If you love to exercise, raise your hand. I’m talking about real heart pumping, profuse sweating exercise, not a round of golf or game of bowling. I don’t see many hands. I realize that there are a few of you out there that really enjoy the act of exercise, , but for the most part, people exercise because they like the results, not because the like the exercise. This is the way I feel about it and that’s the reason I exercise. Believe me if it weren’t for the results of staying healthy and keeping the weight off, I would be doing it. Because of this, I am always on the look out for a way to get more out of exercising in less time. And a recent study has some really good ideas on how to do just that.
In this study, the researchers looked at 18 men and women runners who were in great shape. All of them had VO2 max’s greater than 50. (That’s fancy talk for someone who is in great shape) VO2 measurements measure how efficiently your body uses oxygen to make energy. The better your VO2s are, the longer and the better you will live. The researchers divided the participants into two groups. One continued to exercise just as they had been doing. The other group did something quite different. Here’s what they did.
Over a one-minute period, they ran for 30 seconds at a very easy pace, then they ran for 20 seconds at a moderate pace, then they ran for 10 seconds as hard as they could. They repeated these intervals five consecutive times for a total of five minutes. And then they rested for two minutes. And after this rest period they did another five minutes of intervals followed by a two minute rest. They did from four to five of these five-minute intervals followed by two minutes of rest. Here are the remarkable results after seven weeks of this kind of training.
First of all, their VO2 max increased by 4%. That might not sound like much, but it’s a huge improvement. In addition, their times during a 1,500 meter run improved by 21 seconds, and the times in a 5 kilometer run improved by 48 seconds. And it gets better. Their blood pressure also improved. It dropped three to seven points on average. How did the folks in the other group fair? They had no improvement at all in anything including blood pressure. And here’s the best part. The time that the interval group spent training was 50% less than the other guys. I like it! Better results in half the time? Where do I sign up?
Of course, these people are not the average. They are already in great shape. But here’s the thing: The same principle will work for us non-competitive types. So will the same interval times. What’s more, you don’t have to jog to get these results.
Yours for better health,
Dr. Jack Belitz
P.S. Forward this to anyone who might need to get in better shape. Summer is here and it’s a great time to get in shape.
P.P.S. If you are ready to start an exercise program, call 402-333-4848 and get an exam to make sure everything in your body is ready to go
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