interval training

High Intensity Exercise and Heart Damage

May 27, 2015 by James Bogash

IS THERE SUCH A THING AS TOO MUCH EXERCISE?

As a martial artist for many years now, I’ve never been a big fan of long distance running. I’d much rather go the interval route like fighting in the boxing ring. I’ve also encouraged patients to follow more of a modified interval type training designed to increase cardiac function and resiliency. And, quite frankly, I don’t think humans were designed for long distance aerobic activity.

Seriously–think of a single animal we would have stalked or been stalked by that would’ve taken an hour to accomplish? Think you can outrun a tiger for an hour? Chase an antelope for an hour? I’m thinking not…

So this study looked at ventricular function in normally trained and endurance trained athletes after a short bouts (14, 1 minute) of all out running. They found that, in the endurance trained athletes there was a reduction in heart function that wasn’t present in the normally trained athletes. So why is this? I have spoken to runner’s groups about the amount of oxidative stress generated during endurance events. It is highly likely that these endurance athletes may be in a chronic state of oxidative stress, leading to rapid reduction in cardiac function with high levels of intense exercise.

Weight Loss Exercise Plan: How Long is a Good Cardio Workout?

February 25, 2013 by James Bogash

We know that exercise is a critical part of a good cardio workout, but how much do we need? 45 minutes at least 3 times per week is the dogma we all follow.

You have to love our viewpoint here in the United States. We don’t want to spend money on research to determine how much exercise is too much. Nope. We want to know just how little we have to do and still get a benefit.

Now, I’m not saying we shouldn’t be efficient with how we spend our time exercising, but this article begins to push the limits of efficiency.

For those who are patients of the clinic, read this blog regularly or have heard me speak at an event know I am a very big fan of short burst interval training. For most, this means 30 seconds of high intensity exercise on something like a stationary bike or treadmill. Perform 4, 6 or even 10 of these sessions with rest times in between and you have likely just met the demands for what you need to keep your heart healthy.

Most often, when I present this information to patients and groups I am speaking to, they are very happy to hear that hopping on the treadmill for 45 to 60 minutes and running through an entire album on your Walkman may be way overkill. (Ok..so maybe it’s NOT your Walkman, but you can tell how long it’s been since I’ve been on a treadmill….).

This approach has been holding its own in the medical literature for the past few years (you can read up on the latest research in a previous article that can be read by clicking here) and I feel confident sharing this concept with others. So, in summary, YES–5 minutes worth of actual exercise may be enough.

Keep in mind that this is NOT jogging for 30 seconds and taking a break. This is a darn near all out burst for 30 seconds. The rest time between sets is basically however long it takes your heart rate to return back to normal. Overall, it’s pretty simple and could reasonably be completed in 20 minutes (shorter if your rest time improves).

But, as I mentioned in the beginning of this article, what if we could shorten this time even further?

I’m not ready to promote this as a standard approach to exercise for all of my patients, but this particular study certainly makes one ponder. In this small study, researchers took 10 overweight or obese men and had them perform 3 2-day trials. Here were the 3 types of exercise:

None. Full blown couch potato.
4 all out 30 second sprints, followed by 4 1/2 minute breaks.
1 single intense exercise burst, matched in the amount of calories burned in group #2 (average 198 seconds).

Sounds pretty simple as far as designs go. So what did they find?

Insulin sensitivity was improved by 44.6% in the single burst exercise compared to the couch potato.
There was not much of a difference in insulin sensitivity between the short burst and couch potato.
In the day following the interval training, fat oxidation was improved by 38%.
Most striking, the day following exercise fat oxidation increased by 63% in the single burst (Tweet this).

Wow.

A mere 3 1/2 minutes of straight high intensity exercise led to a huge increase in fat burning the next day. That’s under 4 minutes and slightly more than 3 minutes.

Granted, this study was done on a group of men who were arguably out of shape to begin with, but this is likely the population that needs the most help anyway. So I don’t know if I’m ready to cut patients down to 3.5 minutes of exercise a day, but I will definitely keep my radar up on this one.

How much do YOU exercise per day?

Fitness Training to Burn Fat; Work Smarter, Not Harder

September 22, 2012 by James Bogash

I think many of us do not do fitness training because they perceive they don’t have time. NOT true. If you’re looking to burn fat, you need to exercise smarter.

This will not be the first time I have posted about short-burst aerobic activity. As a matter of fact, this topic has been coming up again and again in the medical literature and continues to show benefits above and beyond sustained aerobic exercise. And really–in today’s society, who the heck has 45 minutes to spare? I could almost crank out a blog post in this amount of time…

What seems to constitute short burst aerobic activity? Depends on the study, but they’re all similar:

Overall, I think you get the idea. For someone like me, who has a hard time staying focused for more than about 30 seconds at a time, this is just about perfect.

This particular study takes a slightly different angle on the short burst aerobic exercise story. Here are the details:

18 boys (aged 8-12), of which nine were overweight and nine normal weight boys
On 3 separate mornings these boys performed cycling exercises
2 groups: 30 min of continuous cycling or sprint interval (continuous cycling with four-second maximal sprints every two minutes)
Exercise was followed by a buffet-like breakfast to measure post-exercise energy intake

So basically, both groups were doing the 30 minute cycling, but 1/2 the boys kicked up the pace for a mere 4 seconds every 2 minutes. For the math challenged out there, that’s about 1 total minute of higher level exercise.

So what were the results from this 1 minute of faster cycling?

Fat burning was similar between both types of exercise
However, the interval group burned more calories but did NOT eat more at breakfast
The kids noted that they preferred the interval training more and did not find it any harder

So, basically, same time frames, same perceived level of exertion, more enjoyable and more calories burned. Sounds like a winning program to me.

So, after reading these blog posts on short burst aerobic activity, how have you changed your workouts? Or, even better, have you started an exercise routine because you now understand that it doesn’t always have to be 45-60 minutes of continuous activity?

WHAT KIND OF EXERCISE ARE YOU DOING TO AVOID DIABETES?

January 31, 2012 by James Bogash

It always seems like everything has great excuses for not exercising. Of course, that’s all they are–excuses. These same people will all express a clear understanding about how important exercise is for our bodies. And yet, somehow, the understanding is not enough to generate action. Many who do exercise are doing it all wrong.

I think if we had to run a survey to ask on the types of exercise, walking would be #1. This ranges from 25 year olds up to 80 year olds. In none of these patients is walking enough.

I am always loath to discourage a new patient who notes that walking is the main form of exercise that they perform, but the reality is that this is just not enough to make all that much of a difference. Oh sure–if you watch the Lipitor commercials and the fit, lean guy walking leisurely through the woods notes that diet and exercise just weren’t enough it leads one to believe that walking was the recommendation that his doctor gave him. However, the research clearly supports a different theory.

First, there is strength training. This is a required portion of your exercise routine. However, despite what Klaus the personal trainer states, you do NOT need to bench press 220 lbs 9 times your very first day in the gym. Rather, several simple, large muscle group exercises (hams, quads, biceps, triceps, abdominal, gluts, etc..) may be all you need to do. There is great diminishing returns on 2nd and 3rd sets, so, if you’re not the gym devotee, do a single set to fatigue. This does not mean that you can crank out 50 reps and still discuss politics with the guy next to you. It means that, MAYBE you could crank out that 9th rep if someone put a gun to your head. If it’s easier than that, up the weight.

And it doesn’t require weights. For me, it’s pull ups, chin ups, push ups, dips and ab roller stuff. Pretty simple and straightforward.

Next, the aerobic component.

Multiple recent studies continue to support the concept of short burst, intense aerobic activity. That means hop on your exercise bike and pedal like mad for 30 or 60 seconds and then take a one minute break. Rinse. Repeat. 6 to 10 times. And that’s it–you’re done.

This is not 2 hours in the gym people. It’s walking by your exercise bike sitting in the kitchen (great place for it, by the way–hard to miss), thinking that you’ve got 10 minutes before American Idol starts. Better yet, do it during American Idol so that at least some blood flow is making it to your brain.

A mere ten minutes several times per week can make a massive change in your health trajectory. It’s that simple. So dust off the Nordic Track, splurge on that $10 jump rope, hop on Tony Little’s Gazelle or pick up someone else’s failed New Year’s resolution treadmill or elliptical at a garage sale or off of Craigslist and get started.

Than you too can see a 36% improvement in the blood glucose running through your veins in a SINGLE EXERCISE SESSION, just like in this particular study.