Short Intense Training...again
ddraver
Posts: 26,738
Hi all, I get this (?junk) e-mail from a Dr Gabe Mirkin every now and again and this week it covered the use of short, high intensity training - similar to that which was discussed in the recent horizon episode. I have no idea of his/her credentials or her history or scientific credibility, this is just a cut and paste...enjoy and discuss!
Dr. Gabe Mirkin's Fitness and Health E-Zine
March 11, 2012
Health Benefits Determined by How Intensely You Exercise
Three recent studies show that vigorous exercise is
far more effective than just exercising in preventing disease and
prolonging life. The first study measured how fast a person can
cycle; the second, how fast the heart rate recovers after you stop
exercising; and the third, the maximal amount of oxygen that a
person can take in and use. These are the three most dependable
measures of how fit a person is. Fitness is determined more by
how INTENSELY you exercise than by how LONG you exercise.
HOW FAST YOU CAN CYCLE: The first study from Denmark
followed 5106 cyclists for 18 years and showed that men who cycled
very fast survived 5.3 years longer, and men who cycled moderately
fast lived 2.9 years longer than men who cycled slowly. For women
the figures were 3.9 and 2.2 years longer (European Journal of
Preventive Cardiology, February 2012;19(1):73-80). The authors
state that "the relative intensity, and not the duration of
cycling, is of more importance in relation to all-cause and
coronary heart disease mortality".
HEART RATE RECOVERY TEST: A slow heart rate recovery after
an exercise test is associated with an increased risk of death
(Journal of Internal Medicine, December 2011;270(6):589-96). 1100
healthy men, aged 42-61, exercised as hard as they could on a
stationary bicycle to get their maximal heart rate, the fastest
that their hearts could beat. Then they had their heart rates
recorded exactly two minutes after they stopped exercising. The
difference between maximal heart rate and the rate two minutes
after stopping is called the recovery heart rate.
The men were followed for an average of 18 years. Those
who had the greatest slowing of their heart rates were the least
likely to have died during the follow-up period.
An extremely dependable way to see how fit you are is to
check how much your heart rate slows down two minutes after you
stop exercising as hard as you can. The greater the slowing of
your heart rate, the fitter you are. This study shows that the
fitter you are, the less likely you are to die.
THE MAXIMAL AMOUNT OF OXYGEN THAT YOUR BODY CAN USE:
8,565 apparently healthy men were tested to measure the maximal
amount of oxygen that they could use over a given period (VO2Max).
Those with the highest ability to take in and use oxygen had the least
high blood pressure, high HBA1C (a test for diabetes), high fasting
blood sugar levels, obesity, coronary calcium scoring, abnormal
treadmill exercise test, and calculated 10-year risk for heart
attacks (American Journal of Cardiology, March 2012;109(6):839-843).
***********************************************
http://www.drmirkin.com
Dr. Gabe Mirkin's Fitness and Health E-Zine
March 11, 2012
Health Benefits Determined by How Intensely You Exercise
Three recent studies show that vigorous exercise is
far more effective than just exercising in preventing disease and
prolonging life. The first study measured how fast a person can
cycle; the second, how fast the heart rate recovers after you stop
exercising; and the third, the maximal amount of oxygen that a
person can take in and use. These are the three most dependable
measures of how fit a person is. Fitness is determined more by
how INTENSELY you exercise than by how LONG you exercise.
HOW FAST YOU CAN CYCLE: The first study from Denmark
followed 5106 cyclists for 18 years and showed that men who cycled
very fast survived 5.3 years longer, and men who cycled moderately
fast lived 2.9 years longer than men who cycled slowly. For women
the figures were 3.9 and 2.2 years longer (European Journal of
Preventive Cardiology, February 2012;19(1):73-80). The authors
state that "the relative intensity, and not the duration of
cycling, is of more importance in relation to all-cause and
coronary heart disease mortality".
HEART RATE RECOVERY TEST: A slow heart rate recovery after
an exercise test is associated with an increased risk of death
(Journal of Internal Medicine, December 2011;270(6):589-96). 1100
healthy men, aged 42-61, exercised as hard as they could on a
stationary bicycle to get their maximal heart rate, the fastest
that their hearts could beat. Then they had their heart rates
recorded exactly two minutes after they stopped exercising. The
difference between maximal heart rate and the rate two minutes
after stopping is called the recovery heart rate.
The men were followed for an average of 18 years. Those
who had the greatest slowing of their heart rates were the least
likely to have died during the follow-up period.
An extremely dependable way to see how fit you are is to
check how much your heart rate slows down two minutes after you
stop exercising as hard as you can. The greater the slowing of
your heart rate, the fitter you are. This study shows that the
fitter you are, the less likely you are to die.
THE MAXIMAL AMOUNT OF OXYGEN THAT YOUR BODY CAN USE:
8,565 apparently healthy men were tested to measure the maximal
amount of oxygen that they could use over a given period (VO2Max).
Those with the highest ability to take in and use oxygen had the least
high blood pressure, high HBA1C (a test for diabetes), high fasting
blood sugar levels, obesity, coronary calcium scoring, abnormal
treadmill exercise test, and calculated 10-year risk for heart
attacks (American Journal of Cardiology, March 2012;109(6):839-843).
***********************************************
http://www.drmirkin.com
We're in danger of confusing passion with incompetence
- @ddraver
- @ddraver
0
Comments
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probably the same expert that advocated training in the fat burning zone to lose weight. Pratt.
One thing i`ve pulled out from there which was rediculous , the only way to influence your vo2max is to lose weight.
Your actual oxygen up take is a genetic thing. So those athletes with the best vo2max are the ones carrying least fat. Which has probably got something to do with reduction in blood pressure and all the other issues mentioned in the article.constantly reavalueating the situation and altering the perceived parameters accordingly0
