4/11/2023 0 Comments High intensity training![]() For someone who engages in 150 minutes of physical activity per week, this could lead to approximately 10 kg of additional fat burned in a decade. Participants in the studies ranged from 20 to 63 and did no exercise, aerobic sessions of 40 to 60 minutes or HIIT sessions, such as sprints on the stationary bike or in the swimming pool, of about 20 minutes (including exercise and recovery intervals).įat metabolism was significantly greater in those who did any form of exercise for four weeks or more, with HIIT providing the most fat-burning bang for buck.Īfter 12 weeks of HIIT, each minute of physical activity equated to an additional 0.13 grams of fat burned, the researchers explained. Resistance training was not included as there were not enough studies comparing the effects of HIIT and strength training on fat oxidation. ![]() ![]() So, he and his team analysed the findings of 18 controlled trials comparing HIIT, moderate intensity aerobic exercise, such as jogging, and no exercise for up to 14 weeks. Professor Željko Pedišić, from the Institute for Health and Sport at Victoria University, wanted to understand whether HIIT is more effective at fat burning than aerobic exercise. There is little information, however, about which one provides the biggest boost?Ī new study, published in the British Journal of Sport’s Medicine, has attempted to find out. Aerobic exercise and high-intensity interval training (HIIT) do the same. There are multiple studies to suggest weight training boosts fat metabolism. Credit:Gettyīut the answer to the often-asked question of the best exercise for fat burning, is less clear. Similarly, just a few four-second rounds of going as hard as you can, while cycling on a bike for example, increases strength and endurance.Ī new study, comparing different types of exercise has found they are not all equal for fat burning. We also know that contracting our arm muscles as hard as we can for just a few seconds each day can increase their strength by more than 10 per cent. The type and amount of training should be game related and specific to the technical, tactical, and physical demands imposed on each player.We know the answers to some unusual facts about exercise.įor instance, we know that walking for an extra 10 minutes each day can extend our lives. In conclusion, both aerobic and speed-endurance training can be used during the season to improve high-intensity intermittent exercise performance. Speed-endurance training has a positive effect on football-specific endurance, as shown by the marked improvements in the YYIR test (22% to 28%) and the ability to perform repeated sprints (~2%). Similar adaptations are observed when performing aerobic high-intensity training with small-sided games. Studies on football players have shown that 8 to 12 wk of aerobic high-intensity running training (>85% HR max) leads to VO 2max enhancement (5% to 11%), increased running economy (3% to 7%), and lower blood lactate accumulation during submaximal exercise, as well as improvements in the yo-yo intermittent recovery (YYIR) test performance (13%). ![]() Hence, footballers need a high fitness level to cope with the physical demands of the game. Furthermore, the most successful teams perform more high-intensity activities during a game when in possession of the ball. Analysis and physiological measurements have revealed that modern football is highly energetically demanding, and the ability to perform repeated high-intensity work is of importance for the players. This article reviews the major physiological and performance effects of aerobic high-intensity and speed-endurance training in football, and provides insight on implementation of individual game-related physical training.
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