Studies: HIIT, Exercise Volume, Men v Women

Vol. 4

Get High With HIIT

The release of endorphins during exercise has been observed for some time. The relationship between type of exercise and the magnitude of endorphin release is becoming better understood. “…high-intensity interval training (HIIT) leads to endorphin release in the brain, which might alleviate the physical and emotional stress caused by the high-intensity exercise. A less demanding, traditional one-hour aerobic exercise does not cause similar endorphin release.” The study also found that HIIT causes the release of opioid peptides that control pain and emotions.

High or Low?

When doing strength training, one of the big differences in how a program is set up is the load, either high or low. A recent meta-analysis has found that “…strength were significantly greater in favor of high- versus low-load training.” The same analysis found little to no difference for the two parameters as far as hypertrophy.

Anything Men Can Do, Women Can Do…Longer

While there is no denying that men have a greater potential for strength and muscle size, a recent study has found that women have greater muscle endurance than men. “…women are considerably less exhausted after natural, dynamic muscle exercises than men of similar age and athletic ability.” The study had men and women do a simple exercise (flexing the foot against an array of sensors) as fast as they could, for 200 repetitions. The researchers found that while the men were faster and stronger in the beginning, they also tired out much more quickly.


Author: NFShealth

Certified personal trainer, grad student in nutrition. Obsessed about all things regarding nutrition and health.

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