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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)

#41

Post by Tade0 »

I've been doing something like this lately, only accidentally.

The distance between my apartment and daycare is 1300m and there are three road/street crossings on my way, so especially on one 240m stretch of wide pavement I can go as fast as possible without endangering my toddler. I average no less than 6km/h on this route.

I'm as sedentary as they get and indeed I'm seeing some improvements. That being said this wasn't the only recent lifestyle change, so it might well not be a significant component.

Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)

#42

Post by psychphysic »

Research is important for research sake.

But can anyone explain why these studies are like cat nip to the public and tabloids?

"Any and All exercise is worthwhile (up to a limit)" and "unhealthy food bad for you"

Over and over and over again...

Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)

#44

Post by Prcmaker »

thejackgoode wrote: post #2

The title is not really honest, it’s a 10 min “commitment”. If you frame it correctly, the result isn’t that surprising

I'd like to understand where this title came from. The title within the article, while longer, seems much more reasonable a statement:

"Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance Training despite a Five-Fold Lower Exercise Volume and Time Commitment"

Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)

#45

Post by kevin_thibedeau »

oxfordmale wrote: post #30
petesergeant wrote: post #23

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…

Exercise doesn't result in changes in body mass (weight loss), unless accompanied with a diet. https://www.theguardian.com/science/2016/jan/28/study-reveal... .

Yes it can. I had an injury that prevented me from cycling for over a year and slowly gained weight. It all came off after resuming a normal routine without dietary changes.

Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)

#46

Post by notyourday »

That's just another out of context study jumped on by people who absolutely positively want to find a way to justify sitting on their ass, eating excessive amount of ultra processed carbohydrates and moving as little as possible

Huberman currently is doing a series on fitness with Galpin. I highly recommend listening/watching it to get the context.

https://www.youtube.com/watch?v=zEYE-vcVKy8

TL;DR: there are different kinds of fitness and to be in a reasonable health over the long term one needs to have all of them.

Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)

#47

Post by sandgiant »

danieka wrote: post #36
chkgk wrote: post #24

The study apparently only involved male participants. The control group consists of 6, the two treatment groups of 10 and 9 participants. The total N of the study is 25 participants. They conduct a one-way ANOVA on the interaction of time and treatment group indicators. I conclude that the study is woefully underpowered. I do not trust the apparent significance of their results.

I really don't understand statistics. My interpretation of "the study is under-powered" is that since the study has so small groups it will be difficult to find any result that is statistically significant. But wouldn't that mean that for any effect to be significant the effect size would have to be huge? My hunch is that if you have a large enough group even very small effect sizes will be significant, but in small…

There might be someone able to better explain this, but one way it could work wold be to say that for small samples any bad assumptions you make (such as variables or measurements being independent) will affect the result more than if you had a larger sample.

The assumption I make to make this work is that dependencies are more likely to be drowned out by internal variation in a larger sample. So you get to pick which assumption you like better.

Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)

#48

Post by MengerSponge »

pocketarc wrote: post #8

The 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…

It's probably far more beneficial to save the max effort for the very end. Fatigue and lactic acid concentration work in your favor that way

Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)

#49

Post by mindhash »

mindhash wrote: post #38
petesergeant wrote: post #23

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…

such an important point here. The benefits of exercise are maximum when you start from a sedentary life. You will hit plateau at some point and then one has to re-think the plan. I am doubtful that just 10 min exercise over a few years will get you in a better shape. Another factor greatly ignored is HRV as key indicator of recovery and response to an exercise. Andrew Flatt (1) is a researcher and has been studying h…

My recommendation will be to track HRV (1) and do the high intensity only when you are on or above your baseline. This is to avoid unexpected side effects of HIIT. If you can't get a hrv tracker then best to keep track of your heart rate recovery. It is common to see heart rate stay high after the exercise, it should return to normal in a few hours (3-4 hours). if not then you are over doing it.

1 - Apps like Elite HRV, hrv4training or Devices like Garmin (watch), CoreSense (Elite HRV), Scosche Rhythm+, polar or garmin chest wrap.

Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)

#50

Post by epolanski »

kevin_thibedeau wrote: post #45
oxfordmale wrote: post #30

Earlier quoted context omitted.

Exercise doesn't result in changes in body mass (weight loss), unless accompanied with a diet. https://www.theguardian.com/science/2016/jan/28/study-reveal... .

Yes it can. I had an injury that prevented me from cycling for over a year and slowly gained weight. It all came off after resuming a normal routine without dietary changes.

Well whether you lose/gain weight depends on (caloriesIn - caloriesOut) it's no rocket science.

If you didn't compensate anymore as much for lowering the calories out you're obviously going to gain weight.

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