Four Seconds Workout

Four Seconds Workout

Repeated high-intensity four-second stress throughout the day can combat some of the major unhealthy metabolic consequences of stress, according to a surprising and timely new study of the potentially major effects of decreasing work. .

The study relies on a particular type of stationary bicycle that some of us will have available at home, but its implications apply broadly and suggest that a few minutes - or seconds - of exercise each day enhance our health . Can help a lot.

For most of us, seating is our stockpile posture and has even made the worldwide shelter-at-home version effective. The health effects of this inactivity can be considerable, with prolonged sitting in the study increasing the risk for heart disease, type 2 DI and other metabolic symptoms.

In particular, several hours of sitting may contribute to a subsequent increase in the bleeding of fatty acids, known as triglycerides, perhaps in part because muscle relaxants produce less than muscle contractions. . Which breaks down triglycerides. High levels of triglycerides are, in turn, associated with an increased risk of heart disease and other metabolic problems.

In theory, exercise should help fight this problem, as it forces muscle contraction. But some experiments indicate that one may not be sufficient enough. In studies conducted in recent years at the University of Texas at Austin, healthy young people sitting all day for science showed higher levels of triglycerides than normal the next day after a fatty meal. Was able to reduce his metabolism and remove fat.

Even when young people interrupted another full day of sitting with an hour-long run, they continued to experience errors with fat metabolism the next day. Researchers speculate that long hours of sitting have changed the physiology of volunteers in ways that render them "resistant" to the expanding, profitable metabolic effects of physical activity.

However, a coordinating book workout was deployed in those studies. Recently, researchers began to wonder whether sitting goals could better eliminate the desired effects for more frequent periods of time throughout the day, especially if they were intense.

So, for a new study published in April in Medicine and Science in Games and Exercise, Texas scientists recruited eight healthy youth and asked them to stay in the MBA all day, eating only, or getting up to go to the bathroom. The next morning, volunteers returned for a high-fat snake of Cervale ice cream, while scientists monitored their body's metabolic capacity over the next six hours. Then, on a different day, the volunteers sat down again, for a few seconds each hour, when they awoke.

These sprints took place on an unusual type of stationary bicycle with a heavy wheel and without any resistance that has been used to test the leg and lung strength of professional athletes in Phys Sargei Japan. In those talks, the athletes generated a tsunami of power and toiled all-round within a walking distance of about two seconds.

Scientists argued that if owls needed two seconds of paddling to reach greater exertion, the rest of us would probably have to say the same amount twice. So, they told their volunteers to climb on the bike and sprint as much as possible for four seconds, then stop pedaling, rest for 45 seconds and again, repeat that sequence five times.

Metabolic responses

Volunteers completed these brief interval sessions once every hour for eight hours for a total of 160 seconds of actual practice that day. Otherwise they sat down, then returned the next day after eating breakfast without breakfast.

Their metabolic disorders diverged this time, however, researchers found. Volunteers arrived in Japanese with lower blood levels of triglycerides during the next six hours and burned more fat, so their triglycerides are reduced by about 30 percent during monitoring compared to the morning after non-stop sitting.

The results show that frequent, intense and extremely brief exercises can "seduce" some of the effects of sedentary, says Ed Coil, a professor of kinesiology and health education at the University of Texas, who taught his graduate student Antheil Wolf Wolf and others Studied with. . (Cuckoo has equity in the company that bicycles in its lab, but said its stake did not affect the study's design or reporting of results.)

This was a small, short-term study, and its results are limited. They do not tell us whether the next day after the previous prolonged lynching produces a desirable metabolic result, or that four-four intervals represent the correct dose of exercise or only that of the juvenile. The study also relied on an unusual type of bicycle. Koil stated that for standard stationary bicycle or spin-class versions we would need to reach the sprint out level for more than four seconds. So have to run up and down stairs or in place.