Effective training already succeeds with little time expenditure
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Bar ohne Namen
Entschlossen verweigert sich Savage, der Bar einen Namen zu geben. Stattdessen sind drei klassische Design-Symbole das Logo der Trinkstätte in Dalston: ein gelbes Quadrat, ein rotes Viereck, ein blauer Kreis. Am meisten wurmt den sympathischen Franzosen dabei, dass es kein Gelbes-Dreieck-Emoji gibt. Das erschwert auf komische Weise die Kommunikation. Der Instagram Account lautet: a_bar_with_shapes-for_a_name und anderenorts tauchen die Begriffe ‘Savage Bar’ oder eben ‚Bauhaus Bar‘ auf.
Für den BCB bringt Savage nun sein Barkonzept mit und mixt für uns mit Unterstützung von Russian Standard Vodka an der perfekten Bar dazu.
Too little time - that is the most common answer to the question of why people do not exercise. However, current studies show that considerable training success can be achieved with little effort.
Strength training is healthy because it increases muscle activity and muscle mass. This makes many everyday activities easier, prevents back pain, reduces the risk of injury and has a positive effect on the cardiovascular system. Endurance training improves mental health, enhances quality of life and boosts the cardiovascular system. It therefore makes sense to train strength and endurance regularly. Nevertheless, many people prefer to spend their free time on the sofa rather than in the gym or on the sports field. Lack of time as well as work and family commitments are the reasons most people give for their lack of exercise. However, studies show that despite a busy schedule, training success can be achieved with less effort.
Strength training: Volume is crucial
When it comes to strength training, the volume and frequency of the workout are crucial. The American College of Sports Medicine recommends going to the gym two to three times a week and increasing the frequency to four to five times a week as your performance level increases. If you don't have much time, you may be put off by such guidelines. Going to the gym several times a week seems like a lot of effort that is hard to fit into an already busy schedule. However, a lot can be achieved with less intensive training. Studies have shown that even one session a week has positive effects on fitness and health.
The scientists researched how often a muscle needs to be trained per week to achieve a growth effect. They found that a higher training frequency in combination with an increased volume also achieved greater effects. With the same volume, there was hardly any difference between the groups that trained once a week and those that went to the gym at least three times a week. Conclusion: If the training volume is given, the athletes can decide on the frequency themselves. Even with one session per week, measurable strength gains can be achieved in untrained and older adults. Another study examined the minimum volume necessary for a training effect and came to the conclusion that four sets per muscle group and week are necessary. This volume can be completed either in one longer session or in several shorter sessions. This means more flexibility even with a limited time budget.
Endurance training: time-efficient with HIIT
The World Health Organization recommends 150 to 300 minutes of moderate-intensity or 75 to 150 minutes of intensive endurance training per week for measurable health effects. Alternatively, a combination of both is also possible. New studies show that even lower weekly training volumes have a positive effect on the body. High-intensity interval training (HIIT) in particular seems to be a special time-saving option, because it shows similar effects to much longer training with the endurance methods and is also suitable for beginners.
The scientists were also able to prove this time-efficient health effect on the cardiovascular system for overweight people. In their study, they compared the extensive endurance method with a weekly training volume of 200 to 300 minutes with a high-intensity training of four to seven sprint intervals, which the test persons completed three times a week. Both types of training produced equal increases in capillarisation, insulin sensitivity and aerobic capacity. Another group of researchers also observed the positive effects of HIIT training in older, lifelong inactive people. Even high-intensity interval training with four to six intervals every five days improved health-related quality of life, training motivation and aerobic capacity. The HIIT method is therefore also a suitable way for older people with a lack of training experience to positively influence their health and resilience with little time expenditure.
Conclusion
Time constraints often prevent people from taking up exercise in the first place. However, current studies show that little effort is needed for both strength and endurance training effects. Trainers should therefore respond to busy schedules with individualized time-efficient plans to motivate less active people to start exercising.
This article first appeared in fitness Management.
Author
Katrin Bohr, M. A. Prevention and Health Management, is a research assistant, tutor, lecturer and author at the German University of Prevention and Health Management (DHfPG) and a speaker for the BSA Academy in the Department of Exercise and Movement Sciences.
