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mcmaster.ca

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Founded Year

1887

Stage

Grant | Alive

Total Raised

$1.21M

Last Raised

$1.21M | 10 mos ago

About McMaster University

McMaster University is a public, research university in Hamilton, Ontario, Canada.

McMaster University Headquarter Location

1280 Main Street West

Hamilton, Ontario, L8S 4L8,

Canada

+1 905 525 9140

Latest McMaster University News

HIIT workouts can’t be done frequently enough to fulfill body’s needs, exercise scientists say

Nov 29, 2021

byGretchen Reynolds, The New York Times|Today at 1:52 a.m. A rooftop exercise class in Manhattan, June 3, 2021. For the past five years or so, high-intensity interval training, or HIIT Ѡbrief spurts of intense exercise interspersed with rest Ѡhas been one of the most popular forms of exercise. But plenty of questions remain. (The New York Times/Michelle V. Agins) For the past five years or so, high-intensity interval training, or HIIT, has been one of the most popular and controversial forms of exercise. Consisting of brief spurts of intense exercise interspersed with rest, various versions of HIIT have been tested, tried, talked about and sometimes derided by researchers, coaches, journalists, influencers and almost anyone else interested in fitness. Gym franchises and online classes specialize in HIIT. Dozens of scientific studies every month explore its benefits and drawbacks. By almost any measure, HIIT is hot. But plenty of questions remain about HIIT. Is it particularly good for our hearts? Minds? Life spans? Waistlines? Is it better for us, long term, than taking a brisk daily stroll? And what does "intense" exercise even mean? With New Year's exercise resolutions almost around the corner, now seems the right moment to hone in on HIIT, and how and why to try it. It is also useful to explore the best way to do HIIT, as well as whether we need a pricey heart rate monitor, gym membership, personal trainer and advanced math skills to get started, or if sneakers, a handy hill and a distant tree can be equipment enough. With HIIT, you strenuously ride, run, swim, hop, crunch or otherwise push yourself aerobically for a few minutes or even seconds, slow or stop to rest for a few more minutes, and repeat that sequence three or four times, or more. The aim is to "challenge" your cardiovascular system and muscles during each interval without tipping yourself into abject exhaustion or injury, said Martin Gibala, a professor at McMaster University in Hamilton, Ontario, and prominent HIIT researcher. Alluringly, HIIT workouts often require fewer than 10 minutes to complete. This exercise approach is not new, of course. Athletes looking for performance boosts have threaded interval sessions into their broader training since time immemorial. But today's HIIT is often promoted as the only exercise you have to do — and not an add-on to longer, moderate sessions. DOES HIIT WORK? "For most people, there is no doubt that HIIT leads to larger increases in VO2max" — or maximal oxygen uptake, a measure of aerobic fitness and endurance — "than exercise of a more moderate nature," said Ulrik Wisloff, a professor and head of the cardiac exercise research group at the Norwegian University of Science and Technology in Trondheim, who has been studying HIIT for more than 20 years. A higher VO2max is strongly associated with greater longevity, he added, suggesting that intervals are likely to have a more potent influence on our life spans than, for instance, gentle walks. HIIT also might help to reduce fat stores around our midsections as effectively as longer, easier exercise, and it seems uniquely beneficial for our brains. "HIIT improves memory in younger and older adults" in ways that standard, moderate exercise cannot, said Jennifer Heisz, a professor at McMaster University and the author of the forthcoming book "Move the Body, Heal the Mind," which will be published in March. (See arkansasonline.com/1129move .) Only strenuous exercise prompts the muscles to produce a gush of the chemical lactate, she said, which then travels through the blood to the brain, where it is known to promote the creation of new cells and blood vessels, benefiting brain health and lowering risk for dementia. Most beguiling, HIIT workouts can be exceptionally brief. In a famous 2006 study from Gibala's lab (see arkansasonline.com/1129lab ), for two weeks one group of college students pedaled stationary bicycles moderately for 90 to 120 minutes three times a week, while another group grunted through four to six sessions of 30 seconds of all-out cycling followed by four minutes of recovery. The moderate exercisers, who topped out at about 12 hours of exercise altogether, showed improved measures of fitness and healthfully remodeled the inner workings of their muscle cells. But the HIIT riders, who completed 12 total minutes of intense exercise, grew just as fit or fitter and showed even more molecular alterations inside their muscles. HIIT FALLS SHORT "It is neither practical nor advisable to be doing HIIT on a daily basis," said Jamie Burr, a professor at the University of Guelph in Ontario, who has studied the physiological effects of many types of physical activity. Health guidelines generally advise against this kind of exercise more than three times a week, he said, to avoid burnout or injury.

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McMaster University Patents

McMaster University has filed 249 patents.

The 3 most popular patent topics include:

  • Molecular biology
  • Biotechnology
  • Clusters of differentiation
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4/28/2017

11/23/2021

Thin film deposition, Semiconductor device fabrication, Nanotechnology, Microtechnology, Coatings

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Thin film deposition, Semiconductor device fabrication, Nanotechnology, Microtechnology, Coatings

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