resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. Eur J Appl Physiol 86(5). 411-417. Greg Wells Ph.D. (www.drgregwells.com, @drgregwells)

JACKSONVILLE, Fla. -- The Denver Broncos designed the perfect game plan around rookie quarterback Paxton Lynch.The Jacksonville Jaguars might want to try something similar with Blake Bortles.Lynch played turnover-free football in his first road start, which is exactly what the Broncos (8-4) needed to beat the mistake-prone Jaguars 20-10 on Sunday and gain ground in the AFC playoff picture.Bortles cant say the same. His three turnovers were pretty much the difference in a defensive game that featured 19 punts and two offensive touchdowns.Bradley Roby picked off Bortles wobbly pass over the middle and returned it 51 yards for a score and a 17-3 lead in the third quarter. Bortles also fumbled in the final minutes, essentially ending any chance the Jaguars (2-10) had of tying the game.Its the biggest nightmare possible, said Bortles, whose 37.9 quarterback rating was the worst of his career. But what are you going to do about it? You cant sit there in a corner and pout. You cant blame people. You cant feel sorry for yourself because I think all thats going to do is affect the way I play. ... All you can do is put your head down and continue to play as hard as you can and prepare each week.The Jaguars dropped their seventh consecutive game and fell to 0-5 at home, one reason EverBank Field was filled with orange jerseys. Coach Gus Bradleys team will try to end the slide next week against Minnesota.The Broncos rebounded from an overtime loss against Kansas City, and with Miami losing at Baltimore, moved into position to get one of the conferences wild-card spots. With games against New England, Kansas City and Oakland looming, coach Gary Kubiaks team probably needs to win at Tennessee next week to bolster its postseason chances.Starting quarterback Trevor Siemian hopes to return against the Titans.If not, the Broncos know they can win with Lynch. He completed 12 of 24 passes for 104 yards and was sacked twice. His only really questionable throw was a deep ball to Emmanuel Sanders that safety Tashaun Gipson should have intercepted.We came into the game knowing we had a shot if we didnt turn the ball over, especially when you have a defense as good as you have on the other side of the ball, Lynch said. You always have a chance to stay in the game as long as you dont hurt yourself, and thats what we did. It wasnt pretty, but we still came out with the win.The Broncos scored all 20 points with help from Jacksonville, including 10 points off turnovers and 10 points thanks partly to two 15-yard penalties.Denver was 1 for 13 on third downs and finished with just 206 yards, the fewest allowed in Bradleys four-year tenure. It was the franchises fewest since giving up 146 yards in a victory against Baltimore in 2011.Here are some other things to know about the Broncos and Jaguars:SELF-DESTRUCTION: Bortles now has more pick-6s (11) than victories (10) in his NFL career. Its a huge problem for the Jaguars, who continue to be ultra-loyal to the 2014 first-round draft pick. It was his third pick-6 in the last four games. Houston and Detroit also returned interceptions for touchdowns in games the Jaguars lost by less than seven points.He scrambled for a touchdown, so you can see how elusive he is, Broncos linebacker DeMarcus Ware said. I was more worried about him running out of the pocket than throwing the ball.CLUTCH BRONCOS: Denver was gouged on the ground for 154 yards, but the defense made several game-changing plays. Robys interception was the dagger. It was huge for the third-year pro who gave up a late touchdown to New Orleans two weeks ago, and surrendered an 11-yard catch on fourth-and-10 last week against the Chiefs.There was no way we were going to lose this game late like we did last week, Roby said.MISERABLE MILESTONE: The Jaguars became the fifth team in NFL history to post double-digit losses in six consecutive seasons, joining Tampa Bay (1983-94), Detroit (2001-06), Oakland (2003-09) and Cleveland (2008-13). Bradleys career record fell to 14-46, the second-worst winning percentage for any NFL coach with at least 50 games of experience.GOOD COMPANY: Chris Harris Jr.s interception was his second of the year, giving him five consecutive seasons with multiple picks. Hes the fifth cornerback in the NFL to accomplish the feat, joining teammate Aqib Talib, Arizonas Patrick Peterson, New York Giants Dominique Rodgers-Cromartie and Seattles Richard Sherman.---For more NFL coverage: http://www.pro32.ap.org and http://www.twitter.com/AP-NFLSteve Nash Mavericks Jersey . Bryant, who signed a five-year, $34 million contract as a free agent with Cleveland in March, reported symptoms on Monday morning, a team spokesman said. Kostas Antetokounmpo Mavericks Jersey .Y. -- The Buffalo Sabres have recalled forward Kevin Porter and defenceman Chad Ruhwedel from the minors as part of a five-player roster shuffle made by the NHLs worst team. http://www.mavericksteamofficial.info/jose-juan-barea-mavericks-jersey/ . -- Adam Snyder returned to the San Francisco 49ers this season because the offensive lineman thought it was his best opportunity to win a championship. Dirk Nowitzki Jersey . Each of Houstons starters scored in double figures as the Rockets improved to 2-0 against the Spurs this season, with both victories coming on the road. They also moved within 3 1/2 games of San Antonio (22-7) for the lead the Southwest Division. Kostas Antetokounmpo Jersey .Y. -- Leading 3-0 with only 11:25 left, the Colorado Avalanche committed a seemingly meaningless penalty to give the New York Islanders a power play.Once you have been training for a reasonable amount of time and have established your basic fitness level, interval training is a powerful way to improve both your overall fitness and specific running ability. By understanding and applying the science of intervals, you will find that when the training plan on the wall calls for interval training, you are energized by the challenge instead of finding reasons to skip the workout. Why Interval Training Works Interval training is a form of exercise that involves varying the pace of your workout session anywhere from an easy jog right through to a maximal effort. This combination engages both your aerobic energy system and type I muscles - which are used for endurance - and anaerobic energy systems and type II muscles which are used for power and speed. The endurance parts of your system are highly efficient and produce very little waste, but they do not generate a significant amount of power. The strength parts of your system produce the burst you need for sprinting or heavy lifting but are highly inefficient and produce a significant amount of waste in the form of lactic acid. By engaging both systems at once you teach your body how to process metabolic waste while running, which improves your ability to recover after a hill or short sprint, and enhances your overall fitness. Intervals are shorter exercise blocks (usually from 10 seconds up to a few minutes long) that are separated by a rest period. For example, 45 seconds at 50 per cent effort followed by 45 seconds at 65 to per cent effort, repeated a number of times. As your fitness improves, you can lengthen the amount of time you spend at the higher exertion level from 45 seconds up to 10 minutes or even longer. You can also adjust the easy effort portion of the workout to make the training more difficult (less rest) or easier (more rest). The total duration of the interval-training set can be adjusted from just a few minutes when starting out up to 60 minutes for highly trained athletes. Make sure you work with a trainer or fitness professional to design the interval-training sessions and properly incorporate them into your overall fitness program. And always make sure you warm up properly before doing your interval set. You can use a heart rate monitor to measure your effort, or you can also use your breathing to know how you should be exerting yourself. At easy running speeds, you should be able to carry on a conversation. Once youre past your first threshold where the anaerobic system starts to be activated, you should be able to hear yourself breathe. As you increase your intensity beyond the threshold where the anaerobic system is contributing a significant amount of energy, you wont even be able to speak because youre breathing so hard. Many interval training sets demand that you work in the breathing too hard to speak zone. I often use this as a test to see if my athletes are working hard enough. If they can answer my questions after an interval I know theyre not working hard enough! Some runners use a track for their interval workouts so they can easily measure distances and others use more informal methods like picking up the pace between lamp posts along the side of the road. You can also use your heart rate monitor to track your recovery between fast pieces. As your fitness improves, your heart rate will drop back to pre-interval levels faster. What The Research Tells Us Research has shown that interval sessions can improve overall endurance despite the fact that the total running distance may be quite short. One study discovered that cyclists who engaged in 2.5 hours of interval training a week generated the same improvement in their capacity for endurance as riders who had done 10 hours of endurance-type training. (1) Intervals are also beneficial because they increase calorie burn post-exercise.dddddddddddd This is a phenomenon called excess post-exercise oxygen consumption (EPOC) and is commonly known as "afterburn." Afterburn occurs because the body needs to restore itself to the state it was in prior to the workout. During afterburn, your body has to synthesize a substance called ATP, make repairs to your cells and fibres and process the lactic acid you created. All of these processes improve your overall level of fitness. Research has also found that afterburn may last up to a day after intense anaerobic strength training and that the bodys metabolism is elevated for several hours after the athletes heart returning to its resting rate. (2) Improve Your Performance To access the benefits of interval training, consider the following tips: - Make sure you warm up properly. Light activity like walking or jogging, dynamic activation exercises, and some short duration speed work such as a few sprints to activate your anaerobic system should all be done before you start your interval training session.- 1-2 interval training sessions per week is often enough to stimulate adaptation in your muscles- Maintaining a heart rate of 50-55 per cent of maximum during recovery will teach your body to efficiently remove waste products between intervals because you are moving oxygen through the muscles but not producing lactic acid.- Keep the interval session distance shorter than your typical running workout.- Concentrate on maintaining proper running form when you increase your speed.- Concentrate on smooth transitions from slow to fast running and also when youre slowing down.- Consider training with other people who will help you maintain your pace and increase your motivation.- Always include an active recovery/cool down phase to help your muscles clear out waste products and to speed recovery. I recommend at least 10-15 minutes of light exercise after your interval training session. Nutrition and Psychology In terms of nutrition and fueling, it is essential that you support your interval training with a proper recovery process. Cooling down properly, taking in proper amounts of carbohydrates and proteins after the workout to fuel regeneration, consuming appropriate fluids to rehydrate and getting plenty of sleep to ensure muscle repair are all critical. We will have another video and article on the details of post-exercise recovery and sleep. Interval training requires a different kind of mindset than normal training. You need to be relaxed and calm so that you can breathe freely and run smoothly despite the intensity that comes with a near all-out effort. Sustaining your effort during intense portion of your interval sessions is critical if you are going to optimize the benefits to your cardio-vascular and muscular systems. References (1) Gibala MJ, Little JP, Essen MV, Wilkin GP, Burgomaster KA, Raha S, Tarnopolsky MA. (2006). Short term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance. J Physiol 575(3): 901-911. (2) Shuenke MD, Mikat RP, McBride JM (2002). Effect of an acure period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. Eur J Appl Physiol 86(5). 411-417. Greg Wells Ph.D. (www.drgregwells.com, @drgregwells) is an Assistant Professor at the University of Toronto in the Faculties of Medicine and Kinesiology. He was the sport science analyst for the Olympic Broadcast Consortium during the 2010 & 2012 Games, and is the author of Superbodies: Peak Performance Secrets from the Worlds Best Athletes. Jessica Caterini is a member of the Human Physiology Research Unit in the Faculty of Kinesiology at the University of Toronto. http://www.drgregwells.comhttp://www.twi....superbodies.tv ' ' '