Mixed
Low-volume high-intensity interval training (HIT) using constant-load intervals significantly increases skeletal muscle mitochondrial capacity and improves exercise performance in healthy adults.
Perform 6-8 minutes of actual work per session, three times a week. Cycle at a high but sustainable effort (around 100% of your max power from a fitness test) for 60 seconds, followed by 75 seconds of slow pedaling. Repeat this 8 to 12 times per session. This short, structured approach significantly boosts your muscle's energy production and endurance without requiring extreme exhaustion.
This study demonstrates that a practical model of low volume HIT is a potent stimulus for increasing skeletal muscle mitochondrial capacity and improving exercise performance.
Why this rating
Randomized controlled trial design with objective molecular and performance measures, though small sample size (n=7).
Source
A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms
Jonathan P. Little et al. · The Journal of Physiology · 2010
DOI 10.1113/jphysiol.2009.181743
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