The common excuse that there is not enough time to exercise effectively is now wearing thin —scientists have claimed that short but intensive bursts of workout are as effective as hours of moderate training.
A study into the benefits of “high intensity interval training”, known as HIT, by McMaster University, Canada, suggests that staying in shape is not a time-consuming affair.
Go for it: Try intensive exercises in short spurts.
The researchers found that HIT is “a time-efficient but safe alternative to traditional types of moderate long-term exercise”.
HIT involves running or cycling at almost maximum effort for a minute and then resting for a minute before repeating the process around 10 times, The Telegraph reported.
For the study, volunteers rode an exercise bike in stints lasting just 60 seconds while pedalling hard enough to get close to their maximum heart rate. Tests afterwards showed that their muscles had improved as much as if they had been involved in endurance training.
Prof. Martin Gibala, who led the research, says the study “proved that it was possible to get more by doing less”.
His report, published in the Journal of Physiology online on 25 January, says it is not clear why HIT is so effective but it appears to “stimulate many of the same cellular pathways” as traditional training regimes.
“The findings also meant that a lack of free time was no longer an excuse for refusing to exercise,” Gibala says.
Calcium may help men live longer
Milk is a must: Up your calcium intake.
Getting a bit more calcium in your diet could help you live longer, new research suggests. Swedish researchers reported in an online publication in the American Journal of Epidemiology that men who consumed the most calcium in food were 25% less likely to die over the next decade than peers. One important aspect of their research was that none of the men in the study took calcium supplements; they got it only from dietary sources.
High-fibre diet lowers lung disease risk
Stay healthy: Salads and raw foods are good sources of fibre.
People who get enough fibre in their diets, particularly from wholegrains, may have a lower risk of developing chronic lung disease than those who eat few high-fibre foods, a new study published in the American Journal of Epidemiology has found. The study, of around 100,000 US adults followed between 1984 and 2000, found that those with the highest fibre intake (typically 28g a day) at the outset had a lower risk of developing chronic obstructive pulmonary disease (COPD), a group of lung disorders that includes emphysema and chronic bronchitis.