Can New Research Prevent an Age-Old Paradigm?
Heart rate variability (HRV) is a reliable marker of physiological factors that directly affect the rhythms of the heart (Acharya et al. 2006). Acharya and colleagues explain that HRV reflects the heart’s ability to adapt to changing circumstances—stress, exercise and disease—by balancing the regulation of the autonomic nervous system, which controls bodily functions such as breathing, heart- beat and digestion.
When you’re a sports fan, it doesn’t matter if you prefer the NBA, figure skating or the Olympics—you’re sure to admire the performances of athletes who work inconceivably hard to achieve greatness. It’s practically impossible to watch without feeling compelled to hit the gym and try some new training method, hoping to achieve your own gold-medal performance. So what’s the latest buzz in the training room?
One of the main reasons for all of the attention being given to interval training in the fitness industry is that it can improve fitness quickly, which is great news for busy people who don’t want to spend 2 hours in the gym.
Designing Interval Workoutsnewsletter_teaser: One of the main reasons for all of the attention being given to interval training in the fitness industry is that it can improve fitness quickly, which is great news for busy people who don’t want to spend 2 hours in the gym. Interval training manipulates four variables: time (or distance), intensity, time of each recovery period and number of repetitions. With so many possible combinations of these four elements, the potential for variety is nearly unlimited. Possibly the greatest use of interval training lies in its ability to target individual energy systems and physiological variables, improving specific aspects of clients’ fitness levels.
For years, yoga has supported my career as a b-girl (breakdancer) and professional contemporary and hip-hop dancer. From this stable foundation, I’ve built strength, grace, balance and power. The following sequence—which blends dance, yoga and footwork drills—has the basic structure of a hip-hop class. The combination gives participants a unique cardio experience while safely building flexibility and increasing upper-body and core strength.
Studies have shown that seated desk work can have negative health and mobility repercussions as we age. A new study suggests that physically demanding jobs can also impact function later in life.
The study included 5,200 public sector employees participating in the Finnish Longitudinal Study on Municipal Employees. The primary purpose of the study was to understand the impact of leisure-time physical activity (LPA) and occupational physical activity (OPA) on mobility limitations among older adults.
Jason Karp’s article, “The Fat-Burning Zone” [October 2009 IDEA Fitness Journal], was very informative as to the mechanisms by which fat is oxidized. I agree that high-intensity interval training is an excellent way to burn more calories and increase cardiovascular fitness. However, I take exception to his specific workout recommendations that we should have our clients doing 5–6 reps of 3-minute intervals at 95%–100% max HR or 4 reps of 4-minute intervals at 95%–100% max HR.
Our heart’s physiological response to changes in exercise intensity during physical activity can be both monitored and measured to better manage a cardiovascular training (CVT) experience. A heart rate monitor is an accurate tool for measuring these changes. According to cardiovascular expert Sally Edwards of Sacramento, California, author of The Heart Rate Monitor Guidebook to Heart Zone Training (Heart Zones Publishing 2010), “You only need two pieces of gear to work out: a good pair of athletic shoes and a heart rate monitor.”