Background of author
- Professor/research at the McMaster university
Key points
- Small changes on a daily basis build up over the long term into substantial impact
- Workouts don't have to last an hour
- Interval training can cut duration can be less than 10mins
- There is a misconception that Anaerobic exercises do not contribute to Aerobic performance
- The harder you go, the more efficient your workout will be in terms of time commitment
- Disturbance from homeostasis is defined as the rate in which energy stores are depleted from (glycogen & blood sugar)
- The greater the disturbance from homeostasis, the greater the adaptation
- The size of the disturbance matters
- Interval training provides as many disturbances as there are repetitions
- To scatter exercise throughout the day
Interval Training
Key findings
- The amount of blood the heart was able to pump improved by 17%
- Likelihood o die of heart disease for
people exercising once per week for a long duration
- people exercising once per week for a short duration
- people who exercise for multiple times per week
- Just need to exercise hard once per week
Protocols
- Protocol 1
3 all out sprints for 20 seconds on the bicycle
- Protocol 2
10 minutes warm up
- 4 intervals of 4 minutes walking to get to 90-95% of peak heart rate
- 3 minutes of rest between intervals
- REHIT protocol
3 x 20 second sprints
- 3 x per week
- 6 weeks
- results:
cardiorespiratory fitness improvement
men 15%
- women 12%
- BURPEE based workout
minimum 10 repetitions
- 2x / day
- work till exhaustion
Intermitten Fasting
Key findings
- Helps in managing blood glucose, lipids and other biomarkers of health
- subjects only overeat by 20% of their caloric intake the day after they when they break fast
- Subjects on program for 8-12 weeks lost 5-6% of body weight
- Its ok to conduct interval training during fasts
Protocols
- Protocol 1
1 day of normal eating
- 1 day of restricting caloric intake to 25-50% (500 calories)
- Protocol 2
1 day fasting
- 1 day eating normal
- Protocol 3
1 day fasting
- 6 days of normal eating
Further readings
- Fast Diet, Michael Mosley, 2013