HealthLink: Endurance capacity and fitness can be achieved with shorter periods of intense training
Researchers at McMaster University recently reported that short bouts of very intense exercise improved endurance and performance capacity similar to training that requires hours of exercise each week. According to their research published in the June issue of the Journal of Applied Physiology, a total of about 15 minutes of intense exercise over a 2 week period was comparable to several weeks of traditional endurance training.
The study tested the hypothesis that six sessions of sprint interval training performed over 2 weeks with 1-2 days of rest between sessions for recovery, would improve endurance and performance. Eight recreationally active subjects were studied before and after the 2 weeks of sprint interval training and compared to eight control subjects who did no exercise training. Each training session consisted of 4 to 7 bursts of “all out” cycling lasting 30 seconds each, with 4 minutes of recovery in between.
Endurance capacity doubled in the sprint training group, increasing on average from 26 to 51 minutes. Researchers concluded that intense sprint training may be an option for people who cite lack of time as a major barrier to fitness. While this type of high intensity training is very demanding and requires a high level of motivation, it can lead to improved health and fitness.
CONSUMER TIPS:
The amount of time you need to be active depends on the effort involved in the physical activities you do. Canada’s Physical Activity Guide recommends 30 to 60 minutes of activity a day for healthy adults. These guidelines are for people who do a mix of moderate activities (such as brisk walking, swimming, dancing and biking) and light activities (such as light walking, easy gardening and stretching). You may need less time if you do intense activities that involve maximum effort like sprinting or racing. It’s a good idea to do a variety of activities for endurance, flexibility and strength.
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WANT TO LEARN MORE? See the study abstract for Burgomaster KA et al.
J Appl Physiol 2005; 98(6):1985-90.
Canada’s Physical Activity Guide.
Canada’s Guide to Healthy Eating and Physical Activity.
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