HAMILTON, Ontario, April 6 (UPI) — Canadian researchers suggest “not having enough time” need not be an excuse for not exercising.
Researchers from McMaster University in Hamilton found short interval training sessions of 20-25 minutes per session — at about 95 percent of maximal heart rate — on a stationary bicycle had the same benefits previously observed for traditional, long-duration endurance training.
These benefits included improved performance and muscular adaptations linked to reduced risk of type 2 diabetes and other diseases.
The study, published in the Journal of Physiology, involved six training sessions during a 14-day period. The sessions included eight to 12 1-minute bouts of exercise with rest intervals of 75 seconds.
“What we’ve been able to show is that interval training does not have to be ‘all out’ in order to be effective and time-efficient,” Martin Gibala said in a statement. “While still a very demanding form of training, the exercise might be more achievable by the general public — not just elite athletes — and it certainly doesn’t require the use of specialized laboratory equipment.”
Gibala explained there is a trade-off between time and intensity.
“There is no free lunch; duration must increase as intensity decreases,” Gibala said.
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