Doing intervals of intense training for as little as six minutes can do more for your fitness levels than cardio workouts that last as long as 45-60 minutes, according to research from McMaster University in Canada. Those who did four to seven 30 second bursts of "all-out" exercise, followed by four minutes of recovery time, three times a week for two weeks, significantly increased their endurace capacity over those who did traditional cardio training.
"Overall, 1.5 hours a week (including rest periods) of intense interval bursts equaled the results of 4.5 hours of regular training."
but then dont you think just too many studies keep rolling out claiming the opposite some times.. i guess it all boils down to their definition of endurance and how they are measuring the thing. as of right now i am following a sort of interval training mixed with body wight training.
ReplyDeleteWhen you say all-out workouts? what are they?
ReplyDeleteAnd going by what you say, 1 minute fast rope jumping should prove more useful than a 30 minute brisk walk, isnt it?
Coz I am, of late, doing 15 minutes of rope jumping.... probably, around 1000 jumps over the course of 15 minutes.....
I'd love to hear your version of comparo between walking, jogging and rope jumping.... their relative ability to build stamina, improve the health of your heart etc....
I love it. I've been trying to tell people this for years. Keep 'em coming.
ReplyDeleteRodeobiker,
ReplyDeleteThe key concept is this
fast short burst of intense activity releases more GH.
GH is more anabolic and is a prime fat burning hormone
I have done something like this in teh past
HIIT workout in the mronign
some sprinting kind of activity before lunch
sprinting on treadmill for some time after workout
and rope jumping before bed
Everything will be very short bursts... I was able to sleep very well and i was feeling the difference that it made
cheers
Nitin,
ReplyDeleteu r true that there are too many studies...
but universal fact is that short spurts of activity kicks in lot of GH..
That is the reason why HIIT gives result to most of the people
cheers
Awesome to hear this, bro.....
ReplyDeleteI'm, right now, even more fired up to do short bursts of explosive cardios....
When you say short bursts, how long it's supposed to be done for seeing good results?
Say, for eg, a 30 to 45 minute brisk walk is usually recommended for run-of-the-mil cardios.... but when we do high intensity short bursts, how long or how many sets it's supposed to last to ensure it's effective....???????
Or, coming to jump ropes, how many sets/counts/time of fast skipping can ensure I am burning fat or can ensure I am doing an effective cardio?
30 sec - 1 min bursts is ideal
ReplyDeletecheers
mmm.... great!
ReplyDeleteLet me try this, then.
Jump ropes, cycling and stationary jogging with high intensity.....
thanks for the continued guidance, bro......
:-}
hi!
ReplyDeletehow much time would you spend normally on rest if you are rope skipping continuously for 30 seconds and get out of breath ?
Pratik,
ReplyDeletei guess you should not gasp for air if you skip for just 30 seconds bro....
I guess if you do rope jumping for 5 mins, gasping for air for may be a couple of minutes is fine
cheers