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Treinamento intenso e intervalado é duas vezes mais eficaz que exercícios regulares

High-intensity interval training is twice as
effective as regular exercise

Sunday, May 23, 2010 by: Ethan A. Huff, staff writer

(NaturalNews) Recent research is indicating that traditional approaches
to exercise that involve spending hours in the gym every day may not be
the best way to stay strong and healthy. Interval training, a
high-intensity type of workout that was originally created for Olympic
athletes, may actually be twice as effective as regular exercise, and it
can be done in a fraction of the time.

Most people are familiar
with workout regimens that claim to build strength and endurance in mere
minutes a day. Though seemingly deceptive, there may be more truth to
such claims than one would have originally thought, depending on the
technique. A few minutes of strenuous exercise a couple days out of the
week is actually more effective than spending an hour or two every day
in the gym.

According to Jan Helgerud, an exercise expert at the
Norwegian University of Science and Technology, interval training is far
superior to traditional exercise. She believes that everyday people
should aim to do four, four-minute workout sets with three-minute
recovery times in between. In order to maximize results and achieve
optimal muscle response, these sets should be intense and somewhat
straining to the body.

While formerly thought to be too extreme
for the average person, interval training is emerging as the exercise
technique of choice among many experts, thanks to recent studies showing
that common people stand to benefit from it. Part of this research
includes evidence that interval training can double a person’s
endurance, improve their body’s use of oxygen, and increase their speed
and strength.

Officials in both the U.S. and the U.K. typically
advise people to engage in roughly two-and-a-half hours of moderate
exercise a week in order to maintain proper weight and a healthy heart.
Such recommendations, however, will do very little to improve fitness
ability, strength, or endurance.

Adamson Nicholls, a 36-year-old
martial arts enthusiast, explained in an interview that he was able to
greatly improve his endurance by undertaking 45-minute interval training
workouts once a week for six weeks. If he had been doing regular
workouts, it would have taken him roughly three months to achieve the
same outcome.

Stephen Bailey, a sports sciences expert at the
University of Exeter, explained why better results can be achieved from
interval training in a fraction of the time. "A lot of the [benefits]
from exercise are due to a stress response. If you disturb your muscles,
there’s an imbalance created and your body will start signaling
pathways that result in adjustments," he explained.

In other
words, moderate workouts may be longer than interval workouts, but they
do not push the body hard enough to elicit an effective muscle-building
response. Short, high-intensity workouts actually convert existing
muscle fibers into ones that absorb oxygen more efficiently and
effectively, helping people to burn fat, build muscle, and improve
overall strength.

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