Muscle & Fitness Australia — November 2017

NOVEMBER 2017 / MUSCLE & FITNESS 87

TRA INING FLEX

5 %

MATURE

MUSCLE

Though older

adults need

more weekly

workouts to keep

their muscle

mass, a recently

published study

inMedicine

&Sciencein

Sports &

Exercisefound

that older people

can maintain

muscle mass and

keep muscles

toned. They

just need to lift

harder and more

consistently

than young’uns.

OVERLEARN TO TRULY

MASTER A SKILL

A new study published in Nature Neuroscience showed that if you buckle

down and keep trying to learn a new skill — which the study authors call

“overlearning” — even after you feel as if you’ve mastered it, you can

reinforce the learning completely and quickly. They say this technique

is transferrable to other kinds of learning that involve motor skills, such

as lifting weights and playing sports.

AMOUNT SWISHING WITH (AND

THEN SPITTING OUT) SUGAR

WATER CAN INCREASE YOUR

ENDURANCE BY, ACCORDING

TO RESEARCHERS AT THE

UNIVERSITY OF GEORGIA, US.

GET FITTER WITH PRISE

Researchers from Skidmore

College devised a diet and

exercise plan dubbed PRISE

(protein-pacing, resistance

exercise, interval sprints,

stretching, and endurance

exercise) for a new study

and found that it boosted

the fitness of already

physically fit people. Plus,

it dropped total body fat

mass and abdominal fat,

increased lean body mass,

and took metabolic and

heart health to peak levels.

RUN THE STAIRS

Exercise scientists at

McMaster University

in Canada recently put

stairs to the test in a new

study. The first phase had

subjects go all out on a

StairMaster for three

sessions of 20 seconds

each. In the second, they

ran either one or two

flights of stairs in the

same manner, but for

three 60-second periods.

Both protocols increased

peak oxygen uptake —

12% in the first and 7% in

the second — indicating

that brief and intense

stairclimbing can improve

cardiovascular fitness

in only a 30-minute time

commitment each week.

HIIT FOR LONGER LIFE
A study in Cell Press found
that high-intensity interval
training can make your cells
produce more proteins for
mitochondria, which produce
energy, and ribosomes,
PAVEL YTHJALL; KEVIN HORTONwhich build proteins.