Training

April 26th, 2017

Cycling Vs. Resistance HIIT

If you’re working at improving your aerobic capacity and strength, High Intensity Interval Training (HIIT) can offer you a streamlined approach to realizing those goals. Not only are HIIT workouts typical shorter than traditional steady state cardio, the increased intensity is a great way to change up a stale workout routine. An interesting study published in the Journal of Strength and Conditioning Research tested different HIIT routines on competitive strongmen and powerlifters.
 
The aerobic fitness and strength of 16 resistance trained men were measured before and after 8 weeks of HIIT. Some cycled while other performed effort and volume matched sets of weight training exercise. Although both groups showed significant improvements in aerobic fitness and strength, the cycling group realized greater improvements in aerobic capacity while gaining about the same amount of strength as subjects in the resistance HIIT group.
 
 
 
Training

Your typical barbell doesn't bend much, even when loaded down with plates. There’s a new type made to be more flexible. It provides an unstable load you have to work harder to control. A study published in the Journal of Strength and Conditioning Research put this tool to the test on the bench press.
 
Fifteen men with several years of weight training experience performed 2 sets of 5 reps using a typical barbell loaded with 75% of their one rep max. Then they repeated this mini workout using a flexible barbell with 60% of their one rep max suspended from elastic bands. Movement of the flexible barbell was less predictable than the traditional barbell. To control the unstable load, subjects had to contract their muscles in a more stable pattern, staying tighter throughout the movement.   
 
 
 
General News

Caffeine is the world’s most popular stimulant. It’s found in coffee, tea, soda and energy drinks. Everyone responds to caffeine a little differently, and the dose can make a big difference in the energizing effect. Consider the findings of a University of Georgia study published in the journal Physiology and Behavior.
 
Female college students who reported getting less than 6 ½ hours of sleep per night were put in a simulated office environment. Some got a placebo or a capsule containing 50 mg of caffeine. That’s about what a 12 ounce can of soda provides. Others walked up and down stairs at a normal pace for 10 minutes. Caffeine and placebo conditions weren’t all that different, but exercise energized subjects for a short period of time.