High-intensity training can bring many health benefits.
Exercises of this type are fast-paced, take less time to do, and burn a lot of calories.
One recent study showed that the exercises could help prevent and combat cognitive dysfunction in obese people.
Obesity could reduce a protein in the brain that promotes the survival of nerve cells or neurons.
Lower levels of this protein are linked to Alzheimer’s disease and Parkinson’s disease.
In a new study, researchers developed a new high-intensity circuit training by combining aerobic and resistance.
The single exercise bout lasts approximately 7 minutes. It uses body weight as resistance.
The researchers suggest that when body weight is used as resistance, it eliminates the limiting factors of access to equipment and facilities.
The study was done by a team from the Human Performance Institute in Orlando.
The team also gives tips for how to choose the most effective exercises for high-intensity interval training.
According to the researchers, the exercises selected should function to:
Promote strength development for all major muscle groups of the body;
Use large muscle groups to create the appropriate resistance and aerobic intensity;
Create a balance of strength throughout the body;
Be immediately modified or adapted as necessary to increase or decrease exercise intensity;
Be safe and appropriate for the participants in the training space provided;
Be interactive with the available features of the training environment (e.g., stairs, benches, walls, etc.); and
Be easily transitioned to accommodate minimized rest time.
The team also suggests that exercises in a high-intensity interval training should be done in an order that allows for opposing muscle groups to alternate between resting and working in subsequent exercise stations.
One example is that a push-up (upper body) workout would be followed by a squat (lower body) workout.
This will allow for the lower body to have sufficient energy to perform squats.
The researchers give an example of High-intensity circuit training that includes 12 types of exercises: Jumping jacks, wall sit, push-up, abdominal crunch, step-up onto a chair, squat, triceps dip on a chair, plank, high knees/running in place, lunge, push-up and rotation, and side plank.
Each Exercise is performed for 30 seconds, with 10 seconds of transition time between bouts. Total time for the entire circuit workout is approximately 7 minutes.
This type of training can be an efficient means of exercise to help decrease body fat, improve insulin sensitivity, and improve muscular fitness.
The study is published in Health and Fitness Journal.
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