Explosive Cardio Increases Satellite Cells - By: Eddie

In today's fast -paced society, men are working longer hours - which means less time spent at the gym. Don't worry...this may be a good thing, according to new research on high intensity exercise sprinting. You have to get in and out of the gym faster - so work harder, not longer!

A lot of guys say they train with high intensity exercise, yet these are the same guys reading the newspaper between sets, talking to the women in spandex at the water fountain and sitting on the cycles - taking up valuable exercise equipment. High intensity exercise is characterized by relatively brief, intermittent periods of muscle contraction, often performed with 'all-out' effort - or at an intensity close to it - that elicits a maximal effort. We are talking about sprinting at an intensity that causes you to 'see stars!' Depending on the intensity, a single effort may last from a few seconds to up to a few minutes, with multiple efforts separated by up to a few minutes of rest or low intensity exercise for recovery.

Does High-Intensity Sprinting Increase Leg Size?

Have you ever checked out the leg development of professional athletes? The have legs like tree trunks, and yet they spend most of their time on the field, not as much in the gym. High intensity sprinting can also increase muscular hypertrophy, or muscle size.

It was reported that 14 weeks of high intensity interval training in limited time at 65-95 percent of VO2 peak, increases the number of satelitte cells in the vastus lateralis muscle in men aged 70-80 - while hypertrophy was simultaneously observed in type IIA fibers. It has also been found that after six weeks of treadmill running, there was a 2.5-fold increase in the number of satellite cells (fuse with muscle fibers to increase muscle size) in rat muscle, with an increasing exercise intensity regimen. It seems that by increasing exercise intensity, there is a rapid increase in satellite cells in muscle.

A previous study in humans showed that the amplitude of the increase in satellite cell number following high intensity interval training is within the same range as that reported in response to strength training. This means you can get increases in leg size by cranking up the intensity with high intensity interval training along with strength training.

Train harder, not longer! High intensity interval exercise, like stength or resistance training, is characterized by brief intermittent bouts of relatively intense muscle contraction. However, interval contributed induces changes in muscle mitochondria that resemble those elicited after traditional endurance training.

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About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week.

Article Directory Source: http://www.articlerich.com/profile/Eddie/93935

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