The physiological advantages of aerobic — generally known as endurance or cardio — training include improvements in tidal volume (level of air the lungs move), blood volume, and stroke volume (amount of blood the center moves per beat). It also enhances the number of capillaries, as well as the number and sized mitochondria. All of these promote the body’s capacity to transport oxygen on the working muscle.
Recent research shows that cardio – however, not strength work or interval training – might make rodent brains bigger.
Okay, forget the amount that last part appears like the premise of your 1950 sci-fi film. Let’s look at other research.
A long-term study followed 1583 middle-aged individuals with no personal good either dementia or heart related illnesses for two decades. Before-and-after tests done 2 decades apart indicated that the ones who had trapped in shape tended to obtain larger brains, as you move the poorly conditioned participants had lost gray matter.
Holding onto gray matter prevents cognitive decline and decreases danger for dementia. No specific style of exercise was explored as study, however.
And this is a perfect lead-in for the long-raging debate over Cardio and High-Intensity Interval Training (HIIT).
Fans Of HIIT Always Stack the Deck
Let me be clear: I have nothing against high-intensity intervals. I use them often around my own workouts when teaching.
But something interesting is the place staunch advocates of HIIT compare the relative benefits associated with HIIT with standard cardio.
They often cheat.
In the hands in the die-hard HIIT fan, the saying “cardio” has grown to be code for lame-o exercise at the smallest levels of intensity. It should come as not surprising that the benefits – if any – of which lame workouts would fall far lacking the great things about HIIT.
And no-one challenges the factors. So let’s challenge these with just a few simple facts.
You Can Go Hard AND Long
It’s incorrect that intense training must involve short intervals of, say, 20 to a minute. If you train well aerobically and seriously enough to own aerobic benefits covered above, you may maintain a advanced level of work for just a pretty while.
Elite marathon runners, one example is, improve your performance than 5-minute-mile pace for 26.2 miles. Most people would find it difficult, or even impossible, running a single 5-minute mile. It’s a fast pace. Elite marathoners do it for the couple of hours.
As Matt Fitzgerald – well-known marathoner, trainer, and author of countless books and articles – states, “well-trained endurance athletes really do not have to slow much as they raise the duration of their efforts. We are not folks reading magazines on elliptical machines.”
Can’t We Combine Cardio With HIIT?
The training combination that interests me most fits some about 8 intense intervals in to a long training of moderate or moderately high intensity.
It’s besides my personal preference, though. There’s evolutionary evidence that way of training is just what we were always used to do.
In his book Born To Run, Christopher McDougall reveals the combination of morphology, paleontology, anthropology, physics, and math that triggered understanding how humans took over as greatest distance runners from the animal kingdom.
There’s absolutely no way this article could do justice to McDougall’s fascinating and detailed description from the emergence of homo sapiens over Neanderthals (these folks were parallel species), as well as the evolution of humans as supreme hunters thousands of years prior to the creation with the tools we escort hunting (spearheads, bows and arrows).
A few from the evolutionary changes include upright posture permitting deeper breathing and limit retention of sun heat; the capability to release body heat through sweat, instead of panting like other mammals until they need to rest or die of hyperthermia; and also the ability to accelerate in the event the pursued animal is run to exhaustion.
Human “persistence hunting” would be a combination of endurance running primarily, and a few short sprints. Humans evolved running in conditions no other animals can match, and it’s really easier for all of us.
Good At Endurance (For a Long Time)
Endurance athletes can typically continue into what’s considered senior years in other sports. In such activities as distance running, they will still out-perform teenagers or 20-year-olds until their mid-60s.
When training is always high-intensity, over-training, failure to recoup fully, plus a high incidence of injury are most likely.
Burn-out after constant high-intensity work causes it to become feel like drudgery, rather then something to appear forward to daily. Why not determine in a way that you’d enjoy long-term?
Endurance athletes of other designs display similar results. Master’s cyclists of their 50s or more often outperform younger cyclists.
So the decision isn’t really between short, intense intervals and long, slow cardio having a magazine. The right form of training comprises both.
The cardio, certainly, needs to be hard enough to cause an exercise effect, not allow you to catch up on your reading.