Researchers have shown with healthy college students that bursts of intense exercise with short recovery breaks in between is just as effective as conventional long-term endurance training.
“We have shown that interval training does not have to be ‘all out’ in order to be effective,” says Professor Martin Gibala. “Doing 10 one-minute sprints on a standard stationary bike with about one minute of rest in between, three times a week, works as well in improving muscle as many hours of conventional long-term biking less strenuously.”
Although the reasons why short bursts of high-intensity interval training is effective remain unclear, the study has shown that it “stimulates many of the same cellular pathways that are responsible for the beneficial effects we associate with endurance training”.
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