Taxes all your energy systems - while every physical activity is a combination of all your energy systems - the ratios change depending on intensity. Steady state activity primarily taxes your aerobic or oxidative system. This is the system you're using when you're lazing around, Ultra Omega Burn scratching your back, walking in circles, staring at the wall. Please tell me if you need improvement at doing any of these things. If so, then monotonous treadmill running is your exercise of choice! At the opposite end of the spectrum, SIT taxes all your energy systems like a rabid dog on steroids, specifically your anaerobic pathways (ATP and glycolytic metabolism). And literally, all you need is a total of 3 minutes of work to reap the benefits. Well son of a B! 3 minutes sounds a hell of a lot better than 45 minutes to me. Type II fast twitch fibers - Fast twitch fibers are built for speed, power, force, explosiveness! Sounds fun right? Training these suckers is a must for both your everyday John Doe and the most elite athletes alike.
High intensity interval training like SIT primarily targets fast twitch fibers - unless you're an athlete, competitor, or know your way around the weight room you're probably not training these fibers effectively - which are most conducive to muscle growth - so get on it if you want to be a lean mean sexy machine. Hormonal response (protein synthesis, adaptation, inefficiency, physiological) - for your body to adapt you need a stimulus that causes adaption. I'm sorry, but monotonous cardio just isn't strenuous enough to force your body to adapt the way you want it to. Sure, you'll increase your aerobic capacity, capillary density, lactic tolerance etc... This is all great, but SIT will do all of this plus a helluva lot more. HIIT literally forces your body to say, "WTF!" It goes into freak out mode and NEEDS to adapt, it has no other choice - it's science man, survival of the fittest or something like that.
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