Thursday 140109

Warm-up
4x
300m Row with 1 minute rest

Strength
Clean and Jerk
80% of your 1 RM x2 x5

MetCon
20:00 of:
Odd – 5 Body Row (Feet on a bench)
Even – 10 Wall Ball Shots

From The New York Times

For Fitness, Intensity Matters

Andrew Rich/Getty Images

This year, exercise science expanded and fine-tuned our understanding of how physical activity affects our brainsjoints,hearts, and even genes, beginning before birth and continuing throughout our lifespans, which can be lengthened, it seems, by exercise, especially if we pick up the pace.

This year’s fitness news, as a look back through 2013’s Phys Ed columns shows, was variously enlightening, validating (if, like me, you never bothered cooling down after a workout anyway), and practical (D.I.Y. concussion testing, anyone?). It was also occasionally deflating, at least if you hoped that barefoot running invariably would reduce the risk of injury, gentle exercise would quash your appetite, or training for a marathon would automatically exempt you from being a couch potato.

But the lesson that seemed to emerge most persistently from the fitness-related studies published this year was that intensity matters, especially if you wish to complete your workout quickly. The most popular column that I wrote this year, by a wide margin, detailed “The Scientific 7-Minute Workout,” a concept that appealed, I have no doubt, because the time commitment was so slight. But the vigor required was considerable; to gain health benefits from those seven minutes, you needed to maintain a thumping heart rate and spray sweat droplets around the room.

Almost halving the time spent exercising was also effective, a later and likewise popular column showed. In that study, out-of-shape volunteers who ran on a treadmill for a mere four minutes three times a week for 10 weeks raised their maximal oxygen uptake, or endurance capacity, by about 10 percent and significantly improved their blood sugar control and blood pressure profiles.

The results undercut a common excuse for skipping workouts. “One of the main reasons people give” for not exercising is that they don’t have time, said Arnt Erik Tjonna, a postdoctoral fellow at the Norwegian University of Science and Technology, who led the study.

But they emphasize, too, the potency of hard effort. The volunteers Read more Thursday 140109