Die schnellen Resultate, die mit High Intensity Interval Training einhergehen, werden nicht im Sitzen erreicht. Oder etwa doch?
Die schnellen Resultate, die mit High Intensity Interval Training einhergehen, werden nicht im Sitzen erreicht. Oder etwa doch?
Effektive Alternative mit geringem Impact
Um mit High Intensity Interval Training schnelle und gute Ergebnisse zu erzielen, ist eine Kombination aus Burpees, Lunges und Squats nicht mehr die einzige Möglichkeit. Eine Studie von Professor Jinger Gottschall von der Penn State University hat gezeigt, dass High Intensity Interval Cycling die kardiovaskuläre und metabolische Fitness sprunghaft verbessern kann (1). Gute Neuigkeiten: es gibt also zum traditionellen High Intensity interval Training eine effektive Alternative mit geringer Belastung.
Vergleichsstudie
In einer 6-wöchigen Studie nahmen 36 fitte Erwachsene mindestens 3-mal pro Woche an einer 60-minütigen kardiovaskulären Trainingssession teil. Die Hälfte der Teilnehmer führte anstelle einer einzigen 60-minütigen Kardio-Trainingssession zwei Les Mills SPRINT Indoor Cycling Sessions von hoher Intensität durch.
Zu Beginn der Studie sowie nach 6 Wochen wurde Folgendes gemessen:
– Blutdruck
– Spitze des Sauerstoffverbrauchs
– nüchternes Blutprofil
– Körperzusammensetzung
– Beinkraft
Die Ergebnisse waren erstaunlich! Bryce Hastings (Head Research Les Mills): „Beide Gruppen wiesen auf ziemlich allen Ebenen eine bessere körperliche Fitness auf, aber die Gruppe, die den Les Mills SPRINT Trainings folgte, erzielte wirklich großartige Ergebnisse, wie etwa eine verringerte Fettmasse, einen niedrigeren Blutdruck, niedrigeres Gesamtcholesterin und eine geringere Konzentration von Triglyceriden. Außerdem nahmen die kardiovaskuläre Fitness, die fettfreie Masse, die Glykosetoleranz und die Kraft zu.“
Bryce: „Die Effektivität von Les Mills SPRINT hat seinen Ursprung in der Struktur des High Intensity Interval Trainings (HIIT), bei dem Intensitätsspitzen von über 85% der maximalen Pulsrate mit Erholungsphasen abgewechselt werden. Hierbei handelt es sich um die wissenschaftlich erwiesene HIIT-Formel, die es ermöglicht, jedes Mal in den maximalen Trainingsbereich zu gelangen.“
Geringere Belastung, gleiches Resultat
„Wir wissen schon lange, dass Sport mit hoher Intensität innerhalb eines relativ kurzen Zeitraums einen deutlichen Unterschied für Gesundheit und Kondition machen kann. Da man für diese Trainingsformen jedoch oft Gewichte benötigt, ist es weniger geeignet für Menschen mit Schmerzen in den Füßen, den Knien und im unteren Rücken,“ sagt der Studienleiter und Associate Professor Jinger Gottschall.
Diese neuen Studienergebnisse zeigen, dass Interval Cycling mit einer geringeren Belastung vergleichbare Ergebnisse bieten kann wie HITT mit Gewichten. „Bei Les Mills SPRINT gibt es weniger Impact als bei HIIT-Programmen mit Gewichten, es ist also besser für Menschen mit orthopädischen Einschränkungen geeignet“, so Gottschall.
SPRINT ermöglicht es jedem, seine körperlichen und geistigen Grenzen in einer sicheren Umgebung zu erweitern. Das Workout besteht aus Intensitätsspitzen mit möglichst intensivem Training, gefolgt von Ruheperioden, in denen man sich auf die nächste Anstrengungsphase vorbereiten kann.
„Es gibt dabei keine komplexe Technik, die man beherrschen muss, und man hat Kontrolle über den eigenen Widerstand”, sagt Bryce. „Man wird befähigt, den eigenen Körper sicher durch die Intervalle mit hoher Intensität zu pushen und das eigene Fitnessniveau schnell zu erhöhen.”
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