Wondering why your exercise regiment isn’t bringing the desired results? A recent study might have the answer why, and the solution that could help you lose weight, gain muscle and become healthier.
Researchers from Queen’s University in Kingston, Ontario, and the University of Ottawa tracked 21 healthy women and men as they completed two types of workouts during two separate training periods, with a gap in between that lasted several months.
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They published the results in the journal PLOS ONE, concluding that switching from one type of workout to another could provide results.
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Participants engaged in both endurance training and interval training, and researchers found that some responded better to one over the other. Endurance training involves long periods of repetitive action, as opposed to the burst and recover intensity training.
“What our study shows is that if you’re doing one type of exercise and you’re not getting the optimal result, you can switch to a different stimulus and that may help you,” says co-author Brendon Gurd, PhD, associate professor of muscle physiology at Queens University School of Kinesiology and Health Studies.
Endurance training consisted of riding a stationary bike for 30 minutes at a moderate level of exertion, and interval training consisted of 20-second sprints on the bike, with ten seconds of rest between each sprint.
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Participants’ heart rates, VO2 max, and other measures of cardiovascular health and fitness were tested.
“What our study shows is that if you’re doing one type of exercise and you’re not getting the optimal result, you can switch to a different stimulus and that may help you,” says co-author Brendon Gurd, PhD, associate professor of muscle physiology at Queens University School of Kinesiology and Health Studies.
Gurd suggests those on a workout regiment wishing to test its success should measure their heartrate after walking or running on a treadmill at a set pace and incline, and for a set amount of time. One should also clock how long it takes them to run a set distance.
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If after several weeks of performing those tests while doing your current regiment you see no drop in heartrate and are unable to run faster, that is a solid sign that it is time to switch it up and try something new.
While 21 people is admittedly a small sample size, hopefully more research can be done in this area. After all, all the exercise in the world means little if your body is not responding.
h/t Motto
JerseyMike
Free weights and interval training works best for me. Diet and plenty of rest is key.
Masc Pride
I think this is better info for gym regs who’ve plateaued. The real reason the average guy doesn’t see any results is because of lack of consistency. You have to actually go to the gym regularly to reap the aesthetic benefits.
Bob LaBlah
It is that time of year for the Muscle Mary’s to move into the gym and start getting ready for that last weekend in June (the Pride festivals across the world). To the wise I strongly encourage that you consider your genetics (as in the men on both sides of your family) and the fact that once you sign on the dotted line (gym memberships that you already know are over priced) you are financially liable for. Think before you leap.
Deepdow
@Masc Pride:
You being below average, I guess I’ll listen to you this time. No I won’t You’re an idiot and still wrong, dammit. Only loose nutted shitgi*bons go to the gym for aesthetics. When you think of Health (and you don’t – your mind – sorry) – it all comes into place.
ChrisK
@Masc Pride: That and actually working out while there. I see these guys come in and spend 90% of their time on their phones texting and watching videos. I think they thing just by being there it will somehow magically happen.
Deepdow
Hmm, should I have said tight-nutted?
One wonders
Deepdow
@ChrisK:
They are texting their girlfriends and wives that they will be home later. Then they text Masc Pride and say : ” discreet only fa*got”
Josh447
Over working a muscle group can also have a no gain effect. I have found working one muscle group once a week to the max, cancels out the plateau effect builds muscle with lots of recovery time. Lack of recovery time can kill progress. Lots of protien is also mandatory.
ChrisK
@Bob LaBlah: I think having a goal is great. You want to take your shirt off on a float or just walking down the street getting cruised.
Switching between low weight reps to higher rep weight in a kind of cardio switches muscle fibers btw. Not bad advice.
GayEGO
I also found that at 75, it takes longer to lose weight and I must be patient. The more important thing is for me to maintain my mobility, not how thin I could be as I have gained and lost 70-80 pounds 10 times over the years.
Deepdow
@GayEGO:
Strength training is important. Check out the Spartacus workout on youtube, but start slowly, and do what you can. It’s a really good workout
Bob LaBlah
@ChrisK: “I think having a goal is great.”
You are correct. My comment was aimed at those who don’t realize they are never going to be able to touch the sky as promised by the salesman in the gym wearing the tight fitting…..you know what I mean I’m sure. Girls, go home and think it over and check ALL available gyms in your area. Its not exactly THE gym to join but if you are looking for reasonable results (and price) try the local YMCA first.
Brian
This study has a very small sample size. Some bodies are more likely to bulk up than others. Genes determine the latter.
Deepdow
@Brian:
Ok.Great.
Brian did I see you on my 600lb. life? Good luck with the hand weights !!!!
Captain Obvious
I don’t think it’s true that there’s very much effort to it beyond being able to stay interested in extremely repetitive tasks. Most gym bunnies are practically brain dead and coast on their looks. Do you really think they’re doing more than slightly tweaking their workouts/diet based on staring at themselves in the mirror everyday?
There’s a reason most people aren’t interested in achieving fitness bodies. Repetitive tasks are extremely boring and anyone with an active mind would rather be doing something else.
The people who used to have these kinds of bodies did grunt work either by force or desperation because it’s enough to drive the average person nuts doing intense manual labor.
The bodies look great but hours lifting something up and down… meh. They also don’t tell you that you can get in decent shape just by eating right which is hard as fuck to do in America thanks to the crap in our food.
ChrisK
@Captain Obvious: Wow. Talk about stereotyping. That negativity says way more about you then them.
Frank
MY RULES FOR SEEING GAINS
1. DETERMINE what type of body you CAN achieve
2. CONSISTENCY…go to the gym for 45 minutes to 1 hour…PLAN AHEAD OF TIME, GET THERE AND FOCUS, SHUT UP WHILE YOU ARE AT THE GYM and GET THE FUCK OUT OF THERE. If someone wants to socialize with you get their name and number and do it elsewhere.
3. DIET: Whatever you choose make it a whole food approach (prepare your healthy meals at home as much as possible); resist tons of supplements/powders as you DO NOT know what is in them and REDUCE the alcohol consumption.
4. STOP SKIPPING CARDIO…your heart is a muscle that needs and deserves exercise I do 15-20 minutes of HIGH INTENSITY each time I am at gym.
5. REST (7-8 hours of sleep), RELAX (go on a walk ease your stress) and RECHARGE
Masc Pride
@ChrisK: Exactly. The guys that just walk around the track at about 2 MPH while glued to their phones aren’t going to see any changes. To each his own, but why even bother?