Nybo L, Sundstrup E, Jakobsen MD, Mohr M, Hornstrup T, Simonsen L, Bülow J, Randers MB, Nielsen JJ, Aagaard P, Krustrup P.
1Department of Exercise and Sport Sciences, Section of Human Physiology, University of Copenhagen, Denmark; 2Bispebjerg University Hospital, Denmark.
PURPOSE:: to determine the effectiveness of brief intense interval training as exercise intervention for promoting health and evaluate potential benefits with reference to common interventions; i.e. prolonged exercise and strength training. METHODS:: 36 untrained men were divided into groups that completed 12 weeks of intense interval running (INT; total training time 40 min a week), prolonged running ( approximately 150 min/week), strength training ( approximately 150 min/week) or continued their habitual life-style without participation in physical training. RESULTS:: The improvement in cardiorespiratory fitness was superior in INT (14+/-2% increase in VO2max) compared to the other two exercise interventions (7+/-2% and 3+/-2% increases). The blood glucose concentration 2 hours following oral ingestion of 75 g of glucose was lowered to a similar extent following training in the INT (from 6.1+/-0.6 to 5.1+/-0.4 mM; P<0.05) and the prolonged running group (from 5.6 +/-1.5 to 4.9+/-1.1 mM; P<0.05). In contrast, INT was less efficient than prolonged running for lowering the subjects resting heart rate, fat percentage and reducing the ratio between total and HDL plasma cholesterol. Furthermore, total bone mass and lean body mass remained unchanged in the INT group, while both these parameters were increased by the strength training intervention. CONCLUSIONS:: INT for 12 weeks is an effective training stimulus for improvement of cardiorespiratory fitness and glucose tolerance, but in relation to the treatment of hyperlipidemia and obesity it is less effective than prolonged training. Furthermore and in contrast to strength training, 12 weeks of INT had no impact on muscle mass or indices of skeletal health.
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Thats what I would think. Shorter distances at rates closer to Maximum heart rate raises your bodies ability to raise its maximum cardiac output. I figured this would be commen sense. However, just because your cardio system can handle a higher load doesnt mean your muscles will be able to withstand a longer medium cardiac output(long distance running). You get what you train for. Its just that simple. While the studies may show one as better then the other for cardiac fitness, this doesnt mean a marathon runner should stop there long distance training. I think it just goes to show us that we need to train in all fashions to be the best at what we are looking to obtain. In other words a long distance runner should do some short Interval training to help raise max cardiac output etc. etc.
i was the 1997 International Spelling Bee Winnur
Bingo! so we can see that resistance training is great for nuilding muscle while cardio(int) is great for health and long slow is theticket for fat burning. back in the good old days nelson montana and i used to go to the mat about this all the time.
this has been and continues to be my interest in Crossfit. I'm scheduled to do a level 1 certification this May.
And we'll collect the moments one by one. I guess that's how the future's done. Feist, "Mushaboom", 2005