1) Variable Resistance Training Effective Way to Gain Strength
Variable resistance training methods increase resistance toward the end of the range of motion. When using Universal Gym and Nautilus machines, this is accomplished by increasing the lever length during the lift, or by adding resistance gradually through the use of bands or chains. A meta-analysis by Miguel Soria-Gila and colleagues from the University of Granada in Spain combined the results of seven studies comparing variable resistance and constant resistance-training programs during seven weeks of training. Athletes gained more strength using variable resistance than traditional weight training. These studies used recreationally fit people, so it is not clear whether the results apply to accomplished strength athletes and bodybuilders. (Journal Strength Conditioning Research, 29: 3260-3270, 2015)
2) Longer Rest Intervals Better for Gaining Strength and Muscle Size
Time under tension is the most important factor determining the effectiveness of a weight-training program on strength and muscle growth. Failure training using minimal rest intervals is a popular training method of many bodybuilders. However, with short rest intervals athletes don’t recover adequately, and don’t develop maximum tension during subsequent lifts. A study led by Brad Schoenfeld from CUNY Lehman College in the Bronx, New York, found that resting three minutes between sets produced greater changes in muscle mass and strength than resting one minute. The athletes trained three times per week for eight weeks. Rest longer between sets so that you can use heavier weights and gain strength and mass faster. (Journal Strength Conditioning Research, published online November 20, 2015)
3) Apply Heat After Intense Exercise
Cold has been the post-exercise modality of choice for more than 30 years. Pitchers and javelin throwers, for example, often applied ice bags to their shoulders after practice or competition. A study led by Jerrold Petrofsky from Loma Linda University found that heat worked slightly better than cold for reducing post-exercise muscle soreness and decreases in performance. Researchers applied ThermaCare cold or heat wraps following 15 minutes of squatting. The four immediate treatment goals include: preventing further damage, reducing spasm and pain, reducing bleeding and swelling, and promoting healing. Ice reduces bleeding, but it also decreases inflammation, angiogenesis (new blood vessel formation) and release of tissue growth factors. Ice decreases pain and spasm following an injury, but it might delay healing and eventual return to the playing field. Applying ice or heat after intense training is better than doing nothing, but heat works slightly better. (Journal Strength and Conditioning Research, 29: 3245-3252, 2015)
4) Best Ways to Do Split Squats and Walking Lunges
Split squats and walking lunges, particularly holding a dumbbell or kettlebell, are excellent lower body exercises, especially for novice exercisers. A biomechanical study by researchers from the Czech Republic showed that each exercise variation triggered different loading patterns that varied between trained and untrained people. Trained people exercised through greater ranges of motion during these exercises. Split squats resulted in the greatest range of motion for trained and untrained people, and would be the preferred exercise for beginners. Subjects achieved the greatest loading patterns when they held a weight in the opposite hand from the squatting leg. (Journal Strength and Conditioning Research, 29: 3177-3187, 2015)
5)Practice HIIT for Rapid Improvement in Fitness
Few exercise techniques are more effective at improving fitness rapidly than high-intensity interval training (HIIT)— a series of brief, high-intensity exercise sessions interspersed with short rest periods. The four components of interval training include distance, repetition, intensity and rest, defined as follows:
1. Distance refers to either the distance or time of the exercise interval.
2. Repetition refers to the number of times repeating the exercise.
3. Intensity refers to the speed of performing the exercise.
4. Rest refers to the time spent recovering between exercises.
Canadian researchers determined that six sessions of high-intensity interval training on a stationary bike increased muscle oxidative capacity by almost 50 percent, muscle glycogen by 20 percent and cycle endurance capacity by 100 percent. The subjects made these remarkable improvements by exercising only 15 minutes in two weeks. Each workout consisted of four to seven repetitions of high-intensity exercise (each repetition consisted of 30 seconds at near-maximum effort) on a stationary bike. Follow-up studies showed that practicing HIIT three times weekly for six weeks improved endurance and aerobic capacity as well as training five times a week for 60 minutes for six weeks. These studies and many others showed the value of high-intensity training to build aerobic capacity and endurance. (ACSM’s Health & Fitness Journal, 19(6): 3-6, 2015)
6) HIIT and Traditional Aerobics Produce Similar Results
High-intensity interval training (HIIT) involves repetitions of intense exercise lasting 10 to about 180 seconds, followed by rest or reduced exercise intensity. Scores of studies have shown that HIIT increases fitness faster than traditional, moderate-intensity exercise. Its effects on weight loss are less certain, particularly in obese and overweight people. Norwegian researchers found that obese women lost equal amounts of weight participating in HIIT, traditional aerobics or a combination of HIIT and aerobics. Ninety percent of success in life comes from showing up. Showing up is hard for a lot of people. This study showed that people benefit from many types of exercise programs. Vary your program to make it more interesting. (International Journal Sport Nutrition and Exercise Metabolism, published online October 17, 2015)
7) Kettlebell High-Intensity Training Produces Rapid Results
The physiological responses to a kettlebell high-intensity interval training routine developed by Brian Williams and Robert Kraemer from Southeastern Louisiana University should build endurance and strength. The routine is a 12-minute kettlebell workout that uses a Tabata regimen— repetitions of 20 seconds of kettlebell exercises followed by 10 seconds of rest. The kettlebell exercises in the circuit were the sumo squat, swing, one-arm clean and press, and sumo deadlift. The responses to the kettlebell circuit were similar to a time-matched interval-training workout on a stationary bike. Caloric expenditure and heart rate were similar between workouts. The study expanded our view of high-intensity exercise. A high-intensity kettlebell circuit can substitute for high-intensity interval training workouts on a stationary bike or elliptical trainer. (Journal Strength and Conditioning Research, 29: 3317-3325, 2015)
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