[Written by Peter Nielsen].
Expanding the variety while focusing on the quality of your fitness regimen is more important than adding on extra hours in the gym according to new research recently published in the The Journal of Applied Physiology. The study was authored by Paul J. Arciero DPE, the director of the Human Nutrition and Metabolism Laboratory at Skidmore College.
The sixteen-week study included fifty-seven participants, 36 women and 21 men, between the ages of 35 and 57 years old. The participants were obese or overweight and exercised less than 60 minutes each week. Participants were then randomly separated into three groups. One group was sedentary throughout the study, one group did intense resistance training four times per week, while the third group’s training sessions included resistance, interval sprints, stretching, and endurance exercises. All included the same amount of whey protein in their nutrition regimens.
At the end of the study all participants demonstrated a decrease in body fat, which is attributed to the addition of the whey protein to their diets. However, the group that followed the varied, multidimensional regimen had significantly more health improvements than the other two groups — the largest reduction in body weight, total fat and abdominal fat mass, smaller waist circumference, healthier blood glucose levels, and the largest increase in lean body mass.
This study indicates why you round out your fitness routine with:
• Resistance exercise or strength training to increase the strength and mass of muscles, bone strength and metabolism.
• Sprint interval workouts help build endurance, increase your anaerobic threshold and burn more calories and fat both during and after your workout.
• Stretching exercises increase flexibility and improve the range of motion of joints.
• Endurance, or aerobic, exercise increases your breathing and heart rate, keeping your heart, lungs, and circulatory system healthy while improving overall fitness.
A well-rounded exercise regimen can help you maintain interest in your fitness program while preventing injuries that can occur from overuse of the same muscles. Combine the four basic types of exercise in your fitness regimen; you’ll notice the difference … and feel it!
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