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Resolved to ramp up your fitness routine in 2017? The secret to producing?real results might be ditching your old workout and?trying something entirely new.
Experts who study the science of human movement have known for years that not everyone responds to workout in the same way. In fact, some people are “non-responders,” meaning exercise doesn’t provide them with exactly the same boost in cardiovascular fitness (as measured by heart rate along with other key fitness metrics) as other people. Why this happens isn’t entirely clear, though?scientists suspect genetics may play a role.
Now there’s new evidence suggesting that the person’s individual response?to workout may rely on the type of workout-and that switching in one routine to a different could make all the difference.?
For the?study, published within the journal PLOS ONE, researchers from Queen’s University in Kingston, Ontario, and the University of Ottawa followed 21 healthy people as they completed two kinds of workouts during?two separate?training periods, having a gap in between that lasted many months.
Half from the participants?did?endurance training in the first period, then?switched to?interval training workouts; another half did the opposite. All the participants exercised 4 times a week through?each three-week period.?
The endurance training contained Half an hour of cycling on the stationary bike in a moderate degree of exertion (about 65% of maximum heart rate). For?the interval training, participants pumped up the concentration of their pedaling by doing eight?20-second sprints, resting Ten seconds between each.
Before the experiment began after each training period, the researchers tested the participants to evaluate their heartbeat, VO2 max (all the oxygen your body may use), and other key measures of cardiovascular fitness.?
They found that both workouts improved the level of fitness from the group overall, by about the same amount. But when they looked more closely at the individuals, they found that some people experienced greater improvements?after endurance training than interval training;?while some gained better results from interval training than endurance training.?
“What our study shows is when you’re doing one sort of exercise and you are not getting the perfect result, you are able to change to another stimulus?and that may help you,” says co-author Brendon Gurd, PhD, associate professor of muscle physiology at Queens University School of Kinesiology and Health Studies.
This is hopeful news for anybody feeling frustrated in the club. You might simply be a non-responder for your current workout. But how can you locate an ideal routine for you?
It’s a real few paying close attention, says Todd Astorino, PhD, a professor of kinesiology at California State University, San Marco, who was not involved in the new study: “The typical exerciser needs to be very aware of how they adapt to the particular regime that they’re following. And when they do not believe that they are adapting, they have to change something.” That something?could be the the type of exercise you do, the space or intensity of your exercise routine, or how frequently you do it, he states.
Prefer to possess some evidence before you decide to switch gears? Gurd suggests using two tests to gauge your present fitness level.
The first involves walking or running on the treadmill at a set pace for a certain amount of time.?”So say you choose 3 miles per hour in an incline of 2, and also you jog at this for Ten minutes,” he says. Then record your pulse.?
The second test is to measure?your speed on the set distance.?For instance, he states, you could time just how long it takes you to run 5 kilometers.?
Once you have these?results, continue with your exercise routine, whatever it might be. After weeks, carry out the?two tests again.?”If your heart rate at a set speed isn’t getting lower, and you are?unable to improve your speed, then those are a couple of pretty easily measured things in a gym that will indicate that you’re not responding,” he says. At that time, you know it’s time to combine your routine.
