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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)

#181

Post by waynenilsen »

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-…

I would also add that hit has a better chance of improving overall metabolic health raising resting metabolic rate and allowing you to eat more in the long run. Short run, low and slow will increase total daily expected expenditure but hit is a better long term investment.

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

#182

Post by snovv_crash »

frognumber wrote: post #167
dmix wrote: post #159

Earlier quoted context omitted.

> 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 c…

If I cut my calorie intake by a moderate amount, I don't lose any fat. If I cut my calorie intake by an extreme amount, I start to lose fat. My hypothesis is that the equation that weight loss is related to calorie intake minus expenditure, but I think the conclusions one draws from it fail to take into account how much the body can control expenditure. My body seems to naturally drift up in fat weight, very slowly -…

You probably subconsciously downregulate your physical activity when you reduce calories, due to lower energy levels. If you wear a fitness tracker and equate number of steps to high calories you should see a difference even with slight reductions in caloric intake. Even the amount of fidgeting you do during the day can change your base caloric expenditure.

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

#183

Post by paulcole »

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

For a very specific set of effects.

Other effects vary widely person to person.

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

#184

Post by mister_mister »

tarsinge wrote: post #180
dmix wrote: post #159

Earlier quoted context omitted.

> 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 c…

This is not a meme but basic physics. This is how you do your cut and bulk cycles to lose and gain exactly a planned amount of weight. My base energy expenditure is relatively low at around 1800 kcal. If I eat 2000 kcal I will gain around 1 kg in 35 days (1 kg of fat is a 7000 kcal surplus), and similarly I could lose 1 by eating 1600 kcal. For finding sources look up "TDEE". Weight loss is complicated because of the…

The body is not closed system if it would be perfect close system then eating once a day or once per week would have the same effect spreading that over the day. The cells do not use calories. They use ATP, converted different pathways such as glucose, fatty acids, ketones and oxygen.

Calories are measured by burning them, so that means we are using two different measurements that may overlap but are not compatible.

In the Calories model would it be possible to explain why people with diabetics type 1, that don't use insulin stay thin even though they would eat massive amounts?

https://www.everydayhealth.com/eating-disorders/diabulimia/

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

#185

Post by scott_w »

lynx23 wrote: post #123
scott_w wrote: post #100

Earlier quoted context omitted.

Because it's not even close to sufficient. Your "conviction" doesn't hold a candle to established medical knowledge.

"Established medical knowledge", don't make me laugh! According to that, I should have a countable number of covid deaths in my family and friend circles, even our (ex) chancellor told us via media that everyone will know someone who died due to covid. Apparently, I am not everyone, and my friends apparently are not everyone either. "establish knowledge" my ass.

Ahh so you’re a Covid denying loon. This makes a lot of sense now.

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

#186

Post by paulcole »

twawaaay wrote: post #128

Everybody knows that high intensity exercise does more than low intensity ones per hour invested. At least in running world. The issues are, and especially when you are out of shape: * adherence -- it is difficult to keep people do hard, high intensity exercises regularly. Part of being a runner is learning to deal with pain but people who are out of shape are almost by definition new to this and are not yet accustom…

> Everybody knows that high intensity exercise does more than low intensity ones per hour invested. At least in running world.

“Does more” is hella vague. As a 40-mile a week runner I find that low intensity runs “do more” for me because they’re more relaxing.

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

#187

Post by strken »

jmmcd wrote: post #150
hutzlibu wrote: post #139

Earlier quoted context omitted.

"training achieves the same effects as much longer endurance training at much shorter times. " Like other commentors have said, certainly not the same effects, only maybe for the effects tested. High intensity training for example has a much higher risk of injury.

I think it depends - running miles and miles at low intensity will damage my middle-aged knees more than HIT.

With zone 2 training, if you're not that fit you might be able to hit the right intensity just walking fast up a slight incline.

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

#188

Post by nottorp »

Arch-TK wrote: post #164
notafraudster wrote: post #155

Earlier quoted context omitted.

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…

Time cost is one of the major obstacles for more than just the reason of "it takes this X minutes out of your week". If you tell me I have to spend 45 minutes doing exercise 3 times a week my mind will be filled with excuses and the dread of how exhausted I will feel after 45 minutes and how it will likely be more like a 2 hour time commitment every time I do it. It's a much easier sell to say: 10 minutes where you'r…

45 min is a streaming series episode. I've found that the only way to get my ass on a stationary bike is to stick it where I can see the TV and watch something brainless. Ideally fast paced and violent so I can pick up the rythm :)

And admit it, no matter how busy you are you do watch some entertainment once in a while.

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

#189

Post by bliteben »

dmix wrote: post #159
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-…

> 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 c…

Calories are a unit of energy. You are arguing against chemistry and physics. Im sure you could find inaccuracies in calorie counts for various foods. Additionally Im sure some foods are more filling and/or healthy at different calorie counts.

Arguing that calories in doesn't matter is nearly on the level of Holocaust denialism, as the main picture evidence there is of the effects of calorie deficits.

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

#190

Post by matwood »

notafraudster wrote: post #155
itsoktocry wrote: post #153

Earlier quoted context omitted.

> 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…

You're right. I get asked regularly about exercise plans from people who don't exercise at all. My response is always, 'don't over think it'. Just start doing something. All this focus on elite athletes lets people procrastinate by looking for their perfect plan.
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