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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)

#151

Post by andmarios »

logifail wrote: post #126
AmericanChopper wrote: post #103

Earlier quoted context omitted.

> 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…

> 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 Assuming you're not looking to become an endurance athlete, is conditioning muscles for endurance something one should aim for? Why? "Improved cardiometabolic health" sounds like something everyone - includ…

Being able to walk for 3-5km, maybe with a little incline, play with your kids, do a few chores, is important. A 25-30 minute jog every now and then or 10-15 minutes of light cardio/HIIT mixup can help with this, no need to go full endurance.

Furthermore a more proper fitness regime will fix your posture and improve your quality of life immensely. Things like a flight of stairs, getting in and out of the car, carrying a couple bags of groceries, or just getting up from the floor will become much easier. Again, not going into hours of training, but to 15-30 minutes a few times per week. Your kids can watch. :)

I don't challenge the research results. Just saying that there are more upsides than just cardiometabolic health, as someone who has seen this first-hand, going from couch potato to a little more active lifestyle.

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

#152

Post by cj »

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.

>People get hungry after exercise and automatically eat more to compensate for the spent calories.

This isn't universally true.

Exercise significantly decreases my appetite for about 3 hours post exercise. And for me, it's not just a barely noticeable decrease - it's an extremely noticeable long-lasting appetite decrease where I'll often end up skipping meals.

Do a quick google search for "exercise decrease appetite" for supporting evidence.

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

#153

Post by itsoktocry »

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…

>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

This seems like a pretty negative reading. How about:

Sedentary people (who have the most issues and highest healthcare costs), can see significant improvements in health by exercising for a fraction of time normally recommended.

Sounds like wins all around.

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

#154

Post by FartyMcFarter »

scott_w wrote: post #109
matsemann wrote: post #74

Earlier 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)

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.

Crossfit is bad for most people for other reasons as well. For example, look at how they do pull-ups [1]. It's basically a fitness meme at this point - they use form that doesn't encourage general strength, just swinging around and putting pressure on the arm/shoulder joints on the way down, for the sake of increasing competition rep numbers. This seems utterly pointless unless you really care about winning Crossfit competitions [2].

[1] https://www.youtube.com/watch?v=4PWvepZMZ7E

[2] https://www.youtube.com/watch?v=lEe-loVKOOM

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

#155

Post by notafraudster »

itsoktocry wrote: post #153
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…

> 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 This seems like a pretty negative reading. How about: Sedentary people (who have the most issues and highest healthcare costs), can see significant improvements in health by exercising for a fraction of time normally…

It's a win _if_ the barrier to getting sedentary people to improve their health through fitness is time cost and not all of the other costs associated with habit formation. My guess is for most sedentary people the biggest thing is that they manage to talk themselves out of doing anything, or once they start, talk themselves into allowing cheating/skipping rather than drilling in the habit.

(Not that this is bad news regardless, it's good to have tools in the toolbox and some people might prefer lower time higher intensity stuff, but I do think the result is pretty limited)

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

#156

Post by itsoktocry »

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…

>Here’s a video made by Eliud Kipchoge‘s athletics team that talks about the benefit of long runs:

Is there any science here, or just anecdata from elite athletes, who are often terrible judges of their talent? It's really hard to judge this stuff.

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

#157

Post by FartyMcFarter »

geraldwhen wrote: post #131
matsemann wrote: post #74

Earlier 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)

The only person I know who got rabdo was not drinking enough water daily and supplementing creatine.

What does creatine have to do with it? If anything, creatine seems to reduce the risk, by reducing the amount of muscle damage:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5371628/#:~:tex....

"Overall, the available data strongly suggest that creatine supplementation prior to an endurance exercise challenge reduces muscle damage and inflammation in athletes, both of which would predict a lower risk of rhabdomyolysis, not a higher risk."

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

#158

Post by feet »

andmarios wrote: post #151
logifail wrote: post #126

Earlier quoted context omitted.

> 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 Assuming you're not looking to become an endurance athlete, is conditioning muscles for endurance something one should aim for? Why? "Improved cardiometabolic health" sounds like something everyone - includ…

Being able to walk for 3-5km, maybe with a little incline, play with your kids, do a few chores, is important. A 25-30 minute jog every now and then or 10-15 minutes of light cardio/HIIT mixup can help with this, no need to go full endurance. Furthermore a more proper fitness regime will fix your posture and improve your quality of life immensely. Things like a flight of stairs, getting in and out of the car, carryin…

Training specificity is a thing. Why would endurance training fix your posture?

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

#159

Post by dmix »

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-…

> without making your calorie intake less than your expenditure you will not loose weight

I've asked on HN a couple times in the past for citations that support this meme and haven't yet found a good source on this. The connection between caloric restriction and weight loss isn't as straight forward as people seem to think, despite that being the standard correlation pushed since the 1950s.

Calories seems to be the catchall metric pushed around, but it seems to be as much about what you eat, not just eating less. Although I'm sure asking someone to simply "eat less" would still ultimately contribute to weight loss. Whether calories is the thing that matters is the question.

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

#160

Post by fingerlocks »

arthurofbabylon wrote: post #64

In 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…

Going to have to disagree. I’ve bailed from a few Yosemite big walls because a partner lacked the endurance to climb 16-20 hours straight. These were 5.13 sport climbers that were too bonked to jumar the rope.

Nope, you can’t run a climbing marathon unless you train for it.

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