Alternating periods of high and low intensity during your training is better if you are a woman.
When it comes to running, performing a routine with intensity intervals is more beneficial in women than in men, indicated a study carried out by the State University of Bowling Green, in Ohio.
Alternate intensity and rest
Interval training refers to discontinuous exercise in which periods of high and low intensity activity alternate, as well as rest periods. Because it improves speed and cardiovascular fitness, this type of routine is used by high-performance athletes, especially in cycling, running and rowing.
In this study, conducted by physicians from the University of South Carolina and the University of North Alabama, eight men and an equal number of women, ages 19 to 30, performed high-intensity interval training at self-paced paces and using different recovery periods.
Maximum oxygen consumption and heart rate were measured in the different phases. The results revealed a significant effect of gender on both measures: In all tests, men chose a faster pace, but women exercised at a higher percentage of their heart rate and showed a higher percentage of maximal oxygen uptake .
It works better for them
The data from this experiment showed that there are significant differences in the way men and women self-regulate their exercises. Men and women tend to exercise at the same perceived limit level and feel recovered equally between intervals but, when in the running phase, women tend to exercise more than men from a cardiovascular standpoint.
There have been studies on interval training before, but they focused only on highly trained men, ignoring other population groups that routinely use this technique.
Be that as it may, regardless of the gender differences found in the research, doctors recommend the basics: “Those who do high-intensity interval training should pay attention, trust their body, and pay attention to their body,” said Matt Laurent. , co-author of the study.
Related note: 7 fun ways to exercise, here.
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