Occasional Exercise

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Newswise — Regular exercise is an important aspect of a healthy lifestyle and for the prevention of coronary heart disease, Type II diabetes and obesity. Classic recommendations for endurance exercise have been 20 to 60 minutes of continuous exercise at a vigorous intensity. New research from the University of Missouri-Columbia suggests intermittent exercise is more effective at lowering artery-blocking fat in the bloodstream than continuous exercise when exercising just 30 minutes.

“Intermittent fasting” or “time-restricted eating” means eating all of your daily calories within a specified window. Michael Easter Michael Easter is a health and fitness writer and a. Fed up with occasional leakage when you sneeze, laugh or exercise? There’s a better way. AZO Bladder Control is a safe, drug-free supplement formulated to support bladder muscles to help reduce the urge to go and support bladder control.

MU researchers conducted the study to examine the effects of continuous versus intermittent exercise on triglyceride, a type of fat, levels in the bloodstream after subjects ate high-fat meals. The results show that people who engage in 30 minutes of exercise can achieve lower triglyceride levels after a high fat meal if they engage in short, separated bouts of exercise rather than one continuous bout. The research team included professor of nutritional sciences Tom Thomas, post-doctorate fellow Thomas Altena, assistant professor of nutritional sciences Stephen Ball, and graduate student Jody Michaelson, all in the College of Human Environmental Sciences. Altena, who is now an assistant professor at Southwest Missouri State University, supervised the study.

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'Most Americans who exercise are exercising around 30 minutes a day,' Thomas said. 'Based on the results of the research, the intermittent approach would probably be best for most Americans at lowering fat in the bloodstream.'

The researchers examined triglyceride levels following meals in inactive subjects. All subjects performed three different protocols on different days. On the control day, subjects ate a high-fat meal only. On a second visit, the subjects ate a high-fat meal following a session of continuous exercise. On another visit, the subjects ate a high-fat meal following a session of intermittent exercise in which the subjects exercised in 10-minute bouts separated by 20-minute rest periods.

Results indicated that peak triglyceride levels in the subjects who engaged in intermittent exercise before eating a high-fat meal were reduced by 27 percent. Those who engaged in continuous exercise reduced their triglyceride levels by 15 percent.

Thomas noted that exercising before eating was crucial for fat clearing, saying that the researchers believe muscle contraction during the exercise process stimulates a fat-clearing enzyme in the muscle. According to previous research, the enzyme activity seems to peak about 12 hours after the session of exercise. In addition to showing what type of exercise is best, this information also could help someone determine what time is best for exercise. Since it's best to exercise 12 hours before eating a large or high-fat meal, those who eat large breakfasts could benefit more from exercise in the evening, while those who eat large dinners could benefit more from exercise in the morning. However, Thomas said, the exercise effect on fat clearing does not last more than 24 hours, which suggests the need for daily physical activity to continuously stimulate the fat clearing system.

The research is published in the August issue of Medicine & Science in Sports & Exercise.

The Yo-Yointermittent test is aimed at estimating performance in stop-and-go sports like football (soccer), cricket, basketball and the like. It was conceived around the early 1990s by Jens Bangsbo,^[1] a Danish soccer physiologist, then described in a 2008 paper, 'The Yo-Yo Intermittent Recovery Test'.^[2] Like many other tests of fitness, it involves running at ever-increasing speeds, to exhaustion. However, a crucial difference is that the Yo-Yo Intermittent test has periodic rest intervals, thus simulating the nature of exertion in stop-and-go sports.

The 4 Tests[edit]

There are four versions of the Yo-Yo Intermittent test:

• Recovery Level 1 (Yo-Yo IR1). This is the most popular version focusing 'on the capacity to carry out intermittent exercise leading to a maximal activation of the aerobic system'.^[3]
• Recovery Level 2 (Yo-Yo IR2). This is a tougher version of 'Recovery Level 1'. It 'determines an individual's ability to recover from repeated exercise with a high contribution from the anaerobic system.^[3]'
• Endurance Level 1 (Yo-Yo IE1). This may be used to test participants in less vigorous sports that usually last longer.
• Endurance Level 2 (Yo-Yo IE2). This is a tougher version of 'Endurance Level 1'.

The tests, described below, are largely similar to each other in principle. Coaches and individuals are free to select the one that best suits their sport and the individuals they are training.

The Basics[edit]

Set Up[edit]

All tests use the same 25 meter track (shown). Markers are placed at 0, 5 and 25 meters on a flat surface that has suitable traction to allow for significant acceleration and deceleration.

Procedure[edit]

The set up for all 4 versions is identical.^[4] Prior to the test commencing, runners line up at the 5 m marker, facing the 25 m marker. Following a countdown, a double beep signals the start.

1. Runners commence running towards the 25 m marker
2. At or before the following beep, runners must reach the 25 m marker. Touching with a single foot is acceptable
3. At or after, but not before, the same beep, runners commence running back to the 5 m marker
4. At or before the next beep, runners must reach back to the 5 m marker
5. The rest period now commences, 10 seconds in the Recovery tests, 5 seconds in the Endurance tests. Runners stroll to the 0 m marker, then return to the 5 m marker
6. A beep indicates the end of the rest period and the start of the next circuit (back to Step 1)

After a predetermined number of circuits at a speed level (which varies with each version of the test), the speed level changes. This is signaled, usually, by a double beep or, possibly, a voice cue. The required speed at the new speed level will be faster.

Scoring[edit]

A runner who fails to reach the relevant marker in time is cautioned; if they want to continue, they must touch the marker before turning back. Two consecutive failures terminates their attempt. Their most recent successful circuit is marked as their score.

Scoring is usually done using 'Speed Level.Circuits' terminology; for example, 15.2, which means 'completed 2 circuits at level 15'. Alternatively, scores may be recorded as distance; for example, 840 m. The two methods correlate exactly, meaning that given one, it is possible to determine the other (see the tables below).

Note that scores in one version of the test do not correlate with scores in other versions. That is, a score of 15.2 in Yo-Yo IR1 is not the same as 15.2 in Yo-Yo IR2.

Recovery Level 1 (Yo-Yo IR1)[edit]

Yo-Yo IR1 appears to be the most popular test, primarily because it is a considered a good indicator of the aerobic capacity of athletes in intermittent sports.^[5]

Note: A circuit consists of running two shuttles followed by a 10 second rest period

Table derived from 'The Yo-Yo Intermittent Tests: A Systematic Review and Structured Compendium of Test Results'^[4] and ESPNCricinfo^[6]

As a side note, 'Speed Level' correlates exactly with 'Running Speed (km/h)' using the formula: (Running Speed – 7.5) * 2. This applies to all versions of the test.

Recovery Level 2 (Yo-Yo IR2)[edit]

The Yo-Yo IR2 test is usually used to evaluate elite level athletes, specifically aimed at determining the athlete's ability to perform well in the aerobic and anaerobic spectrum.^[7]

Note: A circuit consists of running two shuttles followed by a 10 second rest period

Table derived from 'The Yo-Yo Intermittent Tests: A Systematic Review and Structured Compendium of Test Results'^[4]

Endurance Level 1 (Yo-Yo IE1)[edit]

Note: A circuit consists of running two shuttles followed by a 5 second rest period

Table derived from 'The Yo-Yo Intermittent Tests: A Systematic Review and Structured Compendium of Test Results'^[4]

Endurance Level 2 (Yo-Yo IE2)[edit]

Note: A circuit consists of running two shuttles followed by a 5 second rest period

Table derived from 'The Yo-Yo Intermittent Tests: A Systematic Review and Structured Compendium of Test Results'^[4]

Yo-Yo Tests and VO₂ max[edit]

VO₂ max, or milliliters of oxygen per kilogram of body mass per minute (e.g., mL/(kg·min)), is considered an excellent proxy for aerobic fitness.^[8] Consequently, attempts have been made to correlate Yo-Yo test scores with VO₂ max. There are conflicting reports about such a correlation. One study^[9] found the correlation weak. Another study^[10] reported strong correlation (R²=0.89) but the author acknowledged that most previous studies showed weak correlation.

Formula[edit]

There are sources that have published formulae for the relationship:^[11][12]

Yo-Yo IR1: VO2max = (Final distance (in meters) × 0.0084) + 36.4

Yo-Yo IR2: VO2max = (Final distance (in meters) × 0.0136) + 45.3

Occasional Exercises

However, an eyeball review indicates minimum scores for Yo-Yo IR1 and Yo-Yo IR2 of 36.4 and 45.3 respectively—that is, the score if the runner does not complete a single circuit. Both scores are reasonably respectable VO₂ max scores;^[13] clearly, the formulae apply with additional caveats (which aren't mentioned).

Yo-Yo IR1 Standards[edit]

A selection of standards, across sports, from around the world.

Women[edit]

Men[edit]

See also[edit]

• Multi-Stage fitness test, aka Beep Test
• Harvard step test, a cardiovascular test

References[edit]

Occasional Exercise Chair

1. ^Bangsbo J, Lindquist F. Comparison of various exercise tests with endurance performance during soccer in professional players. Int J Sports Med. 1992;13(2):125-132. doi:10.1055/s-2007-1021243
2. ^https://www.researchgate.net/publication/276960221_The_Yo-Yo_Intermittent_Recovery_Test
3. ^ ^abBangsbo J, Iaia FM, Krustrup P. The Yo-Yo intermittent recovery test : a useful tool for evaluation of physical performance in intermittent sports. Sports Med. 2008;38(1):37-51. doi:10.2165/00007256-200838010-00004
4. ^ ^abcdeSchmitz B, Pfeifer C, Kreitz K, Borowski M, Faldum A, Brand SM. The Yo-Yo Intermittent Tests: A Systematic Review and Structured Compendium of Test Results. Front Physiol. 2018;9:870. Published 2018 Jul 5. doi:10.3389/fphys.2018.00870
5. ^Krustrup P, Mohr M, Amstrup T, et al. The yo-yo intermittent recovery test: physiological response, reliability, and validity. Med Sci Sports Exerc. 2003;35(4):697-705. doi:10.1249/01.MSS.0000058441.94520.32
6. ^'How the yo-yo test became a selection standard'. ESPNcricinfo. 5 December 2017.
7. ^Krustrup P, Mohr M, Nybo L, Jensen JM, Nielsen JJ, Bangsbo J. The Yo-Yo IR2 test: physiological response, reliability, and application to elite soccer. Med Sci Sports Exerc. 2006;38(9):1666-1673. doi:10.1249/01.mss.0000227538.20799.08
8. ^Howley ET, Bassett DR Jr, Welch HG. Criteria for maximal oxygen uptake: review and commentary. Med Sci Sports Exerc. 1995;27(9):1292-1301.
9. ^Martínez-Lagunas V, Hartmann U. Validity of the Yo-Yo Intermittent Recovery Test Level 1 for direct measurement or indirect estimation of maximal oxygen uptake in female soccer players. Int J Sports Physiol Perform. 2014;9(5):825-831. doi:10.1123/ijspp.2013-0313
10. ^https://www.researchgate.net/publication/304082392_INVESTIGATION_OF_THE_PERFORMANCE_RESPONSES_OF_YO-YO_AND_SHUTTLE_RUN_TESTS_WITH_THE_TREADMILL_RUN_TEST_IN_YOUNG_SOCCER_PLAYERS
11. ^'Yo-Yo tests'. Footballscience.net.
12. ^Bangsbo, J., Iaia, F.M., and Krustrup, P. The Yo-Yo intermittent recovery test : a useful tool for evaluation of physical performance in intermittent sports. Sports. Med. 38: 37-51, 2008
13. ^Capritto, Amanda (July 27, 2019). 'VO2 max: Everything you need to know'. C net.
14. ^ ^ab'FITNESS TEST POLICY 2019'(PDF). FIELD HOCKEY BC. Retrieved 9 Sep 2020.
15. ^ ^ab'Fiba REFEREES ELITE YO-YO FITNESS ASSESSMENT'(PDF). Dublin Officials Association. Retrieved 9 Sep 2020.
16. ^ ^abcdGollapudi, Nagraj (5 Dec 2017). 'How the yo-yo test became a selection standard'. Retrieved 9 Sep 2020.
17. ^ ^ab'REFEREE FITNESS'. Texas Rugby Referee Association. Retrieved 9 Sep 2020.
18. ^'CANADIAN RUGBY Fitness Standards'(PDF). Retrieved 9 Sep 2020.

Occasional Exercise Meaning