High intensity interval training Vs Cholesterol?

THE EFFECT OF A HIGH-INTENSITY INTERVAL
TRAINING PROGRAM ON HIGH-DENSITY
LIPOPROTEIN CHOLESTEROL IN YOUNG MEN

Journal of Strength and Conditioning Research
2009 National Strength and Conditioning Association
VOLUME 23 NUMBER 2 MARCH 2009

ABSTRACT
Musa, DI, Adeniran, SA, Dikko, AU, and Sayers, SP. The effect
of a high-intensity interval training program on high-density
lipoprotein cholesterol in young men. J Strength Cond Res
23(2): 587–592, 2009—This study examined the impact of an
8-week program of high-intensity interval training on highdensity
lipoprotein cholesterol (HDL-C), total cholesterol (TC),
and the atherogenic index (TC/HDL-C) in 36 untrained men
ages 21–36 years. Participants were randomly assigned to an
interval training group (n = 20) or a control group (n = 16).
Participants in the experimental group performed 3.2 km of
interval running (1:1 work:rest ratio) 3 times a week for 8 weeks
at an intensity of 90% of maximal heart rate (~423 kcal per
session). Results indicated significant pre- to posttraining
changes in HDL-C (1.1 vs. 1.3 mmol
L21, p , 0.0001) and TC/
HDL-C (3.8 vs. 3.1, p , 0.0001) but no significant changes in
TC (3.9 vs. 3.8 mmol
L21, p . 0.05) with interval training. It was
concluded that an 8-week program of high-intensity interval
training is effective in eliciting favorable changes in HDL-C and
TC/HDL-C but not TC in young adult men with normal TC
levels. Our findings support the recommendations of highintensity
interval training as an alternative mode of exercise to
improve blood lipid profiles for individuals with acceptable
physical fitness levels.

Leg strength/ power training Vs Running?

Hey everyone,

I hope you are still enjoying your 3 day holiday. Well, this post goes back to the basics. I just wanted to clarify some misconceptions about running Vs leg strength/ power. The question is Do I need to strengthen my legs if I'm running or if I'm doing any sports related to running such as soccer, tae-kwo do or endurance/ short distance running? THE ANSWER IS YEEEEEES.


You have to aknowledge that and do not be one of those lazy people that think that leg training is not important. Another issue is that the majority of these kind of people want to give more emphasis on upper body strength. If thats the case, you really need to think before you act. The leg muscles specifically work aerobically in running or any kind or sports related to running. without any resistance to make those muslces work hard enough. Thats why you need the strength/ power component...to give those working muscle to fire under tension, yet become more strong. You can test yourself simply by performing 2 sets of 15 repetitions of a lunge exercise. If you never resistance train before you will realize that your legs are not as strong as thought they were and probably your legs will get really sore the next day.


In addtition, Leg strength /power is one piece of the puzzle and focusing only on this single aspect is not the answer. There are other key elements that are important depending of what kind of sport you are involved in such as movement screening, core training, agility, cardiovascular training etc. Make sure you train those legs aaaaaaayyt, your performance levels will definetly increase. I'm out...