Hacking of exercise

The body's response to endurance exercise involves changes in every element of the pathway that control supply and utilization of oxygen to produce energy from the brain, heart, lungs, blood vessels, and all the way to your muscles. 

Selye's general adaptation syndrome also applies to strength training. 

One key substance in muscle is protein, and at any moment two opposing protein related process that are happening in the muscle, new proteins are being synthesized, and at the same time different proteins are being broken down. 

"Muscle atrophy happens when the rate of protein breakdown is greater than the rate of protein synthesis.

Whereas hypertrophy is the opposite process, and protein synthesis is greater than protein breakdown.

To increase the strength or size of your muscles, you need to boost the rate at which protein synthesis proceeds to a greater degree than protein breakdown for as long as possible.

The way you do that is by stressing the muscle to stimulate the strengthening or hypertrophy of the muscle tissue."

আপনি যেভাবে করেন তা হ'ল পেশী টিস্যুকে শক্তিশালীকরণ বা হাইপারট্রাফি উত্সাহিত করার জন্য পেশীকে চাপ দেওয়া।
The muscle needs to experience a load that is heavy enough to fatigue the muscle.
Some experiments suggest that one way to stimulate protein synthesis is to subject the muscle to a load that is greater than 60 percent of the single repetition maximum.


The effort demanding during high intensity interval exercise requires both types of muscle fibers, type one and the larger type two fibers.

 Sprinting is hard work and it takes all of the muscle fibers to do it.

Muscle fiber generally is grouped into two broad categories: Smaller type one fibers, also called slow twitch fibers, usually, comprise about half of the overall muscle tissue. These tend to be recruited for relatively easy movements that  don't require a lot of force. 
These fibers are also the ones used mainly during moderate-intensity endurance exercise. Type two muscle fibers, also known as fast-twitch fibers, tend to be recruited for fast powerful movements that require a lot of force. 
The effort demanding during high intensity interval exercise requires both types of muscle fibers, type one and the larger type two fibers.

Sprinting is hard work and it takes all of the muscle fibers to do it. 

Exercise hard enough, you deplete your energy stores fast enough, and you can get remarkable benefits, 50 times as much benefit as some as long slow steady exercise in some cases.

High-intensity interval training or endurance exercise? It's a choice that many people are faced with when deciding on the best workout program for their age, fitness level, and fitness goals.

High-intensity interval training (HIIT) is certainly one of the most effective ways to increase fitness, lose weight, and improve overall sports performance. It's all about packing in a lot of effort over a shorter period for time for optimal benefit.

While the benefits of HIIT are inarguable, it's important to remember that endurance—referred to as steady-state cardio training—is equally important. While endurance training takes more time, it offers just as much in the way of health benefits with fewer risks.


while interval training may not burn as many calories during the workout, the afterburn effect is such that the two types of workouts burn similar amounts of calories through the course of the day.