Active Voice: Is High-Intensity Interval Training a Time-Efficient Exercise Strategy to Promote Health?
By Martin Gibala, Ph.D. Share
Viewpoints presented in SMB commentaries reflect opinions of the authors and do not necessarily reflect positions or policies of ACSM.
Martin Gibala, Ph.D., is Professor and Chair of the Department of Kinesiology at McMaster University. He studies the regulation of energy metabolism from the molecular to whole-body level and also conducts applied research that examines the impact of nutrition and training on exercise performance. He and his colleagues published a research article related to this commentary that appeared in the Oct. 2011 issue of Medicine & Science in Sports & Exercise® (MSSE). For more on the topic, see Dr. Gibala’s review in the April 2008 issue of ACSM’s Exercise and Sports Sciences Reviews (ESSR), titled “Metabolic adaptations to short-term high-intensity interval training: a little pain for a lot of gain?”
High-intensity interval training (HIT) describes exercise that is characterized by brief, intermittent bursts of vigorous activity, interspersed by periods of rest or low-intensity exercise. HIT is infinitely variable, with the specific physiological adaptations induced by this form of training determined by various factors including the precise nature of the exercise stimulus (i.e., the intensity, duration and number of intervals performed, as well as the duration and activity patterns during recovery). When compared on a matched-work basis, or when estimated energy expenditure is equivalent, HIT can serve as an effective alternative to traditional endurance training, inducing similar or even superior changes in a range of physiological, performance and health-related markers in both healthy individuals and diseased populations. More
Headlines include recent stories in the media on sports medicine and exercise science topics and do not reflect ACSM statements, views or endorsements. Headlines are meant to inform members on what the public is reading and hearing about the field.
Workouts May Not Be the Best Time for a Snack
The New York Times Share
A few weeks ago, a friend showed up for a run with a CamelBak — one of those humplike backpacks with a tube that allows you to sip liquid — and a belt containing food to eat along the way. Every 20 minutes or so as we ran, he stopped to eat and drink, sprinting afterward to catch up.
Now that is unusual, I thought. Does it really help to eat so often during a 16-mile run?
Certainly a lot of athletes believe they need constant nourishment. My friend and running partner Jen Davis, who has entered more races and run more than I ever have, once went on a 30-mile training run with a guy wearing a CamelBak and bearing snacks. He stopped every 20 minutes along the way and then, about halfway through the run, pulled out a turkey sandwich. “I’m not sure if he ever actually ran an ultra race,” Jen said. “He may have gotten injured after carrying that heavy pack on those long runs.” More
To Optimize Exercise, Heed Your Heart-rate Training Numbers
Whether you’re interested in running a marathon or staving off the chronic diseases of aging, to reap the rewards of your efforts getting into the zone is essential.
Experts say knowing and staying within your heart rate training zone is an easy way to pace the intensity of your workout.
“Exercisers need to get to at least a moderate level of physical activity in order to reap the benefits,” said Dr. Adrian Hutber of the American College of Sports Medicine. “Your goal is to get to a stage where you’re fit enough to exercise within your heart rate training zone.” More
The Health Coach
The Boston Globe Share
This entry is the fourth in a series on health professionals who work in the author’s primary care clinic.
As a Health and Wellness Coach, Ryan Sherman takes his skills from bench (press) to bedside.
In grade school, he spent much of his free time either in the midst of football and basketball seasons or training for these sports at the gym. So it wasn’t a stretch for him to major in kinesiology - the study of human movement - while attending the University of New Hampshire. For his athletic training requirement, he spent a semester with the women’s field hockey team and found that he grew impatient “waiting till they [were] injured and then helping them.” Why not tackle the problem before it became one? His itch for prevention kept nagging at him as the years went on. More