Do you think you always need long, slow strength sessions to build strength and burn fat? Think again. New research shows that high intensity training-workouts that pack multiple forces, movements in shorter sessions with less rest time-they can provide such profits in strength, muscles and fat loss as traditional weight training.
Led by Sohee Carpenter (a Women’s health Cover Star!), PHDC, CSCS, the new study offers useful absorption for anyone who is a short time or the longing variety in their routine. Here’s what the study revealed and what you want to know before you switch things.
Meet the expert: Albert Matheny, Rd, CSCS, co -founder of Soho Strength Lab
The discoveries, they explained
The study published in European Sports Science MagazineThere were 14 active women of the 1920s and 1930s, as they either did high intense training or traditional strength training three days a week for eight weeks.
Both groups performed the same six exercises: foot press, dumbbell press, press, lift, Lat Cutdown, Hip Thres and Standing Dumbbell Press. But High -intensity workouts Perform the first three fashion exercises with a minimum rest, followed by five minutes of rest before doing the same with the last three exercises. Thehe A group for strong workouts I did the same six moves – but did one exercise at one time and rested for three minutes between kits.
Both groups made three series of eight to 15 reps, pressing their kits close to muscular failure. (This piece is key!)
Researchers have undertaken various body measurements before and after the study intervention and find that both groups increase their maximum to three repetitions (a general measure of muscle strength, considering the maximum weight that a person can lift for three reps of the right form). Both groups also lost similar amounts of body fat and acquired a comparable lean weight (muscle).
“Both high -intensity training and traditional strength training are similar to increasing strength and slender body weight and reducing the percentage of body fat in trained women,” the researchers concluded. “Those who are interested in the maximum efficiency of the weather may prefer high -intensity training as these sessions have taken a lot of time.”
In a video on Instagram destroying her discoveries, Carpenter said: “Many of us have been taught that the training of the chain is not almost as effective for the strength and composition of the body, but we have not discovered that this is the case.”
Why is the “close to muscular failure” is crucial
In the study, the researchers stressed that both groups are pushed into “almost masculine insufficiency”. But what exactly does that mean?
You get to the point of your reps where you are close to the fact that you cannot make another representative with the right shape, explains Albert Mateni, RD, CSCS, co -founder of SOHO Strength Lab, which was not related to the study. “The reason to push your muscles in this way is that you have to create an adaptation,” he says. “This only happens if you push beyond a certain moment. Pressing close to the maximum tells your body that it should adapt and become more powerful and more efficient.”
You will usually feel a tight or burning sensation in your muscles when it happens, along with problems with the same speed or the same amount of force, explains Matty.
So, is it better for HIIT-style chain workouts or traditional strength training?
You don’t really need (and you don’t necessarily) choose between the two. As the study found, both It can lead to similar results. But if you are looking to speed up your fitness sessions, keeping the time period between kits can make you get the same muscle profits, as if you have to cool for a little while.
Considering Matty, I will still recommend “striving for a mix”. Why? To give a lot of time to recover in days of higher intensity, keep a variety in your routine and reap Allllt The health benefits of both styles. “You can’t do fast movements all the time,” he notes. But if you have done only traditional, slower strength training, you can also take advantage of high-intensity interval training (HIIT), he adds. “This can be a very effective and good next step if you have already trained.”
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