Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
6 Jun

Some Very Intense News

1283881238 7cabcdb179A study (abstract here) published online in the American Journal of Physiology, Regulatory, Integrative & Comparative Physiology suggests that short but intense bouts of exercise can confer the same health benefits for the heart as longer, less-intense activities.

For the study, researchers from McMaster University in Ontario, Canada recruited 20 healthy but untrained individuals and assigned them to perform a six week series of either low-volume sprint interval training (SIT) or traditional high-volume endurance training (ET). Specifically, the SIT group performed between 4 and 6, 30-second “all-out” Wingate Sprint Tests separated by 4.5 min of recovery, 3 days per week. The ET group, meanwhile, completed 40-60 min of cycling at moderate intensity, 5 days per week.

After six weeks, both groups experienced equal improvement in the structure and function of heart vessels, specifically those that deliver blood to and from the heart and muscles.

Based on these findings, the researchers conclude that SIT is a “time-efficient strategy to elicit improvements in peripheral vascular structure and function that are comparable to ET.” They note that the findings underscore the value of brief, high-intensity forms of exercise and say that the data could be used to prove that even those with a limited amount of time can still benefit from exercise.

As we’ve discussed previously here at Mark’s Daily Apple, short, intense bursts of exercise aren’t just as good as long duration aerobic activities, they are better in many ways! In fact, our hunter-gatherer ancestors would have thought we were wasting resources (not to mention looking ridiculous!) if we took off on a moderately-paced jog around the plains for an hour a day! Today we strive to increase efficiency in every aspect of our lives – from eating on the go to multi-tasking on the job – so it seems almost comical that the one area where we have trouble condensing our time is in our exercise program (that is, of course, if you are someone who exercises to begin with).

Perhaps it started with Jack LaLanne who, at 93, still boasts 2 hour daily workouts or perhaps we as a society have come to equate endurance with fitness (because, seriously, who could argue that a marathon runner is not a fit human!). However, you have to remember, overtraining – or simply following an endurance-focused fitness regimen – can up your risk of overuse injuries, reduce energy, inhibit fitness gains, weaken the immune system and just really sap time! Again, this is not to say that short, interval training is the only way to exercise, but rather it’s an excellent foundation for your fitness routine and a wonderful way to get back to your primal roots!

alefbetac Flickr Photo (CC)

Further Reading:

Primal Plyos for the Upper Body

Primal Plyos for the Lower Body

Mark’s Beach Sprints

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You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. I’ve recently re-vamped my workout routine to include all-out sprint sessions on either the stationary bike or elliptical. When using such equipment, should I be increasing the resistance during the sprint interval and removing it during rest intervals, or keeping low resistance throughout, or something different? Advice is much appreciated!

    Maria wrote on June 6th, 2008
  2. It is easiest on the stationary bike or the elliptical to increase the resistance a couple of notches as well as the RPMs during the interval.

    Mark Sisson wrote on June 6th, 2008
  3. I find high-intensity exercise much more applicable to daily life than lower-intensity endurance work like jogging. Most of the things that come up in my life that require cardio fitness are of the intense type: running for a bus, playing a game of racquetball, snowball fights, etc.

    My general, “functional” fitness is a lot higher since I started doing sprints, I notice it all the time.

    Sasquatch wrote on June 6th, 2008
  4. Great post Mark. Recently you had a post with your daily meals. I can’t seem to find it, would you be so kind as to direct me there?
    Thank you.

    Tee wrote on June 7th, 2008
  5. Mark Sisson wrote on June 7th, 2008
  6. Reminds me of Phil Campbell’s Sprint 8 protocol. http://outside.away.com/outside/bodywork/200604/high-intensity-training-2.html

    Phillip wrote on June 11th, 2008
  7. Hi all great information here and good thread to comment on.

    Can I ask though – how did you get this picked up and into google news?

    Very impressive that this blog is syndicated through Google and is it something that is just up to Google or you actively created?

    Obviously this is a popular blog with great data so well done on your seo success..

    martialarts wrote on June 27th, 2008
  8. I combine sprints with “play” when I am with my 13 year old son (I am 48 and a triathlete who is trying to convert to a more primal blueprint style). I routinely play “last one there is a rotten egg” with him when we get about 50 to 100 yeards to our destination. I tell him one day he will beat me, but not yet…..

    Bob wrote on August 18th, 2009
  9. I will argue with you that a marathon runner is not fit, but CrossFit already did an amazing job of that so here you go. http://journal.crossfit.com/2002/10/what-is-fitness-by-greg-glassm.tpl

    Jay wrote on January 13th, 2010
  10. I would like to think that Mark’s comment regarding the marathon runner to be sarcastic, although Crossfit’s article has been one that I routinely use to discuss this concept with my athletes.

    Karl MacPhee wrote on March 2nd, 2010

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