Devs next week:
0. git commit
1. git push
2. open an MR
3. powerlifting while the CI is running
....
Business idea: powerlifting bars to homeoffices
1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)
101–110 of 506 posts
Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)
#102Earlier quoted context omitted.
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.
Smokers feel absolute fine for years. Until one day they don't.
Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)
#103It'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…
While you are somewhat dismissive about the results, they really only confirm many other studies which found that HIT (High intensity training, what is discussed in the article) training achieves the same effects as much longer endurance training at much shorter times. This has been found for both non-athletes and athletes and in fact training for professional endurance athletes has drastically changed in the last 5-…
> HIT (High intensity training, what is discussed in the article) training achieves the same effects as much longer endurance training at much shorter times
Certainly not the same effect. HIT training doesn’t improve respiratory or cardiovascular fitness as effectively as continuous training does, and it doesn’t condition the muscles for endurance as effectively as continuous training does either.
I don’t know much about cycling, but I know a lot about endurance running, and the typical training regime will utilise continuous training (such as long runs, recovery runs…), as well as high intensity training and some training that’s a mixture of both, like fartleks. The reason being they all produce different results, and you want the benefit of all of them.
Here’s a video made by Eliud Kipchoge‘s athletics team that talks about the benefit of long runs:
They have other videos about the other training intensities they use as well. Their training facility is also at a rather high altitude, which is basically its own form of training as well, or a legal form of blood doping, depending on how you look at it.
Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)
#104It'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…
While you are somewhat dismissive about the results, they really only confirm many other studies which found that HIT (High intensity training, what is discussed in the article) training achieves the same effects as much longer endurance training at much shorter times. This has been found for both non-athletes and athletes and in fact training for professional endurance athletes has drastically changed in the last 5-…
Do you have references for this? My understanding is that low heart rate training is still standard for elite endurance athletes.
Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)
#105It'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... .
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Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)
#106Earlier quoted context omitted.
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)
Does that really happen for 3x 20sec max effort on a stationary bike?
No, this is a common theme I see. People who know nothing about exercise take real medical things that happen to people who massively overtrain and assume it can happen to a regular unfit person exercising for 10 minutes a day.
For the 3x20s intervals, the max effort of a person is far, far, below the max effort that, say, I can put out (as a trained cyclist). I strongly doubt the people doing this were actually pushing the 500W for 20s that I saw bandied in another thread. They're more likely pushing 200W and tickling 300W for a few seconds. This is still a high perceived exertion (though lower absolute kcal expenditure), so it's a good effort on their part. But they're unlikely to black out or cause major muscle injuries beyond feeling a bit sore in the morning.
Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)
#107The 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.
Every time I see a study with a big headline, it almost always has double digit participants. Very callous behavior.
First studies with new findings should be small, surely, so we can weed out effects to test with larger studies. The question is whether the larger studies are being done? The incentives are such that democratic governments need to be leading the research, IMO.
How do we ensure at a national level (because studies probably need to be repeated in different nations) we're doing good science, backing up key results, informing the population what the better ways of behaving are?
Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)
#108It'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... .
Like the saying goes, you can't out-train a bad diet (unless you're a complete outlier like Eddie Hall or Micheal Phelps or DK Metcalf).
This is a good podcast on the topic as well: https://www.artofmanliness.com/health-fitness/health/new-sci...
Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)
#109Earlier 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)
This is a criticism of cross-fit specifically and not HIIT workouts in general. I'd personally not recommend this training to newcomers but that's because I think the study is total bunk, not because I'd be worried about an injury.
Re: 1min high-intensity exercise 3x a week improves fitness as much as 3x aerobics (2016)
#110There are low intensity but high impact moves as level called compound moves that work as well. Focus on 10+mins in VO2 max on your tracker and go from there.