Intervals in the news again
Quite a few newspapers picked up on this study - e.g the Independent
As usual NHS Choices calms things down and tries to maintain the paradigm!
While this type of research may suggest theoretical benefits to short bursts of intensive exercise, it does not change the fact that regular, moderate-intensity exercise is good for our health.
Anyway, this one adds to the evidence of the efficacy of intervals
Here is what the researchers say:
“We have shown that interval training does not have to be ‘all out’ in order to be effective,” says Professor Martin Gibala. “Doing 10 one-minute sprints on a standard stationary bike with about one minute of rest in between, three times a week, works as well in improving muscle as many hours of conventional long-term biking less strenuously.”
High-intensity interval training (HIT) induces skeletal muscle metabolic and performance adaptations that resemble traditional endurance training despite a low total exercise volume. Most HIT studies have employed ‘all out’, variable-load exercise interventions (e.g. repeated Wingate tests) that may not be safe, practical and/or well tolerated by certain individuals. Our purpose was to determine the performance, metabolic and molecular adaptations to a more practical model of low-volume HIT. Seven men (21 ± 0.4 years, ml kg−1 min−1) performed six training sessions over 2 weeks. Each session consisted of 8–12 × 60 s intervals at ∼100% of peak power output elicited during a ramp peak test (355 ± 10 W) separated by 75 s of recovery. Training increased exercise capacity, as assessed by significant improvements on both 50 kJ and 750 kJ cycling time trials (P < 0.05 for both). Skeletal muscle (vastus lateralis) biopsy samples obtained before and after training revealed increased maximal activity of citrate synthase (CS) and cytochrome c oxidase (COX) as well as total protein content of CS, COX subunits II and IV, and the mitochondrial transcription factor A (Tfam) (P < 0.05 for all). Nuclear abundance of peroxisome proliferator-activated receptor γ co-activator 1α (PGC-1α) was ∼25% higher after training (P < 0.05), but total PGC-1α protein content remained unchanged. Total SIRT1 content, a proposed activator of PGC-1α and mitochondrial biogenesis, was increased by ∼56% following training (P < 0.05). Training also increased resting muscle glycogen and total GLUT4 protein content (both P < 0.05). This study demonstrates that a practical model of low volume HIT is a potent stimulus for increasing skeletal muscle mitochondrial capacity and improving exercise performance. The results also suggest that increases in SIRT1, nuclear PGC-1α, and Tfam may be involved in coordinating mitochondrial adaptations in response to HIT in human skeletal muscle.
March 17th, 2010 at 9:05 pm
Could you please help me to get rid of this?
My situation
I really need your suggestions, info, links, et cetera to get me break away from this computer addiction please. I have been living with computer since its advent, and I have been too long in this bit and byte world. I have almost no problem with my family and/or social matters (maybe), but certainly, I have problems with myself. I realize that my addiction to computer and internet has seized big values of my life. Please do not assume that I am addicted to the gaming, gambling, chatting, or sexual leisure online. I think I have really got the most of the computing and internet, I got answers for my quests in life: history, languages, hobbies, health, skill improvement, and other eye-openers, but I realized that at the end I just barely do not recognize myself. I knew that before the PC arrival, I was a simple human with a romantic and artistic mind inside, and then later I evolved to such a robot, to be precise: a slave of the technology. The internet had made me more tied to the PC, at first it delivered me the news of the world, marvelous things found there within the clicks and so on, but then made me deep drown into the pond of information.
The cost and the lost
Having knowledge to computer hardware made me always upgrade my gears. It made me spend big cost just to fulfill my lust over those times. My room is full with the old gears, gadgets, and things from online stores. My PCs and notebooks are full with MP3s, PDFs, and many things downloaded both free and paid. I also spent for many external/ portable harddisks for backing up and traveling. I do not mean to showoff, I just tell you how worse it was from time to time during about 20 years. I sometimes think about the lost time for repairing my gears, updating my softwares, browsing; and how many books that I have not read completely.
There was a break
One time, in two straight months last year, I spent my times with my son playing Tamiya, small racing cars in small tracks. It was wonderful that it made me totally forgot my computers. We have had most of the time together for racing, modifying, winding the wires for the tiny motors, etc. My wife was so amazed that the toys have made me away from the PC. It ended because of the coming rainy season that made us packed and boxed back the tracks and cars, and I simply switched back to the old routine.
In search of healing
I remember a precious phrase: Two kinds of those who lost; they are who looks for wealth and for knowledge. This phrase sometimes wakes me up but bad habit is addicting and I found myself always returned into that path. I think it is just similar to drug addiction. As the internet is an endless resource, I search through it for the cure, and I have found some articles about it and tried to implement them, but it always hard for me to liberate myself from my habit. I really hope that finally I find it in this forum, especially from you.
Your helps, Please
I know that some of you are familiar to manage some types of dependence, or maybe you have healed from the same situation. Whether you have some psychological, spiritual expertise, certain medication, or exercises, please share your advice, I need it badly. I do not want to clog the rest of my life in that digital world. There must be somebody else also in pain from the same thing, your kind suggestion will be very valuable and it will save some life. Thank you very much for sparing your time reading this lengthy note. God bless you.
PS:
I post this in Computing & Internet, Health, and Social Science with time interval, hoping to net more inputs.
Please do not waste your time to put any unpleasant or unnecessary words, consider it will not only read by me but also by the other fellow readers. If you are not in the same situation with me, you perhaps still have the advantage of knowing the answers. Thank you, again.
March 18th, 2010 at 2:07 am
I am somewhat like you..I DO NOT WANT to quit though, so I don’t….
References :
March 18th, 2010 at 2:09 am
hello, i feel really sorry for you that you are addicted to the Computer. and i can certaintly see how any1 could be addicted to such a wide range of knowledge. every mouse click is something new.
I am a 16 yr girl, and before you say she’ll have no advice i speaking for your son.
just to fill you in we live in Ireland. My dad works 9-5 then he has another job, he is a physio for many hurling teams (a sport) and he doesnt come home till about half ten every night. by then i am in bed and i dont get to see my dad.
unforunetly two years of this is reaking havoc on our family life. i know that this doesnt relate to the computer, but if u can see where im coming from, he’s not around for me…just like you arent for your son.
I’m unable to suggest anything that you wouldnt have thought of already but whatever you do…do it…i hate it that my dad isnt around. your son is sooo young…you cant retrace those years back.find something for ye to do toghther as a family, as you said ye were playing with the cars and bascially your wife and son were really happy. would that not spur u to doing more things together??
maybe fishing, young boys always loves fishing!!!
please do somthing…maybe there’s a counsel group around your area also people can get hypnotised for addictions and depending on who you go to actually do work..
please do something especially for those people out their that dont have a dad and cant spend time with him…..
please. i hope i helped in some way.
References :
March 18th, 2010 at 2:11 am
I am not into it like you. I chat, play music, this, and DVDs. You can put a limit on your computer time.
As your child gets older you can find more things
the family can do together. Make the memories.
Make a list of ideas.
References :