2 Interesting Pieces of Research This Week

I ran across both of these articles in posts from people on Facebook.   Every once in awhile, Facebook gives you a gem.

First is an article on comparing VO2 Max Improvements with 4×4 min exercise at 90% Max Heart Rate with 3 min rest intervals between to just a single bout of 4 min exercise at 90% of your Max Heart Rate.  The study found there were similar results.  This all makes sense if you think of high intensity vs. moderate intensity vs. low intensity exercise.  Logically, you shouldn’t need to spend much time at high intensity to get positive results.  The research article is discussed in the New York Times (http://well.blogs.nytimes.com/2013/06/19/the-4-minute-workout/?_r=0)

Next is a study on foam rolling.  In this article, the subjects performed heavy back squats and then either foam rolled after or didn’t.  The group that foam rolled has less Delayed Onset Muscle Soreness.  Unfortunately, the foam roll group had to foam roll for 20 min, I wonder if similar results might be attained with a more reasonable dosage.  The article is here: http://europepmc.org/abstract/MED/24343353/reload=0;jsessionid=n8EfmfLH2QKYYVEqh5eI.4

I like these articles, because they support my idea that exercise that is healthy for your heart can be done efficiently as long as you work hard and I will continue to prescribe and use foam rolling for recovery purposes.