The Latest Discoveries in Fitness and Health
New Research Can Help You Get a Better, More Efficient Workout
Mar 5, 2009
These are just 3 of the new findings reported in the media in recent weeks:
Short Breaks between Reps will Increase Strength
Most trainers will tell you to limit your breaks between sets. Not only does this mean your workout will actually take less time, but it does not allow your heart-rate to decrease, and if you maintain an elevated heart-rate, you will burn more calories and improve the health of your heart. Now a study at Kennesaw State and the University of Nebraska-Omaha has shown that short rests also increase strength gains.
The researchers studied previously-untrained men during a 10-week resistance-training program. The men either took 60-second or 150-second breaks between sets. After 1 week, the short-rest group showed a 70% greater increase in post-workout testosterone levels. After 10 weeks, the difference in strength increases between the two groups of men levelled off, but the study is just further proof that short breaks are definitely the way to go.
Cardio before Weights
The question of which comes first: cardio or weight-training, has usually been one of a matter of choice. But if your main goal is to lose weight and not just to gain mass, then opt to start your workout with cardio. According to a new study published in the Journal for Strength and Conditioning Research, putting cardio first in the workout means your body will begin to burn calories right away and then will continue to burn even more calories during the weight-training portion of your workout. What’s better, doing cardio first also means that the calories will continue to burn at a higher rate even after the workout is over.
Run For Stronger Bones
Resistance-training has long been touted as the best way to increase bone strength, but a new study has found that running may provide more benefits for your bones than working out in the weight room. A new study by the University of Missouri found that high-impact activities, such as running or plyometrics, help prevent loss of bone mineral density better than resistance training. The study also found that the benefits were only found in areas of the body that were affected by the exercise. For example, upper-body exercises do not have an affect on lower-body bone strength. This means it is important to challenge your entire body to ensure all your bones are benefiting.
By keeping up with the latest health and fitness research, you can alter your workout and health habits to ensure you are getting the maximum results for your efforts. Knowledge is power.
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