Doesn't high intensity exercise have a greater risk of injury ? For instance, they did sprint intervals here, I think that I might need a 15 minute run just to warm up my knees enough to do the sprints (getting older sucks).
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)
#92In personal experience as a dedicated rock climber (traveling full time for half of the last 15 years), I can easily conclude that bursts of intense exercise accomplish a lot more for health and fitness than prolonged, more gentle workouts. Intensity readily builds muscle mass and coordinates muscle fibers, while fostering feelings of clarity and joy. It’s just the easier pathway to “being fit.” Climbers train for in…
This may work in climbing, but as far as I know, it doesn't really work in cycling or running. Yes, you should do a bit of high-intensity, but also ~80% of your training in those disciplines should be rather low intensity. Basically one does not work without the other.
A practice amongst Olympians across many disciplines is to spend the first year of their 4 year training cycle focused exclusively on building a foundation of strength.
Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)
#93All these many studies about 1 minute exercise don’t seem to take into account how long that fitness will last, and how likely you are to get injured. 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…
As a former national-level 10km runner I can very much second this training regimen. However if your starting point is sedentary you are probably better off doing something that you like and can commit to, be it high-intensity or otherwise. Studies like these are important in showing various tradeoffs but shouldn't be used blindly and prescriptively.
Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)
#94personally, I'd be cautious of using this article to build up an exercise routine. Yes, intervals / HIIT are really effective and they consume relatively little time. Being an egineer it's tempting to use this as a base for some sort of 80-20 heuristics and simply say "this is good enough" and cut the aerobics. But is it? It's definitely better than doing nothing. But if the goal is some sort of performance improveme…
Interestingly, the polarized training you describe is also know as the 80/20 rule that specifically recommend the opposite (80% low intensity + 20% high intensity) of what you mean by 80-20 (do just 20% to gain 80% of results).
Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)
#95Earlier quoted context omitted.
It is not risky but it is hard and I rather do low intensity running 60 minutes than 8 minutes HIIT.
It is risky. People push themselves too hard to keep up and end up with rabdo. (Edit: I was thinking more of a normal HIIT class, not the 1 minute one)
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Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)
#96Earlier quoted context omitted.
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
It depends. While your total work done might be higher like that, training for longer with the lactic in your muscles also has some benefits. Doing the intensity earlier also increases your heart rate earlier, and it will probably remain higher throughout, which can be a good thing if your goal is to work it.
Spending more time in Zone 3 is harder, sure, but it isn't more beneficial than spending that time in Zone 2. You're training different metabolic states, and working harder/suffering more doesn't actually matter.
Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)
#971 second of super high intensity exercise 3x a week improves fitness as much as 59x aerobics
Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)
#98It'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…
> It's 8 minutes, not one minute
> 3x8 minutes of higher intensity exercise
Not exactly (unless I got something wrong): ”SIT involved 3x20-second 'all-out' cycle sprints (~500W) interspersed with 2 minutes of cycling at 50W”.
Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)
#99Earlier quoted context omitted.
Question is, how to get that "exercise". I am going to be downvoted, but I am convinced sex twice a week is more or less sufficient for the "exercise" part.
I doubt it. It doesn’t target enough muscle groups and you ideally need some variations of push/pull/lift as muscle groups are engaged in different ways for different motions. Probably not fantastic for cardio either, ideally you want a lot of training in zone 2 for endurance and some training at max for power.
Everyone their own. I prefer to feel fine without a training regime and without assuming that everything I do is insufficient. I feel very good with that attitude and approach. However, I am not overweight, so its easy for me to feel that way.
Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)
#100Earlier quoted context omitted.
But still have low cardio fitness. A healthy body needs exercise and a good diet.
Question is, how to get that "exercise". I am going to be downvoted, but I am convinced sex twice a week is more or less sufficient for the "exercise" part.
Because it's not even close to sufficient. Your "conviction" doesn't hold a candle to established medical knowledge.