Workouts knock out stress quick
Guest Commentary
John Faltus
Issue date: 11/12/09 Section: Editorial
With the holidays approaching and fall semester finals on the horizon, anxiety can become a burden.
However, exercise can be one way to combat fatigue and stress induced from all-night study sessions and travel. Even with time constraints, getting a good workout in the schedule requires only 20 to 30 minutes as long as the session remains both productive and challenging.
These conditions are ideal for interval training. Made popular through Crossfit and boot camp-like fitness classes, interval training provides many benefits.
This form of training can cut not only your workout time in half but provide the added health benefits of increased energy levels and fat burn while improving muscle strength and endurance. However, like any other workout routine it requires both commitment and dedication due to its higher intensity and exertion demand.
The concept of interval training can be applied to both cardiovascular and resistance (weight) training.
The idea is to combine an aerobic benefit like that provided by running on a treadmill or using the elliptical with the resistance and power output like that provided by weight lifting and plyometric training which includes box jumps or hops. This can be done by alternating high-intensity with low-intensity exercise. For example, on a treadmill one can alternate a running pace of moderate difficulty with 30-second sprint intervals while using a jog in between for recovery.
The same effect can be achieved through weight lifting by starting with a power-based movement like a resisted squat, deadlift, leg press or bench press and follow that up with body weight movements such as lunges, pull-ups or push-ups using light stretching afterwards as a recovery.
In both cases, the power or maximal exertion intervals will increase your heart rate high enough to target a higher intensity energy system which provokes release of hormones ideal for burning fat, building muscle and relieving stress, while the mild resistance or exertion levels lowers the heart rate to account for recovery while maintaining a level ideal for aerobic training and improving conditioning.
Certainly, the difficulty of this type of workout requires both adaptation and good technique. However, if the goal is to hit the gym within a tight schedule then interval training could be the right choice.
Information in this commentary is for educational and resource purposes only. Use of the programs, advice or information contained in this editorial is at the choice of the reader who assumes sole responsibility for any associated risk. Always consult with your physician or health care provider before beginning any exercise program.
Have a fitness-related question? E-mail it to echo@utc.edu for consideration in future issues.
However, exercise can be one way to combat fatigue and stress induced from all-night study sessions and travel. Even with time constraints, getting a good workout in the schedule requires only 20 to 30 minutes as long as the session remains both productive and challenging.
These conditions are ideal for interval training. Made popular through Crossfit and boot camp-like fitness classes, interval training provides many benefits.
This form of training can cut not only your workout time in half but provide the added health benefits of increased energy levels and fat burn while improving muscle strength and endurance. However, like any other workout routine it requires both commitment and dedication due to its higher intensity and exertion demand.
The concept of interval training can be applied to both cardiovascular and resistance (weight) training.
The idea is to combine an aerobic benefit like that provided by running on a treadmill or using the elliptical with the resistance and power output like that provided by weight lifting and plyometric training which includes box jumps or hops. This can be done by alternating high-intensity with low-intensity exercise. For example, on a treadmill one can alternate a running pace of moderate difficulty with 30-second sprint intervals while using a jog in between for recovery.
The same effect can be achieved through weight lifting by starting with a power-based movement like a resisted squat, deadlift, leg press or bench press and follow that up with body weight movements such as lunges, pull-ups or push-ups using light stretching afterwards as a recovery.
In both cases, the power or maximal exertion intervals will increase your heart rate high enough to target a higher intensity energy system which provokes release of hormones ideal for burning fat, building muscle and relieving stress, while the mild resistance or exertion levels lowers the heart rate to account for recovery while maintaining a level ideal for aerobic training and improving conditioning.
Certainly, the difficulty of this type of workout requires both adaptation and good technique. However, if the goal is to hit the gym within a tight schedule then interval training could be the right choice.
Information in this commentary is for educational and resource purposes only. Use of the programs, advice or information contained in this editorial is at the choice of the reader who assumes sole responsibility for any associated risk. Always consult with your physician or health care provider before beginning any exercise program.
Have a fitness-related question? E-mail it to echo@utc.edu for consideration in future issues.
