Avoid Intense Workouts, Science Says Jogging, Hiking Strengthens Abs and Overall Health

Burn calories in the gym, work harder…faster, more often! Actually no ! No need to go through painful and boring workouts (lacking achievement motivation) in the enclosed walls of spas and gyms. move HIITsays a study that crowns functioninghikes and similar activities also good weightloss or health promotion activities.

Men’s Fitness reports that eye-catching new research suggests regular moderate-intensity exercise like jogging, swimcycling, hiking, etc. can blaze abdominal fat and lower blood pressure better than high intensity training.

Where was the study carried out?

This amazing research was conducted by the University of Guelph (Ontario, Canada) and was published in the Journal of Medicine and Science in Sports and Exercise.

What is the amazing claim of this research?

Researchers in this study found that regular moderate-intensity exercise is better than high-intensity training for burning abdominal fat, lowering blood pressure, and improving blood sugar control.

How was the study carried out?

  1. The research involved 23 adult men who were all sedentary and overweight.
  2. Twenty-three participants were randomized to perform 6 weeks of constant workload SIT (sprint interval training) or END (moderate-intensity endurance training) on ​​stationary bicycle ergometers.
  3. In the experiment, a group of subjects performed HIIT on stationary bikes three times a week, focusing on four to six repetitions of 30-second maximal efforts, with two minutes of rest between each effort.
  4. Another group rode five times a week, but at a gentle pace that they could sustain for 30-40 minutes.
  5. Before the participants started the exercise program, the researchers measured their physical condition, body composition and blood pressure.
  6. Participants drank high-fat energy shakes to measure their fat tolerance and wore blood glucose monitors for a week to measure their blood sugar control in a “real-world” setting.
  7. The researchers found that the moderate-intensity group enjoyed lower body fat, healthier blood pressure, and better blood sugar regulation than those who practiced the less frequent but more demanding high-intensity intervals. .

Which is better, HIIT or moderate-intensity activities?

The study was led by Drs Jamie Burr and Graham Holloway, professors in the Department of Human Health and Nutritional Sciences, and PhD student Heather Petrick. Let’s hear what the doctors have to say because they were involved in the project from start to finish.

Dr. Jamie Burr believes that while HIIT has provided major benefits, improving aerobic fitness and increasing lean muscle mass, the long-term health benefits are triggered by a more consistent, yet comfortable exercise regimen.

“All exercise is good exercise, whether it’s fast, furious, and infrequent, or slow, steady, and sustained,” says lead author Dr. Jamie Burr.

“But compared to infrequent interval training, moderate daily exercise appears to be more effective in improving blood pressure and controlling blood sugar.”

Dr. Burr and his colleagues concluded that even moderate-intensity activities (think steady weights, jogging, hiking, biking, and swimming) at just 50-70% of your maximum heart rate—for 30 minutes or more, five times a week – can unleash a surprisingly powerful boost to your health and fitness.

So if you’ve put aside that morning jog or evening bike ride to the market as pointless or just waiting for a sweat-soaked pain fest at the spa to help keep you fit, stop . Do these moderate intensity activities at least 5 times a week with 30 minutes each session and you’re set. Your older self will thank you for the choices and moves.

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