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2 5 - 0 3 - 2 0 0 5 University Of Glamorgan Research Reveals That Less Exercise Is More
University of Glamorgan / Prifysgol Morgannwg
Research compiled by the University of Glamorgan Health and Exercise Science Unit (School of Applied Sciences) has found that people can reduce the time they spend at the gym by up to two thirds while still achieving the same results. The study revealed that a similar improvement can be seen, in terms of muscle strength, by people who perform either one or three sets of upper body resistance training exercises. Supervised weight training, on male recreational weight lifters, targeting the upper body was conducted three times per week, for eight weeks, using one set or three sets of eight repetitions. While both training groups improved significantly in terms of muscular strength, no differences were observed between the one and three set group after the training intervention. Significant decreases of body fat were also seen for the one set group. The research points towards the conclusion that you can achieve the same results in a third of the time.
Author of the report Dr Julien Steven Baker said: “This study indicates that it is counter productive to spend hours at the gym and that a shorter work-out can achieve exactly the same results. Our research focused on upper body strength training but these results may also be true for other types of exercise. “Muscles can get tired and a maximum is reached, beyond that the sample group doing three sets weren’t achieving extra results. Lower volume training might also help lean–tissue growth because it limits muscle damage. “There is a growing trend now towards fitness classes of shorter duration which promise beneficial results and there is much research in the field to suggest that interval training (intense activity followed by a fast recovery period) and brief high intensity work outs (performing at 80 per cent of your maximum aerobic capacity) can achieve maximum results in a limited time. “This kind of research may see a change in the way we exercise and that it may be better to do a number of regular shorter workouts, which would fit in with the busy lives that many people lead”. The University of Glamorgan Health and Exercise Unit has ten academic staff who are exercise scientists. The group work with members in the community in addition to elite sports men and women. Expertise in functional exercise testing and prescription has enabled commercial relationships with several companies. Members of the Unit have undertaken consultancy with Cardiff RFC, Pontypridd RFC, two of the Welsh rugby’s premier division teams, British cycling and Cardiff Devils - the UK hockey league team. The major areas of focus in relation to research undertaken by the group presently include: impact of nutrition and exercise on chronic diseases such as CHD, type II diabetes and obesity; the relationship between endothelial function and hypertension; ESR detection of oxygen radicals and their physiological influences on diseases following hypoxia and high-intensity exercise; specific resistance training of the respiratory muscles associated with ventilation; physiological assessment of the elite athletes endocrinology and its influences on performance. Less exercise is 'just as good'
BBC NEWS
People may be able to exercise less with the same results Spending extra hours working out in the gym can be a waste of time according to new research. A University of Glamorgan study found the amount of time spent at the gym could be cut by up to two thirds with the same level of fitness achieved. The study involving male weightlifters found it was unproductive to spend large amounts of time training. The researchers said the results were good news for those who have little time to exercise. People still battling to the gym every night to stick to New Year resolutions could be wasting their time according to report author Dr Julien Steven Baker. The findings may apply to other forms of exercise He said: "This study indicates that it is counter-productive to spend hours at the gym and that a shorter work-out can achieve exactly the same results." The university's Health and Exercise Science Unit looked at male recreational weight lifters over eight weeks with some doing three times as much exercise as others. While both training groups improved their muscular strength and decreased body fat, there was no difference found between the men in each group, meaning the same results could be achieved in a third of the time. The researchers said the findings could apply to forms of exercise other than weightlifting. Dr Baker added: "It's quality over quantity. It means that it may be you can spend less time in the gym as long as the exercise you are doing is intense. "Many fitness classes are now shorter in duration and promise results in quicker times and there is much research in the field to suggest that... shorter high intensity work outs can achieve maximum results in shorter periods. "This kind of research may see a change in the way we exercise and that it may be better to do a number of regular express workouts, which would fit in with the busy lives that many people lead. "Anyone starting up should make sure they have a good exercise programme drawn up rather than just spending lots of time in the gym. "To someone starting to exercise, I would recommend they spend less time in the gym and when they are there to concentrate on technique." |
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[Definitie:] "An ergogenic aid is any substance or phenomenon that enhances performance."
(Wilmore and Costill) 
