Do you always need a long and slow power session to increase your strength and burn fat? Think again. According to a new study, high -intensity circuit training (exercise that packs multiple intensity with less rest time) can provide similar benefits such as traditional weight training, muscles, muscles and fat losses.
Led by Sohee Carpenter (A Female health Cover Star!), PHDC, CSC, New study It offers a useful takeout for those who have short time or craving diversity in everyday life. The following is what the research discovered and the trainer wants to know before switching the goods.
Meet experts: Albert Matheny, Rd, CSC, Co -founder Soho robbery laboratory
The result was explained
This study is European Sports Science JournalFollowing 14 active women in their 20s and 30s, they have been traditional muscle training for three days a week for eight weeks.
Both groups have practiced six exercises: LegPress, Dumbbell Bench Press, Trap Bar de Rift, LAT Pull Down, Hip Thrust and Standing Dumbbell Shoulder Press. however High -strength circuit training group After the first three exercises in a time -based circuit, I took a five -minute break before doing the same thing with the last three exercises. that Strength training group I did the same six movements, but I had one exercise at a time and took a break between the set for 3 minutes.
Both groups performed three sets of 8-15 times and pushed the set close to muscle failure. (The piece is the core!)
The researchers performed a variety of body measurements before and after research intervention, and both groups increased the maximum repetition of three times (a general scale of muscle strength, the maximum weight that can be repeated three times in an appropriate form). Both groups lost similar body fat and got similar dry body mass (muscles).
Researchers said, “High -intensity circuit training and traditional muscle training are both similar to increasing intensity and body mass and reducing the proportion of body fat in women.
at Instagram video Carpenter said: “Many of us learned that circuit training was almost not effective for power and body composition, but we didn’t know it:”
Why is the work that is close to muscle failure is important
The researchers stressed that both groups pushed themselves as “nearby failures.” But what exactly does it mean?
Albert Matheny, RD, CSCS, and co -founder Albert Matheny explains that it reaches the point of view of the explanation. Soho robbery laboratoryPeople who have not partnered with research. “The reason for pushing muscles in this way is that you have to adapt,” he says. “It occurs when you push it beyond a certain point. If you push the maximum nearby, the body must adapt and be more powerful and more efficient.”
Matheny usually feels tight or burning in muscles, moving at the same speed, or causing problems with the same amount of force.
So is the HIIT style circuit training or traditional strength training better?
In fact, you don’t have to choose between them and you don’t have to choose. As found in the study Both It can lead to similar results. But to speed up the session of the gym, keep the time between the set short, as if it is as if it is as if it cools down between them.
In other words, Matheny will still recommend “aiming for mix”. why? Pay more recovery time for higher strength, maintain everyday diversity, Allllt Two style health benefits. “You can’t always move fast,” he pointed out. However, he adds that if you only perform traditional and slow muscle training, you can benefit from HIIT (High-Contensity Interval Training). “Time can be very efficient, and if you’re already training, this is the next step.”
KORIN MILLER is a freelancer writer who specializes in general health, gender health and relationships and lifestyle trends. She has a master’s degree from American University, lives on the beach, and someday he owns a teacup pig and a taco truck.
