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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)

#111

Post by andy_ppp »

rTX5CMRXIfFG wrote: post #34
andy_ppp wrote: post #12

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”.

I’m sorry but this makes no sense: > 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. The body does indeed have aerobic and anaerobic energy systems but any chronic physiological adaptations to any exercise takes time.

So I'm getting this from Peter Attia, his suggested regimen in 45 mins 3-4 per week of zone 2 and one zone 5 all out Tabata style workout and 3-4 strength training sessions.

Not 100% sure if he's right or not but he's probably more informed than either of us. When I talk about time I'm talking about total time in use of these systems - not the time it takes for them to get better which I actually know nothing about.

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

#112

Post by matsemann »

MengerSponge wrote: post #96
matsemann wrote: post #77

Earlier quoted context omitted.

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.

Yes. But if we're at the level where we care about zones and total intensity because of recovery, one probably isn't doing a combined workout at all. Either it's a low intensity or a high intensity workout, not a combination of both.

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

#113

Post by hhmc »

ohgodplsno wrote: post #58
kevin_thibedeau wrote: post #45

Earlier quoted context omitted.

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.

A part of that weight gain is caused by no longer burning let's say an additional 500 calories a day from cycling, another part is due to lack of activity and muscle atrophy lowering your base metabolic rate. And all of this accounts to one thing: you eat too much for a sedentary lifestyle. Cycling just allows you to compensate. So, sure, exercise helps at a certain point. But, take into account: * If you're fat, you…

It's 'basal metabolic rate' not 'base', and it's not going to change materially over a year, even with a shift to inactivity.

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

#115

Post by pbhjpbhj »

urthor wrote: post #5
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

The concept is still worth knowing. Intersperse sprinting into your jogging is extremely important. Or other similar intensity lifts.

Fast sprints, fartlek [Swedish], in jogging was a thing 20+ years ago (Wikipedia says it was developed in 1930s). I got a knee injury and haven't jogged since, is it still a thing? Is this HIT a refinement of that?

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

#116

Post by code_runner »

AmericanChopper wrote: post #103
cycomanic wrote: post #84

Earlier quoted context omitted.

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 a…

Just to chime in for anyone wondering who Kipchoge is if you don’t follow marathoning.

He is hands down the best of all time and is totally in a league of his own. He trains constantly. His entire life revolves around it.

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

#118

Post by saiya-jin »

newaccount74 wrote: post #86
nolok wrote: post #59

Earlier quoted context omitted.

So what you mean is your original comment could just have much said "exercice results in weight loss unless accompanied by a corresponding change in diet to increase calories intake", aka exercise alone as a change results in weight loss.

People get hungry after exercise and automatically eat more to compensate for the spent calories. If you start exercising, but don't watch your nutrition, you will most likely not lose weight.

I don't get why folks often need to reduce such a complex and unique system as our body and its metabolism into some few word description.

You are correct, and there is more, much more: psychology, how our body adapts to training, and so does metabolism. One random example of this vast topic - its well known in weightlifting community if you do hard compound exercises near your limits (squats, deadlifts etc) your metabolism switches to 'higher' burn rate (basal metabolic rate IIRC) and you can basically consume more. One sure way to lose weight if thats the goal, but one should never start weightlifting with those exercises, at that intensity.

Also, again generally, its pretty non-smart to take sedentary individuals and expose them to HIIT as the study did, even if its just spinning. Body should gradually adapt to workload (=stress) and HIIT should be the final step in training, since its so taxing. Otherwise injuries and lose of motivation will happen more often than not. The systems that need adaptation are numerous - muscles, tendons, ligaments, cardiovascular system, nervous system etc.

People are just looking for quick solutions to problems that don't have ones, not good long term at least. Same as diet fads. The cold hard truth that permanent change of fitness/BMI/overall health for the better requires permanent change in nutrition, training and TBH at least a bit overall life approach. Why not start with that?

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

#120

Post by sebastianz »

cycomanic wrote: post #84
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…

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-…

> training achieves the same effects as much longer endurance training at much shorter times

The HIIT part of their training has a different purpose than the slower part. Each type of training serves a different purpose.

A lot of discussion currently also revolves around putting more emphasis on "Zone 2 training" with many hours & kms trained at lower intensity, for better endurance and efficiency of slow-twitch fibers.

> read interviews with e.g. professional cyclists, they train significantly less, but at much higher intensities than 7 years ago

Do you have any reference for this claim?

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