Is the heart good, and is it better?

The physiological benefits of aerobic exercise (also known as endurance or aerobic exercise) include improvement in tidal volume (the amount of air used for lung exercise), blood volume, and stroke volume (the amount of blood per beat). It also increases the number of capillaries, as well as the number and size of mitochondria. All of these contribute to the body's ability to deliver oxygen to working muscles.

Recent research has shown that aerobic exercise (rather than strength training or interval training) can make rodent brains bigger.

Okay, forget the premise that the last part sounds like a 1950 sci-fi movie. Let's look at other research.

A long-term study tracked 1,583 middle-aged men and women. None of them had a personal history of dementia or heart disease for 20 years. Tests before and after 20 years apart showed that those who maintained their bodies had larger brains, while participants in poorer conditions lost gray matter.

Adherence to gray matter can prevent cognitive decline and reduce the risk of dementia. However, no specific type of exercise was explored in this study.

This is the perfect fuse for a long-standing intense debate about aerobic exercise and high-intensity interval training (HIIT).

HIIT fans are always stacked on the deck

Let me be clear: I have nothing at high intensity intervals. I often use them in my exercise and teaching.

However, when determined HIIT advocates compare the relative advantages of HIIT with standard cardiac exercise, something interesting happens.

They tend to cheat.

In the hands of die-hard HIIT enthusiasts, the word "heart" has become synonymous with the lowest intensity la foot exercise. There is no doubt that the benefits (if any) of this la foot exercise will be far less than the benefits of HIIT.

No one challenges the standard. So let us challenge them with some simple facts.

You can work hard and long

Strict training must be short intervals (for example, 20 to 60 seconds) is not correct. If you have carried out enough aerobic exercise to achieve the benefits of aerobic exercise, you can maintain a high level of work for a long time.

For example, elite marathon runners run 26.2 miles faster than 5 minute miles. Most people will find it difficult, if not impossible, to run a 5-minute journey. The pace is fast. It takes hours for elite marathon runners.

As the famous marathon runner, trainer, and author of several books and articles Matt Fitzgerald said, "Trained endurance athletes do not have to slow down because they will increase their own Work hard. We are not folks reading magazines on the elliptical."

Some evolutionary changes include standing upright to make breathing deeper and limiting the retention of solar heat; the ability to release body heat through sweat, rather than panting like other mammals until they have to rest or die from high fever; and once chased The animals are exhausted and have the ability to accelerate.

Human "sustained hunting" is the main performance of endurance, plus some sprints. Humans have evolved to run under conditions unmatched by other animals, which is easier for us.