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Roseville Chipropractor, Scott Owens D.C.
916 784-2727

High Intensity Interval Training

9/21/2015

2 Comments

 

Here's how it's done. And why you should do it.

2-3 minute warm-up elliptical (5-6 mets) treadmill, stationary bike, jogging or cycling. Moderate.

30 seconds at near maximal speed and intensity 90%. So that it would be difficult to do the full 30 seconds. (Elliptical at about 15 mets or more)

90 seconds of moderate intensity.

Repeat 30 sec, 90 sec sequence 8 times.

2-3 minute cool down.

If you can do all 8 your first time, you probably didn't try hard enough or you have been training. Most people nearly crawl out of the gym after 2-4 intervals the first time.

Effects/Benefits of High Intensity Interval Training

Epinephrine released and results in a huge breakdown of stored glycogen from Type IIa And Type IIb muscle fibers.

Increased Insulin effectiveness.

Increased activation of hormone sensitive lipase and a breakdown of stored fats that can be burned for energy.

Decrease blood insulin, blood sugar, blood fats, blood pressure & other metabolic biomarkers.

Increased hGH by 500-750%.

Aging: decrease in hGH and a loss of muscle mass & strength.

Increased production of muscle stem cells & synthesis of new muscle cells.

Increase production of muscle mitochondria.

Increase production of neuronal mitochondria.

Supercompensation of stored glycogen in muscle cells & brain astrocytes.

Who doesn't want all these things.

Thank you to Dr Malik Solsberg for summaries of these findings.

www.goasic.net

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    Scott Owens, DC has been practicing as a Chiropractor in Roseville since 1988.

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