After the experiment, the members of the first group worked hard to achieve the goal of 10000 steps, because 10000 steps are too difficult to complete! In contrast, the members of the second group are much easier.
In other words, it only takes 2 minutes to ride a spin bike, but the amount of exercise is equivalent to jogging for 45 minutes.
During strenuous exercise, the body will decompose the muscle sugar to provide energy for the body.
Before exercise, Michael first conducted aerobic fitness test for the six personnel and recorded their relevant data before exercise.
During the experiment, participants lifted dumbbells with one hand and light dumbbells with the other hand.
For six weeks, they had two groups of training every week.
(although it sounds like only a few minutes, it will make people feel very tired! HIIT needs to have a certain cardiopulmonary endurance.
After the training, they re accepted the strength test.
He has always been a lazy man.
For many people who rarely exercise, standing is the most intense exercise.
In order to show Michael the exercise effect of HIIT, expert volar did an experiment: he arranged six white-collar workers to participate in a five week exercise plan.
Professor Copland said that the increase of heart rate brought by exercise can strengthen cardiopulmonary function and is an important indicator to measure the effect of exercise.
The hand that lifts the light object takes longer to reach the fatigue point than the other hand.
In the experiment, both groups wore activity monitors, which could track their activities throughout the day and monitor their heart rate.
But there are always times when people want to be lazy and don’t want to run, and there are new exercise people who pursue maximum efficiency.
There was no difference due to the different weight on both sides.
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However, HIIT is good, but we can’t go to the gym to ride a spinning bike all the time! In order to let everyone enjoy the benefits of HIIT, Michael specially invited Beth Philips of the University of Nottingham to design a set of HIIT training without any auxiliary tools.
They always think that the heavier the iron dumbbell, the better the effect of exercise.
Therefore, it’s easy to save time by lifting weights.
In addition to HIIT, strength training is also a very popular exercise method in recent years.
How about their sports effect? Professor Copland announced the surprising experimental results: Although the first group was more tired, the second group had better exercise effect! He explained that this was because the brisk walking adopted by the second group belonged to medium to intense physical exercise, and the intensity was 30% higher than that of ordinary walking.
The muscles of their hands were strengthened by 18% – 19%, and the muscles of their legs were also strengthened by 25%.
Five weeks later, when six white-collar workers were tested again, their aerobic fitness increased by an average of 11%! Voral explained that this is because HIIT can stimulate deep muscles.
The experiment they designed was completed by five women.
It’s equivalent to only 2 minutes of exercise per week and 10 minutes of exercise in five weeks.
But do you have to take 10000 steps to be effective? In order to find the truth, Michael consulted Professor rob Copeland of Sheffield Harlem University.
The 10000 step statement originated from a marketing event more than 50 years ago.
Deep muscles are hidden around the body bones and play a role in coordinating the body, supporting bones and joints.
Even though they knew the countless benefits of exercise and always wanted to take the first step, they immediately backed out when they saw that the people around them who insisted on exercising spent one or two hours sweating on the runway every day.
You can also easily complete this set of movements at home, and the sports effect is comparable to the HIIT of dynamic cycling.
On the one hand, it is difficult to move forward, on the other hand, it is easy to reach the standard.
Before the experiment, all of them were tested for strength, and the researchers will record the maximum weight they can lift.
In 1964, a Japanese company invented the “ten thousand step meter” pedometer, which was deeply rooted in the hearts of the people with the slogan “ten thousand steps a day” while sponsoring the Tokyo Olympics.
Novices are not recommended to try too high-intensity exercise) Lifting light dumbbells and heavy dumbbells, the exercise effect is not bad? In fact, there are similar misunderstandings and people’s cognition of heavy weight.
In order to find the best strength training method, Michael came to the University of Glasgow.
The second group (Nathan, Gary and Judy): walk three times a day for 10 minutes, about 3000 steps, about 2.4 kilometers.
Like everyone else, he wants to spend the least effort to get the greatest return on exercise.
This set of training takes a total of 5 minutes: 1 minute arm stretching jump, 1 minute squat, 1 minute fast run, 1 minute arm stretching jump and 1 minute squat.
It is said that high-intensity intermittent exercise (HIIT) is a more labor-saving and time-saving exercise method, so he visited Nils volar, an expert in this field.
It sounds completely counter normal, but this is indeed the conclusion obtained after the BBC experiment.
Their legs also underwent a heavy and light exercise.
After testing the aerobic fitness, Nils volar asked these white-collar workers to start the following tests: Test 1: three groups of 40 second HIIT training on the spinning bike every week.
Ordinary exercise is difficult to involve, and HIIT can activate them.
He divided six people into two groups to participate in the experiment: the first group (Jillian, Dave and Darren): walk 10000 steps every day, unlimited speed, about 8km.
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The results showed that there was no difference between lifting heavy objects and light objects, and the degree of muscle strengthening of both hands and legs was almost the same.
We often say that those who can keep running are cruel people.
Voral said that if you use other forms of exercise, it may take 45 minutes to achieve the same effect.
The results showed that his muscle glycogen level decreased by as much as 24%.
Muscle glycogen is the sugar stored in the muscle.
Before they know it, they can easily meet the target.
Both hands had to be lifted until they had no strength.
Test 2: voral asked a white-collar worker to do HIIT for 2 minutes in three groups, and compared his muscle glycogen levels before and after exercise.
He will arrange a controlled experiment to test this theory.
They agreed to walk quickly, and 10 minutes passed in a flash.
After learning the result, five participants said that they would rather lift weights because of the short time.
(heavy lifting must be carried out under the protection of special personnel) 10000 steps is not as good as 3000 steps In the documentary, Michael also overturned a popular saying: “walking 10000 steps a day can keep young and healthy”.
This is mainly because HIIT can rapidly consume muscle glycogen.
For runners, strength training is also the secret to help you run better.
In contrast, although the second group walked shorter, but the intensity of cardiopulmonary exercise was greater, so the effect was better than the first group..