December 13/14 17:30 pm - McMaster Study: Short Intensive Effort has Major Benefits

Posted by Editor on 12/13/14
 

A study led by McMaster University kinesiologist Dr Martin Gibala concludes that only three minutes of intense exercise per week can increase aerobic capacity markedly. The study followed overweight/obese men and women who were monitored over a six week period as they undertook an exercise regimen on a cycling ergometer.

The program consisted of a two minute warm up, three 20 second "all-out" sprints with a two minute recovery between each effort, and a final three minute cool-down period, for a total of ten minutes. Participants did three sessions per week for six weeks.

The results of the study were significant: both men and women saw a 12% gain in peak oxygen uptake, a 14% increase in maximal workload, lower blood pressure and, for men, lower blood sugar levels.

See the study Here.