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Hourly 4-second sprints prevent impairment of postprandial fat metabolism

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Re: Hourly 4-second sprints prevent impairment of postprandial fat metabolism

#31

Post by mikekchar »

tofflos wrote: post #13

> This study determined if the interruption of prolonged sitting (i.e.; 8-h of inactivity) with hourly cycling sprints of only 4-s duration each (i.e.; 4-s x 5 per h x 8-h = 160-s per day; SPRINTS) improves PPL. The 4-s sprints employed an inertial load ergometer and were followed by 45-s of seated rest. So you would need to take a 5 x (4-s sprint + 45-s rest) = 245 seconds exercise break from work every hour and in…

> Does "whole body fat oxidation" mean that the an average male calorie burn of 2500 per day would be multiplied with 1,43 to 3575 calories per day?

It seems extremely unlikely to me. I hesitate to bring up the 2nd law of thermodynamics because I know if frustrates a lot of people in these discussions. However, bear with me.

"Calories" in this context refers to kilocalories. Burning 1 kilocalorie produces enough energy to raise 1 kg of water 1 degree C. So burning an extra 1000 kilocalories per day means producing enough heat to raise the body temperature of a 100 kg person 10 degrees over the course of a day. Although our bodies are really good at cooling, that's not an insigificant amount of heat. It's of a magnitude that is relatively easily measured.

If such a phenomenon were to exist, it seems inconceivable to me that the researchers would not try to measure it. I mean it is literally the holy grail of dieting. I think it is considerably more likely that the effect they are measuring is very interesting, but does not extrapolate out to this logical conclusion.

Re: Hourly 4-second sprints prevent impairment of postprandial fat metabolism

#32

Post by swader999 »

Barrin92 wrote: post #22
zebnyc wrote: post #16

Don't we need to warm up before doing any max intensity exercise to prevent injury.

I've read conflicting information about warming up over the years but it at least appears to me that the consensus is slowly moving away from several common exercises such as stretching, which apparently even seems to have negative effects.

Stretching will decrease strength immediately after. Dynamic warm-ups where you work up to the range of motion of play is what you want. Greasing the groove is another method to Google. Stretching is useful to increase range of movement if you don't have enough for a given sport. Injury prevention is more focused on eliminating muscle imbalances.

Re: Hourly 4-second sprints prevent impairment of postprandial fat metabolism

#33

Post by rawland »

mahesh_rm wrote: post #18

Jumping cold out of your couch/chair and sprinting 5 seconds every hour, multiple times a day, sounds to me like an optimized 'quickly destroy most of your body joints' routine.

It happened on a stationary bicycle trainer -> Low load on joints, as most of the weight rests on the saddle and handlebars.

Re: Hourly 4-second sprints prevent impairment of postprandial fat metabolism

#34

Post by covidSurvivor19 »

PacketPaul wrote: post #5

Ok 4s/hour. 8 hours/day of sitting. So 32s day of total exercise!?! Still probably will not do it.

I mean this sounds way healthier to me than endless cardio. That is much more taxing for the body. This short sprints could certainly spike metabolism without the running out of limiting factors that happens with endurance exercise. Net effect, your body stays in a physiologically high activity state without producing excess stress hormones. Sign me up

Re: Hourly 4-second sprints prevent impairment of postprandial fat metabolism

#35

Post by covidSurvivor19 »

mahesh_rm wrote: post #18

Jumping cold out of your couch/chair and sprinting 5 seconds every hour, multiple times a day, sounds to me like an optimized 'quickly destroy most of your body joints' routine.

I'm more worried about repetitive stress injury from being typing and using the mouse.

Re: Hourly 4-second sprints prevent impairment of postprandial fat metabolism

#36

Post by alecco »

puranjay wrote: post #11

This study used cycling sprints. I wonder if a similar effect would be observed with say, a set of pushups or squats every hour

They probably picked cycling because it's easier to measure and there's less variation. And there's much more literature on it (e.g. Tabata/HIIT protocols). I feel squats properly done would be even better as more muscles are involved. With the added benefit of not needing equipment.

Re: Hourly 4-second sprints prevent impairment of postprandial fat metabolism

#38

Post by ddek »

swader999 wrote: post #25
mahesh_rm wrote: post #18

Jumping cold out of your couch/chair and sprinting 5 seconds every hour, multiple times a day, sounds to me like an optimized 'quickly destroy most of your body joints' routine.

You can do low impact. Burpees aren't too rough.

Burpees are actually super high impact. Done warm, let alone cold, they can cause patellar tendonopathy, back strains and hamstring strains.

This paper says cycling - I’d be inclined to agree. Obviously that’s a barrier to entry, because you’d want an indoor stationary bike. On low resistance settings the risk of injury would be very low coming in cold.

Re: Hourly 4-second sprints prevent impairment of postprandial fat metabolism

#39

Post by rawland »

TL;DR:

An hourly ~5min cycling exercise on a stationary bicycle trainer results in a 31% decrease of area under the curve (AUC)* of postprandial triglyceride levels in blood plasma and a 43% increase in whole body fat oxidation.

The cycling exercise consisted of five 4-sec all out sprints followed by 45-sec rests.

The exercise was performed once per hour during 8 hours of sitting and compared to 8 hours of pure sitting.

[*]: https://stats.stackexchange.com/questions/132777/what-does-a...

Re: Hourly 4-second sprints prevent impairment of postprandial fat metabolism

#40

Post by gvjddbnvdrbv »

monkeypizza wrote: post #7
cjohnson318 wrote: post #2

"Four men and four women participated in two trials" I'm not a medical researcher; is this a normal size for a study?

Say you are trying to distinguish between a placebo and a cyanide pill; test subjects are young rats (base rate of death extremely low). How large of a sample size do you need? I think one control, one test subject is enough to be certain, because the base rate of death is insanely low, when measured on a per-minute basis. Sample sizes can be small and still very significant when the effect is large.

I would want about four of each rat still. The control could die of something else...
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