Researchers have found an explanation for why high-intensity exercise in short intervals are so effective. - The cell must understand that it has a problem, say researchers.
High-intensity training in short intervals makes the muscles become more sustainable, and researchers at the Karolinska Institute can now explain why.
- What we have seen is that during exercise to start signaling that lets you break down calcium channels, it means that the amount of calcium increases in muscle cells. It is in turn a great way to launch any required changes to the muscle cells to become more sustainable, says Håkan Westerblad, one of the researchers behind the study.
To investigate what happens in the muscle cells allowed the researchers male athletes cycling as intensively as possible 30 sekunder. Then they had to rest for four minutes before it was time again. And so it went on, for up to six times.
Then the researchers took samples from the men thigh muscles, and it was shown that the cell's structure has changed.
- What we thought was weird is how three minutes of hard training can have a better effect than the ordinary, that you are out running for an hour or so. To train hard for three minutes have to then cause something inside the muscle cells as they recognize a long time afterwards and can adapt to, says Håkan Westerblad.
Fria radicals an important component
When calcium channels are broken down so leaches calcium out of the cell, and it causes the cell to start to produce different proteins, among other things, to the cell's "power plants" mitochondria.
Mitochondria produce energy and already know that changes that stimulates the formation of mitochondria increases muscle endurance.
- All training is of course out of the muscle adapts to a problem, but then it is understandable that it is a problem to begin with. And this is calcium leak problem, says Håkan Westerblad.
The reason that calcium channels are broken down is the amount of free radicals increases, which may explain why the intake of antioxidants may reduce the effect of endurance training.
- What we see is that it is hard training that provides a shower of free radicals that in turn destroy or break down the calcium channels, and it triggers the training effect. Taking away the free radicals using antioxidants becomes calcium channels are not affected and you get perhaps no training effect, says Håkan Westerblad.
But there are also risks of practicing too hard.
- Some calcium leak is good and may trigger exercise effects. Too much calcium leak causes the muscle cells somehow feel that "this fix, I do not," and then they close by themselves instead. Then there is the risk that the muscles become weaker, says Håkan Westerblad.
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The study published in the journal PNAS.
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