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Can't wait for the meta study of "it doesn't really matter what you do".
As 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”.
This is if we're myopically focusing on cardiovascular and metabolic outcomes.
The people in the study were out of shape to start with
The improved measures were insulin sensitivity index, peak oxygen uptake, and "skeletal muscle mitochondrial content"
No change in body mass
In conclusion, if you're out of shape, you can improve a limited number of fitness measures just as much doing 3x8 minutes of higher intensity exercise as much 3×45m less intense exercise over 12 weeks
I learnt the lesson a long time ago that you need to train long and low as well as short and hard, so I'd like to repost this article from Mark Twight (if anybody has a better - or more original, link, please feel free to post it): https://equipesolitaire.com/blogs/discourse/85824260-no-free...
How 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 w…
" Peak oxygen uptake increased after training by 19% in both groups (SIT: 32±7 to 38±8; MICT: 34±6 to 40±8ml/kg/min; p<0.001 for both). Insulin sensitivity index (CSI), determined by intravenous glucose tolerance tests performed before and 72 hours after training, increased similarly after SIT (4.9±2.5 to 7.5±4.7, p = 0.002) and MICT (5.0±3.3 to 6.7±5.0 x 10-4 min-1 [μU/mL]-1, p = 0.013) (p<0.05). Skeletal muscle mitochondrial content also increased similarly after SIT and MICT, as primarily reflected by the maximal activity of citrate synthase (CS; P<0.001). The corresponding changes in the control group were small for VO2peak (p = 0.99), CSI (p = 0.63) and CS (p = 0.97). "
It's 8 minutes, not one minute The people in the study were out of shape to start with The improved measures were insulin sensitivity index, peak oxygen uptake, and "skeletal muscle mitochondrial content" No change in body mass In conclusion, if you're out of shape, you can improve a limited number of fitness measures just as much doing 3x8 minutes of higher intensity exercise as much 3×45m less intense exercise over…
2min warmup
20sec max effort
2min recovery
20sec max effort
2min recovery
20sec max effort
3min cooldown
I started running about a year ago and the first thing you have to learn is there’s a bunch of body systems you need to improve - heart, ability to use oxygen, removal of lactic acid, strengthening your body so you don’t get injured and can therefore train continuously. Probably others.
And they all are best adapted by training at different speeds and intensities. So you do some fast stuff and some _really_ slow stuff and some in the middle stuff.
High intensity is definitely great exercise. It definitely does something that slow stuff doesn’t. But it doesn’t mean you should _only_ do high intensity.
It's 8 minutes, not one minute The people in the study were out of shape to start with The improved measures were insulin sensitivity index, peak oxygen uptake, and "skeletal muscle mitochondrial content" No change in body mass In conclusion, if you're out of shape, you can improve a limited number of fitness measures just as much doing 3x8 minutes of higher intensity exercise as much 3×45m less intense exercise over…
https://www.theguardian.com/science/2016/jan/28/study-reveal....