Trapp EG and Boutcher SH
Fat loss following 15 weeks of high intensity, intermittent cycle training
Fat Loss Laboratory, Faculty of Medicine,
University of New South Wales, Sydney, Australia
two groups:
Group One: performed 40 mins of steady state aerobics at 60% VO2 max, three times per week for 15 weeks.
Group Two: performed 20 mins (i.e. half the duration) of interval training (8s on, 12s off - 60 rounds), three times per week for 15 weeks. Group two started at 5 mins total the first week.
Both groups had dietary intake monitored closely.
The steady state group GAINED 0.5kg of fat in 15 weeks.
The interval training group LOST on average 2.5kg of fat in the same time frame.
When two already very lean subjects were removed (BMI was less than 20) - the interval training groups results improved to an average of 3.9kg of fat (Steven Boutcher told me that two women in the interval group lost 8kg of fat).
Again, look at the numbers - the aerobic training group GAINED fat. The Interval Training group lost 5-8 times as much fat as the steady state group gained despite training for half the time.
Trapp, G., Chisholm, D., Freund, J. & Boutcher, S.H. Fat loss following 15 weeks of high intensity, intermittent cycle ergometer training. (In press – International Journal of Obesity).
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интеревалните спринтове носящ същите benefits, но за 10 пъти по-малко време, в сравнение с монотонното кардио: http://jp.physoc.org/cgi/content/abstract/575/3/901
ей туй за сега за кардиото, сега ще погледнем малко росърч за това как действам мазнини, въглехидрати и НВД при запазване/загуба на активно/пасивно теглоShort-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance.
Brief, intense exercise training may induce metabolic and performance adaptations comparable to traditional endurance training. However, no study has directly compared these diverse training strategies in a standardized manner. We therefore examined changes in exercise capacity and molecular and cellular adaptations in skeletal muscle after low volume sprint-interval training (SIT) and high volume endurance training (ET). Sixteen active men (21 +/- 1 years, ) were assigned to a SIT or ET group (n = 8 each) and performed six training sessions over 14 days. Each session consisted of either four to six repeats of 30 s 'all out' cycling at approximately 250% with 4 min recovery (SIT) or 90-120 min continuous cycling at approximately 65% (ET). Training time commitment over 2 weeks was approximately 2.5 h for SIT and approximately 10.5 h for ET, and total training volume was approximately 90% lower for SIT versus ET ( approximately 630 versus approximately 6500 kJ). Training decreased the time required to complete 50 and 750 kJ cycling time trials, with no difference between groups (main effects, P </= 0.05). Biopsy samples obtained before and after training revealed similar increases in muscle oxidative capacity, as reflected by the maximal activity of cytochrome c oxidase (COX) and COX subunits II and IV protein content (main effects, P </= 0.05), but COX II and IV mRNAs were unchanged. Training-induced increases in muscle buffering capacity and glycogen content were also similar between groups (main effects, P </= 0.05). Given the large difference in training volume, these data demonstrate that SIT is a time-efficient strategy to induce rapid adaptations in skeletal muscle and exercise performance that are comparable to ET in young active men.
