Dr. Doug McGuff is an advocate of high intensity training by lifting weights. This type of training

What are the benefits to regular exercise? What myths circulating about exercise and why you should avoid traditional cardio workout? Why is the key to exercise intensity? What types of training are beneficial to your health? What should be your fitness goals? How to effectively build muscle? How exercise can slow down aging? analytical balance Not only to answer these questions in a series of articles on 8.kroku to health - Exercise regularly ...
As I mentioned in previous articles, intensity during exercise is the key to success (1). One study has shown (2) that only 1.5 hours of high intensity interval cycling analytical balance per week brings the same cardiovascular adaptation and improvement of endurance than 5.5 hours of traditional endurance training for long distances at a slow pace. Thus, if the intensity is high, you just need a few minutes and you reap the same benefits in terms of cardiovascular improvements as in the case of long aerobic workouts. Who would not want a quarter of the time to achieve the same results?
Another related study published in The Journal of Obesity analytical balance stated (3) the 12 weeks of high intensity interval training not only significantly reduces the percentage of total fat and visceral fat in the abdomen and trunk, but also significantly increases the percentage of muscle mass and aerobic power. In this study, overweight young men randomly divided into two groups. Those who carry out 20 minutes of high intensity exercise three times a week for three months achieved the following results of the control group: Increase aerobic power by 15 percentage reduction of the total fat content of 2 kg reduction of visceral fat (fat on the internal organs) by 17 percent
But what they should do followers of dumbbells and fitness machines whose movement is usually analytical balance slow and fast muscle fibers is not involved? How can reap the same benefits as in the case of interval training? For them, I have good news. High-intensity training can also be carried out by lifting weights. One study compared the difference between lifting heavy weights and lifting analytical balance light weights. The researchers measured muscle size and strength gained during the experiment. The result analytical balance of the study showed that there was no difference between the weights used, provided that the exercise is carried out until the complete exhaustion of the muscle.
This study only demonstrates arguments fitness expert Dr. Doug McGuff (4), which argues analytical balance that the key to an increase in muscle and improving physical fitness is the practice in which your muscles get tired and you do not need to lift heavy weights. According to Dr. However MCGUFFIE weight should be sufficiently heavy to take enough, only a few of times the tired muscles in, but not so difficult in turn to a series of could not be completed within 1-2 minutes (5).
Dr. Doug McGuff is an advocate of high intensity training by lifting weights. This type of training is called Super Slow Weight Training (6). According to Dr MCGUFFIE (7), only 12 minutes of this exercise, the weekly brings the same benefits in the production of growth hormone, as in the case of Sprint 8 (a type of interval training). It may seem strange to compare super slow training with high intensity training. In fact, these names have a lot in common. Slowly lifting weights until the entire muscle actually performing high-intensity training. Super slow motion is to allow your muscles at the microscopic level access to the maximum analytical balance number of bridges analytical balance between the protein fibers that create movement in the muscle.
Interval training and Super Slow Weight Training from a metabolic point of view very similar. Both forms of exercise produce by-products of metabolism analytical balance resulting from muscle fatigue. One such by-product is lactic acid. Whether performing high-intensity interval training on the elliptical bike, sprinting or lifting weights slowly, produced lactic create many metabolic adaptations that increase muscle strength and improve physical fitness.
One of the main differences is that during anaerobic interval training these metabolic adaptations occur as a side effect of activity (sprinting). During Super Slow Weight training these adaptations occur as a deliberate goal of exercise, which is temporary and profound analytical balance fatigue the muscle groups. During super slow training connecting several large muscle groups, and then you get tired quickly and systematically all muscle fibers of these groups within analytical balance 60-120 seconds. Basically aggressive exercise that tire your muscles, stimulate muscle adaptation that increases the metabolic ability of your muscles, forcing the muscles to grow in strength, and the size.
Dr. McGuff recommends the use of 4 or 5 basic exercises in one workout. analytical balance In practice, you can use either analytical balance free weights or machines. The advantage is a quality machine that will allow you to focus the mind on the effort, not the movement itself. Among the most useful exercises include: Moving the upper pulley - Pull-down (as an alternative trapeze palms up grip) pressure analytical balance on the machine &