It's also a great way to get injured. Then you can't exercise at all.
1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)
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Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)
#12As I understand it the body has different energy systems- one that is aerobic and takes hours over months and years to train and anaerobic that all out short efforts can train. Everything in between these two is arguably time wasted. I think the title here is misleading and looking at another comment it’s not what the paper says, “it improved insulin sensitivity and other indices of cardio-metabolic health”.
Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)
#13How do they define fitness? It seems their definition is quite narrow.
I cycle, and basically in the winter I do shorter rides more often to hit the same overall distance as I would in the summer. It's just not enjoyable for me dealing with awful road conditions and freezing hands and feet.
E.g. in winter I'll do four or five 40 km rides per week, but in summer I do two or three 40 km rides and one 100+ km ride per week.
It always takes me six weeks or a couple of months at the start of summer to build back up to doing 100+ km rides, even though I'm doing the same distance and spending similar amounts of time.
Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)
#14The title is not really honest, it’s a 10 min “commitment”. If you frame it correctly, the result isn’t that surprising
I disagree.
The time durations differ by factor 5, more so it’s 1 min 500w + 9 min 50w compared to 45 minutes 110 w.
To frame that: Physical Labour can be sustained for longer durations at about 75w, and you cannot safely jump from 500w to resting state without a cooldown.
So imho the paper delivers what it promises.
Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)
#15Earlier quoted context omitted.
Sure, but the high intensity is 1 minute total. 2 min warm up 20 sec sprint 2 min maintain 20 sec sprint 2 min maintain 20 sec sprint 3 min cooldown
There is no control of not doing the 20 sec sprints, so i'm not sure how I can conclude that the sprints give the benefit vs the low intensity work surrounding it.
> There is no control of not doing the 20 sec sprints, so i'm not sure how I can conclude that the sprints give the benefit vs the low intensity work surrounding it.
This.
We cannot tell, from the experiment, how much of a difference each high intensity section in the 10m contributes.
Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)
#16It's also a great way to get injured. Then you can't exercise at all.
Is it actually any more injury prone?
Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)
#17Earlier quoted context omitted.
Sure, but the high intensity is 1 minute total. 2 min warm up 20 sec sprint 2 min maintain 20 sec sprint 2 min maintain 20 sec sprint 3 min cooldown
There is no control of not doing the 20 sec sprints, so i'm not sure how I can conclude that the sprints give the benefit vs the low intensity work surrounding it.
Control would not be safe, going from 500w to idle can cause cardiac problems.
Especially with elevated bmi.
Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)
#18The opposite extreme, slow zone-2 cardio, is important too. It takes forever, but the upside is you can burn through your Netflix queue while doing it.
Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)
#19Earlier quoted context omitted.
Sure, but the high intensity is 1 minute total. 2 min warm up 20 sec sprint 2 min maintain 20 sec sprint 2 min maintain 20 sec sprint 3 min cooldown
There is no control of not doing the 20 sec sprints, so i'm not sure how I can conclude that the sprints give the benefit vs the low intensity work surrounding it.
Empirically, it’s obviously necessary.
Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)
#20The fact that 1 minute of high intensity exercise (in 10 minutes of lower-intensity stuff) is as good as 50 minutes of moderate-intensity training does really put things into perspective. What I wonder now is - what if you combine both? What if you do 50 minutes of moderate exercise but intersperse that with that same 1 minute of all-out sprints? Is there a bigger benefit, or is it inconsequential? And another questi…
They studied sedentary men.
> Methods: Sedentary men [...] performed three weekly sessions of SIT [...] or MICT [...] for 12 weeks or served as non-training controls