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Traditionally, exercise physiologists have recommended one of three regimens to improve aerobic power: continuous exercise at a moderate to high intensity; long, slow (low-intensity) exercise; or interval training. However, a growing body of research suggests that high-intensity interval training (HIT) is a time-efficient way to induce many adaptations normally associated with traditional endurance training. Improvements in exercise performance—whether measured as cycling time to exhaustion...
The presence of increased concentrations of several specific muscle enzymes in blood after intense exercise suggests that some structural damage may occur in the muscle membranes. However, blood enzyme concentrations might increase and muscle fibers might be damaged frequently during daily exercise that produces no muscle soreness. We now are confident that muscle soreness results from injury or damage to the muscle itself, generally the muscle fiber and possibly the plasmalemma.
In a summary of hundreds of individual studies that monitored body composition changes with aerobic training, the expected changes from a typical one-year exercise training program (three times per week, 30-45 min per day, at 55-75% of V.O2max) would be as follows: –3.2 kg (–7.1 lb) total body mass, –5.2 kg (–11.5 lb) fat mass, and +2.0 kg (+4.4 lb) fat-free mass.44 Furthermore, relative body fat would decrease by nearly 6% (e.g., from 30% body fat to 24% body fat). Although most weight loss ...
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Anyone working with young athletes, particularly female athletes, should be educated about the triad, know how to recognize it, and have a plan of action involving professionals trained in dealing with the female athlete triad to help prevent it, treat it, and reduce its risks. This group of disorders has been termed the female athlete triad. This report concluded that female athlete triad disorders can decrease physical performance and cause morbidity (illness or disease) and mortality (...
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