50 minute training

  • Posted by a hidden member.
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    Jun 12, 2009 2:30 PM GMT
    a question for the sports science people. Who did the research that has the conclusion that 50 mins is about the max profitable period of exercise before the body releases hormones that do something. Is it on the web anywhere?

    hehe... I want to know what it really says, as you can tell ;)


    thanks
  • joeisme

    Posts: 34

    Jun 12, 2009 7:13 PM GMT
    I've never heard of this, but I'm intrigued.

    Does this include time to warm up, stretch and cool down? My workout breakdown (when active..) is as follows:

    - 5 minutes cardio
    - 10 minutes static stretching
    - 20 - 30 minutes lifting weights
    - 5 - 10 minutes cooling down.

    Totalling 40 - 55 minutes..so maybe 45 minutes for me.

    Either nearly optimum or barely near the mark... icon_confused.gif
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    Jun 12, 2009 7:47 PM GMT
    When someone exercises aerobically for approximately 45 minutes, muscle glycogen (carbohydrate stores for energy) is depleted. When glycogen is depleted, one of the mechanisms the body uses to restore body carbohydrate is to increase cortisol levels. Cortisol as opposed to testosterone is a catabolic hormone. Cortisol restores carbohydrate by breaking muscle down for energy. When you strength train, cortisol is released, and far more so than compared to aerobic exercise.
    There are two ways to prevent the increase in cortisol. The first is to consume carbohydrate with exercise so the glycogen stores aren't depleted as readily. The second way would be, not to exercise more than 45 minutes.

    http://www.unm.edu/~lkravitz/Article%20folder/cortisol.html
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    Jun 12, 2009 8:27 PM GMT
    MrJoeyP saidI've never heard of this, but I'm intrigued.

    Does this include time to warm up, stretch and cool down? My workout breakdown (when active..) is as follows:

    - 5 minutes cardio
    - 10 minutes static stretching
    - 20 - 30 minutes lifting weights
    - 5 - 10 minutes cooling down.

    Totalling 40 - 55 minutes..so maybe 45 minutes for me.

    Either nearly optimum or barely near the mark... icon_confused.gif


    Random side note, but it is generally recommended that you stretch AFTER your work out as doing it before *can* destabilize the joints.
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    Jun 12, 2009 9:18 PM GMT
    Lostboy said


    Random side note, but it is generally recommended that you stretch AFTER your work out as doing it before *can* destabilize the joints.


    Research from the University of Nevada has shown that static stretching prior to exercise weakens muscle.

    http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?_r=1

    http://science.slashdot.org/article.pl?sid=08/11/07/1421242
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    Jun 13, 2009 1:01 AM GMT
    LOL

    I always remember the "cash value" (don´t do more than 50 mins without a sports drink, don´t stretch before exercise) but get the why big confused. And then people don´t believe what I say because I can´t remember the details

    icon_redface.gif

    icon_lol.gif

    BTW that article is horribly written. Is that standard in the literature? I´ve read stuff from many academic specializations, but that just about took the biscuit (apart from my Dad´s PhD thesis in organic chemistry which may not actually have been written in English).
  • coolarmydude

    Posts: 9190

    Jun 13, 2009 1:05 AM GMT
    ARMY requires stretching before and after organized fitness training.

    For warm-ups, we do 1-2 minutes of jogging in place followed by about 3-5 minutes of stretching. We exercise for about 45 minutes and then do cool down stretches for 5-7 minutes.
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    Jun 13, 2009 11:39 AM GMT
    Lostboy said
    BTW that article is horribly written. Is that standard in the literature? I´ve read stuff from many academic specializations, but that just about took the biscuit (apart from my Dad´s PhD thesis in organic chemistry which may not actually have been written in English).


    The article is not from the scientific or academic literature. The article was from a professional journal for the fitness industry "IDEA Fitness Journal"
    I did find an academic article about glycogen and hormones but couldn't understand it icon_lol.gif

    The author Dr Kravitz is the director of the exercise science program at the University of New Mexico. Though you don't care for his writing style, you may find some of the articles interesting. Most of the articles were published in IDEA Fitness Journal or IDEA Personal Trainer
    http://www.unm.edu/~lkravitz/Pages/articles.html
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    Jun 13, 2009 12:54 PM GMT
    This is fascinating. I can't complete any workout in 45 minutes. I'm following the workouts from a Men's Health book, and they take about one and a half hours. Maybe I should take fruit juice to the gym with me.