A Canadian-American study shows that short strength training sessions done without equipment can work the heart and muscles just as much as running on a treadmill, provided you do them in the right sequence.
It is possible to build muscle and improve your heart health in just a few minutes and without equipment, provided you choose interval training and high intensity. This suggests a Canadian-American study published in March 2022 in the journal. Frontiers in physiology and recently transferred washington post:.
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To achieve these results, the scientific team compared two fast, high-intensity workouts: treadmill running with intervals and exercise with inspiration High intensity interval training (HIIT), an exercise that alternates between explosive strength training and short recovery.
In the first exercise, the researchers asked a test group of 12 men and women between the ages of 20 and 30, all active and healthy, to run on a treadmill at top speed for one minute and then walk for one minute. Next. . This sequence was repeated five times for a total of 11 minutes, including the interval.
The second exercise that HIT:included five simple movements: knee lifts, jump squats, jumping jacks (jump with a side split of arms and legs), jumping jumps and burpees . The instructions were the same as for running on a treadmill. perform each movement at a high intensity for one minute, then slowly recover by walking or moving in place for one minute.
Cardiovascular system asked
After analysis, the scientists found that both of these workouts put a significant strain on the cardiovascular system and thus build endurance, with a slight advantage over treadmill running. In addition, participants reported increased muscle soreness after performing the sequence. HIT:“which likely reflects greater gains in leg strength over time,” the researchers noted in the study.
If scientific research has already confirmed the benefits of distributed effort on the body, these new observations show that aerobic movements and muscle strengthening, without machines and using only body weight, can also be an intense exercise, notes the Canadian-American the team.
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As conclusive as they are, these observations deserve to be deepened by other studies, assures one of the co-authors of the paper, Martin Gibala, professor of kinesiology at McMaster University in Hamilton (Canada). washington post:. “The study was small and only measured the effects of one session of each exercise,” he adds.
So the ball is in the research court. “It’s important to characterize (these) physiological responses during and after different workouts to reassure people who might be tempted by squats and jumping jacksand guarantee them that their efforts will have the desired result,” he assures.
Source: Le Figaro
