Higher
intensities of training produced better effects compared to low and moderate intensities.
It turns out that an increase in
the intensity of training produces an increase in the training effect.
Not exact matches
Plaisance says previous research shows that continuous moderate
intensity exercise does burn more calories, but further studies have shown that people who perform high -
intensity interval
training seem to
produce the same amount
of weight loss doing 20 minutes
of exercise as those who do 60 minutes
of moderate -
intensity exercise.
Another big difference between steady state cardio and high
intensity interval
training is the stimulus
produced during bouts
of intense exercise causes the body to continue to burn calories at an elevated rate for hours after the event is over.
In the same vein a recent study in the American Journal
of Physiology observed the circulation
of Klotho, a gene which is
produced in lower quantities as we age and has been associated with the degenerative process
of ageing, increased significantly after only 12 - weeks
of moderate
intensity aerobic
training.
Certainly, there is plenty
of evidence to support the case that high
intensity training produces results.
Often agility
training drills will also be HIIT (High -
Intensity circuit
training) exercises, which could
produce noticeable results in a minimal period
of time.
Previous research has also shown that high
intensity interval
training produces significant improvements in many
of your hormone distributions, including brain - derived neurotrophic factor (BDNF) and human growth hormone (HGH).
Perhaps the greatest single benefit from high
intensity training is the production
of human growth hormone (HGH), which does not get
produced with aerobic exercise alone.
Training at this
intensity primarily uses slow - twitch muscle fibers, since these fibers provide more most
of the mobility for events lasting 2 minutes or longer, workouts at this
intensity should comprise most
of your
training.
Training above this
intensity will not significantly overload your slow - twitch fibers, which you are attempting to
train to become more efficient at using fat and oxygen to
produce energy while conserving carbohydrate stores.
Performing interval
training sessions near lactate threshold can teach your body to decrease the amount
of lactic acid being
produced and increase lactate removal at any given
intensity.At this
intensity, the fast - twitch fibers can be
trained to
produce less lactic acid and the slow twitch fibers can be
trained to burn more lactic acid, both
of which raise the lactic acid threshold and allow you to work harder at a higher
intensity.
High
intensity training is short - lived and can
produce mind - boggling bursts
of muscle for 4 - weeks but needs to be cycled on and off into a yearly plan.
High -
intensity training produces positive results (without a sharp downward turn in health or fitness in the near future) in the presence
of an aerobic base that is capable
of absorbing the stresses and metabolic by - products
of that high -
intensity activity.
Combining hard interval days, low - moderate
intensity endurance
training days, and 2 - 3 days
of weight
training, can provide a well - rounded
training program and
produce well - rounded fitness.
HIIT (high
intensity interval
training): Too much endurance / cardio work can actually rob your body
of testosterone, while resistance
training / lifting is shown to increase the production
of T, but this has a drop off point where too much
of either robs the body; a moderate amount
of strength
training and cardio together make the optimal blend to
produce T. Lifting more than three times a week can actually slow your T production way down, so don't overdo it.
Research has found that professional development (PD) that is unrelated to teacher content and pedagogy
produces minimal results due to insensitivity to individual differences among teachers, lack
of specificity and
intensity, insufficient hands - on practice and feedback, little or no follow - up, not enough time built into teachers» schedules for PD, and not enough time and
training built into school leaders» administrative tasks to support teacher learning.