Do you think you always need long, slow force sessions to create strength and burn fat? Think again. New research shows that high-intensity circuit training-traveler, which has a lot of strength, goes into shorter activities with less rest time-can give a similar strength, muscle and fat throw as a traditional workout.
Led by Sohee Carpenter (a Women’s health Cover Star!), PhDC, CSCS, a new study offers useful pickups for anyone who is missing time or desires diversity in their daily lives. Here’s what the study also revealed and what the coach wants you to know before changing things.
Meet the expert: Albert Matheny, RD, CSCS, founder of Soho Streng Lab
Conclusions explained
A study that has been published European Sports Science Journal14 active women between the ages of 20 and 30 followed because they learned a high intensity trail or traditional strength training three days a week for eight weeks.
Both groups performed the same six exercises: leg press, dumbbells press, trap rod deadlift, LAT extraction, hip traction and standing dumbbell shoulder press. But High intensity chain training group Performed the first three exercises associated with the time chain, with a minimal rest, followed by the rest of the minute, before doing the same with the last three exercises. Strong training group Made the same six movements, but one exercise at a time neatly and rested for three minutes between sets.
Both groups performed three from eight to 15 repetitions, pushing their sets close to muscle failure. (That piece is the key!)
Researchers took various body measurements before and after the study intervention and found that both groups increased their three -repetitions (normal muscle strength measure, looking at the maximum weight that a person could lift in three reps in the right form). Both groups also lost similar body fat and gained similar lean body weight (muscle).
“Both high-intensity circuit workouts and traditional strength training are similarly effective to increase strength and lean body weight and decreasing body fat,” the researchers concluded. “Those interested in maximizing time efficiency may be preferred for high -intensity circuit training, as this session took much less time.”
In the Instagram video, Carpenter stated, “Many of us were taught that the track training was not almost as effective in strength and body composition, but we didn’t see that it is.”
Why “close to muscle failure” is very important
Researchers in the study stressed that both groups pushed “almost muscle failure”. But what exactly does that mean?
You reach your repetition point where you almost can’t do another rap with the right form, explains Albert Matheny, RD, CSCS, Soho Strenging Lab, who was not associated with the study. “The reason why you have to push the muscles in this way is that you have to create an adaptation,” he says. “It only occurs if you push at a certain point. By pressing next to your max.
Usually you feel a strict or burning sense of muscle when it happens, along with difficulty moving at the same speed or with the same strength, explains Matheny.
So, are you better taught HIIT style route or traditional strength training?
You really do not need (and not necessarily) to choose between them. As a study found, Both can lead to similar results. But if you want to speed up the sessions of your gym, keeping the same muscle enlargement as if you were a little relaxed between them.
Nevertheless, Matheny would still recommend “seeking the mix”. Why? To allow a lot of recovery in the days of higher intensity, keep your daily routine and use Alllt The health benefits of both styles. “You can’t make fast movements all the time,” he notes. But if you only do traditional, slower strength training, you can also benefit from a high intensity interval training (HIIT), he adds. “It can be very effective and the next step is good if you are already training forces.”
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