Short term high-intensity fitness and long-term low-intensity fitness, which is good?

Through several groups of short interval high-intensity training, high-intensity fitness can achieve or even exceed the effect of people from long-term low-intensity fitness. 

"For many people, time is everything." "High intensity training is very good for people who live in a busy life," Jason Barone, clinical director of the occupational physical therapy group, said in an interview. You don't even have to go to the gym and you can finish your training at home. 20-30 minutes is enough. " 

When Barone and other fitness people talk about high intensity fitness practices, they find that the most basic principle is that people can fully open their fires in a short time, rather than warm frog like fitness at 50-70% for a long time. These fitness programs include sprint, weight lifting and other strength training, and dumbbells and kettlebells. 

But the high intensity fitness training is not necessarily 7 ft weight lifting bar better than the traditional fitness training. There is a reason to stick to long-term and gentle training - this way can help your body adapt and achieve specific fitness goals. For example, joints and muscles are ready to adapt to a marathon like long-distance race. But short term high-intensity training can help athletes improve their performance. 

Of course, high-intensity training can also be good for health, such as helping people improve metabolism, burn fat, reduce blood pressure and so on. That's probably why you try high-intensity training - you can start with these exercises.

 Even if it's just a minute of effort, it has a strong impact on your overall resilience. 

In a 2016 scientific study, scientists found a group of men who completed three comprehensive exercise exercises, each lasting 20 seconds, and included warm-up, gradual stop and rest. The results showed that the physical indicators of volunteers who participated in the experiment improved a certain degree, and the improvement was the same as those who had been exercising at a low intensity for 45 minutes. 

The peak oxygen intake (V02 peak) of the two groups of volunteers was increased by 20%. The authors usually use this indicator to measure fitness fitness for cardiorespiratory fitness. At the same time, all volunteers also had significant improvements in blood sugar. It is also worth noting that the mitochondrial quantity in the muscles of both groups has been significantly increased, which is a good performance of cell function. 

Many studies have shown that high intensity intermittent training can greatly improve blood sugar. A retrospective study found that those who started to take part in high-intensity exercise had a 23-58% increase in insulin sensitivity Insulin sensitivity helps the body regulate blood sugar levels. Researchers believe that high-intensity training works because it improves the ability of muscles to absorb glucose from the blood, so that they can be ready to work at any time.

 High intensity training can also improve blood pressure. Some studies have found that after 12-16 weeks of intensive training, atherosclerosis in people at risk of high blood pressure has improved significantly. Arteriosclerosis is an important cause of hypertension. These high-intensity training programs are more effective than traditional training methods in improving hardening. High intensity training can improve the athletes' performance. 

Whenever you focus on "higher," "faster," "stronger" sports, or want to perform better in a particular sport, a range of high-intensity intermittent training programs are essential. This is because these projects can keep you breaking through the limit, and breaking through the limit is the best way to improve your sports performance. The high intensity intermittent training is more effective than the simple endurance training in improving the utilization of oxygen. Even those who have received traditional training but not much improvement have also achieved significant improvement after finishing high-intensity interval training.