New findings suggest that it pays to alternate short bursts of high-intensity exercise with gentle recovery during workout regimens at least once a week.
Although this alternating technique, called interval training, has existed for decades, a new study has confirmed that it can dramatically improve cardiovascular fitness and the body's fat-burning capabilities. Researchers asked eight college-age men and women to sprint for 30 seconds, and then either stop or pedal gently for four minutes. After only two weeks of this interval training, 75 percent of them doubled their endurance.
A control group, which did not do any interval training, showed no improvement in endurance. Another study also showed that interval training enhances the body's ability to burn fat. Eight women in their early 20s were told to cycle for 10 sets of four minutes of hard riding, followed by two minutes of rest. After two weeks, the amount of fat burned in an hour of continuous moderate cycling increased by 36 percent, and their cardiovascular fitness improved by 13 percent.
New York Times May 3, 2007 (Registration Required)The Ledger May 3, 2007Journal of Applied Physiology, Vol. 102, No. 4, April 2007: 1439-1447
Dr. Zach's Comments:
- Interval training is a great way to get your cardiovascular exercising in, and one of the great attributes is that you can accomplish significantly more calorie burning and endurance training in half the time of more "traditional" cardiovascular exercise. Twenty minutes of moderately intense interval training is all you will need to effectively burn fat and build endurance... if it's done right.
- Keep in mind, exercise should be considered a vital nutrient; something your body absolutely needs to be truly healthy. And we should exercise at least every other day well into our formative years.
PLAY BALL! Chiropractic Adjustments Keep Boston Red Sox Organization Physically Fit Throughout the Baseball Season
BOSTON -- Thanks to an integrated medical team of orthopedists and internists, certified athletic trainers, chiropractors, massage and physical therapists, the Boston Red Sox organization actively practices injury prevention in anticipation of a winning season in 2007. Competing at an exceptionally high level, both players and staff cover all their bases when it comes to maintaining optimal health, with chiropractic adjustments contributing to the overall fitness of the organization.
According to Michael D. Weinman, DC, Certified Chiropractic Sports Physician (CCSP) and a member of the medical team who provides chiropractic care for three to four hours prior to the first pitch of about two-thirds of all home games, “When the body’s joints, muscles and nerves are well-conditioned, a player performs at the top of his game and is able to stave off nagging injuries. Chiropractic adjustments enhance physical health and promote top performance.”
Jim Rowe, a certified athletic trainer who has served as head team trainer and is currently the medical operations coordinator for the past two years for the Boston Red Sox explains, “Chiropractic care is part of the overall healthcare approach and provides yet another service to our players. Dr. Weinman does not do everything -- but what he does, he does best. We intend to continue offering this service which is valued by active team members of every age.”
Dr. Zach's Comments:
- The list of professional athletes who use chiropractic care to take their game to champion level reads like who's who of sports. From Tiger Woods to Lance Armstrong; LaDainian Tomlinson of the San Diego Chargers to Jonny Damon of the Yankees. Find a champion in sports and you will find a chiropractor caring for the integrity of their spine and nerve system.
- If these elite athletes value regular chiropractic care to optimize health and athletic performance, it is certainly advisable that we do the same.