Tuesday 130903

Workout

Clean Complex – Start at 65 lbs:
2-Clean DL
2-Hang Clean
2-Front Squats

Then

3x
400m Run/3:00 rest
300m Run/2:30 rest
200m Run/2:00 rest

From The Huffington Post

Exercise Intensity Matters More Than Duration In Keeping Weight Off: Study 

exercise intensity
Every little bit counts.

That’s the message of a new study in the American Journal of Health Promotion, which showed that even a few minutes of brisk physical activity can add up to protect against obesity.

“What we learned is that for preventing weight gain, the intensity of the activity matters more than duration,” study researcher Jessie X. Fan, a professor of family and consumer studies at the University of Utah, said in a statement. “This new understanding is important because fewer than 5 percent of American adults today achieve the recommended level of physical activity in a week according to the current physical activity guidelines. Knowing that even short bouts of ‘brisk’ activity can add up to a positive effect is an encouraging message for promoting better health.”

Currently, U.S. adults are recommended to get 150 minutes of moderate to vigorous exercise a week. Using an accelerometer to gauge what this means, this could also be interpreted as getting to 2,020 accelerator counts per minute. In other words, this is the level of vigorous exercise you’d accomplish rom walking at three miles per hour.

The study is based on data from the 2,202 women and 2,309 men ages 18 to 64 who were part of the National Health and Nutrition Examination Survey and who wore accelerometers from 2003 to 2006. Researchers found that the study participants fell into one of four categories of exercise intensity: higher-intensity long bouts, higher-intensity short bouts, lower-intensity long bouts and lower-intensity short bouts.

They found that even the people who engaged in the higher-intensity short bouts experienced benefits to their body mass index. For instance, for women, spending an extra minute of high-intensity exertion each day was linked with a .07 decrease in body mass index.

Plus, for every additional minute each day of high-intensity exertion, obesity odds decreased 5 percent for women and 2 percent for men.

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One comment on “Tuesday 130903

  1. Did the Hotshots 19 WOD on Monday 130902

    6 Rounds
    30 air squats
    19 Power Cleans @ 135lbs
    7 strict pull ups
    400m run

    46:41

    Tuesday 130903
    Deadlift 5 x 225, 5 x 255, 10 x 295 (amrap)
    Then,
    50-40-30-20-10 of Double Unders, Situps, and Pushups w/ 400m after each round.
    29:24

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