Hormonal
Low-volume constant-load high-intensity interval training (HIT) significantly improves insulin sensitivity and increases skeletal muscle oxidative capacity (mitochondrial content and GLUT4) in previously sedentary middle-aged adults.
If you are sedentary and middle-aged, you can significantly improve your metabolic health without spending hours at the gym. Perform 6 sessions of cycling over 2 weeks. Each session involves 10 minutes of total work (10 intervals of 1 minute each, with 1 minute rest). Cycle at a resistance that feels hard (about 80-95% of your max heart rate) but is not all-out. This short commitment yields similar metabolic benefits to long endurance workouts.
The major novel finding from the present investigation was that six sessions of constant-load HIT performed during 2 wk improved insulin sensitivity and increased markers of skeletal muscle mitochondrial content and glucose transport capacity in previously sedentary middle-aged adults.
Why this rating
Small sample size (n=7) and short duration (2 weeks), though statistically significant.
Source
Low-Volume Interval Training Improves Muscle Oxidative Capacity in Sedentary Adults
MELANIE S. HOOD et al. · Medicine & Science in Sports & Exercise · 2011
DOI 10.1249/mss.0b013e3182199834
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