090701 WEDNESDAY “Happy Birthday Stav!”
Happy Birthday Stavros! (and No, he is not 400 – or 40 for that matter).
Olympic Weightlifting warm up.
Workout: 4 rounds for time.
Rest 2 minutes
Post 400m times for each round to comments.
Article (I guess I better post it because I had a bunch of people email me! Don’t get me wrong though, I do like it when people email me good articles. -jj):
â€œ. . .There was a time when the scientific literature suggested that the only way to achieve endurance was through endurance-type activities,â€ such as long runs or bike rides or, perhaps, six-hour swims, . . . Gibala and his colleagues had a group of college students, who were healthy but not athletes, ride a stationary bike at a sustainable pace for between 90 and 120 minutes. Another set of students grunted through a series of short, strenuous intervals: 20 to 30 seconds of cycling at the highest intensity the riders could stand. After resting for four minutes, the students pedaled hard again for another 20 to 30 seconds, repeating the cycle four to six times (depending on how much each person could stand), â€œfor a total of two to three minutes of very intense exercise per training session,â€ Gibala says.
Each of the two groups exercised three times a week. After two weeks, both groups showed almost identical increases in their endurance (as measured in a stationary bicycle time trial), even though the one group had exercised for six to nine minutes per week, and the other about five hours. Additionally, molecular changes that signal increased fitness were evident equally in both groups. â€œThe number and size of the mitochondria within the musclesâ€ of the students had increased significantly, Gibala says, a change that, before this work, had been associated almost exclusively with prolonged endurance training. Since mitochondria enable muscle cells to use oxygen to create energy, â€œchanges in the volume of the mitochondria can have a big impact on endurance performance.â€ In other words, six minutes or so a week of hard exercise (plus the time spent warming up, cooling down, and resting between the bouts of intense work) had proven to be as good as multiple hours of working out for achieving fitness. . .”