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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)

#271

Post by jononomo »

Back in 2011, I went through a phase in which I ran on the treadmill for 21 minutes several times a week. I would jog at 8-9 MPH for 2:15, then sprint all-out for 45 seconds at 10.5 or 11 MPH. The only other exercises I did were some light-weight squats and a handful of oddball machine exercises. I was also on a paleo diet.

After I had been doing this for a few months (not more than 4 months) a friend of mine invited me to take part in a half-marathon. Prior to the half marathon, I only went on two long runs with my friend (over ten miles).

When the big day came I finished the race in 99 minutes -- which is a 7:30/mile pace for the entire race. I was 35 years old at the time.

I was astounded at how well I performed given my training regimen -- I ended up near the top of my age class!

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

#272

Post by 988747 »

smeagull wrote: post #173
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. There are drugs that say otherwise. As a side effect of medication, I've had to increase my calorie intake to maintain my weight. Not to mention the relative bio-availability of foods differs even when their calories don't. Fats and Proteins need more processing per calorie than Carbohydrates. I'm also fairly certain there are…

> As a side effect of medication, I've had to increase my calorie intake to maintain my weight.

Is it a medication that increases energy expenditure? Something that boosts your metabolism?

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

#273

Post by jononomo »

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…

I can't stand this "it's just physics" talking point when it comes to calories and weight loss. Why don't you try consuming exactly as many calories of gasoline as your body burns each day and then tell me whether you lose or gain any weight?

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

#274

Post by mister_mister »

gadders wrote: post #255
mister_mister wrote: post #169

Earlier quoted context omitted.

Reading about the diet of DK Metcalf that is Low carb, Intermittent fasting, with plenty of vegetables is according to the latest science. Eddie Hall has goal based diets, Normal people wouldn't be able to process the amount of food he eats, can't be healthy to eat that much. But at the same time it's clearly working for him. Just saying genetics does a disservice to them.

I think they are genetic outliers, but they are also outliers in the stresses they are putting on their body. They genuinely need ~12k calories per day (Hall and Phelps).

They are genetic outliers because are able to operate at a elite level, but if you would learn more about sport and nutrition then those diets wouldn't look so extreme. They are eating goal based diets, that's different diet then normal person could or should consume. Hall and Phelps diet is not one that very sustainable but Metcalf one is actually the quite similiar to longevity diets. As such statements about that they are just genetic freaks this a disservice to diets they are eating and what we can learn from that.

If they would 4k their bodies will start to adjust to those levels, would that be their top performance probably not. The human body is very adaptable to any kind of circumstance.

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

#275

Post by jononomo »

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 -…

Conversely, you could increase your caloric intake and still lose fat if you ate only beef, which is the diet I recommend.

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

#276

Post by marmada »

Can someone confirm what intensity is high intensity?

E.g, I have a rowing machine that leaves mildly out of breath and makes my heart beat quickly, is that HIIT? Or is HIIT more like stair climbers, which cause me to almost collapse after doing them for 12+ minutes.

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

#277

Post by finnh »

marmada wrote: post #276

Can someone confirm what intensity is high intensity? E.g, I have a rowing machine that leaves mildly out of breath and makes my heart beat quickly, is that HIIT? Or is HIIT more like stair climbers, which cause me to almost collapse after doing them for 12+ minutes.

If you can do it for more than 1 minute, than it's not high intensity.

Not to say it's not a good-great workout, but it's not the HI in HIIT.

Also - hello fellow punishment lover! I rowed in high school & college & used to own an erg and am considering buying another one. They are so. fucking. time. efficient (HIIT evangelism be damned).

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

#278

Post by px43 »

cj wrote: post #152
newaccount74 wrote: post #86

Earlier quoted context omitted.

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"…

That sounds neat.

For me, after I exercise, I get ravenously hungry and am unable to concentrate for the rest of the day unless I eat a 3-5k calorie meal. I heard it would get better over time, so I did it for a year, one hour with a really good personal trainer, three times a week. It put a lot of strain on my relationships, and I got in trouble at work since I was basically at half capacity, and couldn't get any work done on Mondays, Wednesdays, or Fridays. I did it for a year and it was the same the whole time. I was also told that eventually I would get "addicted" to exercising, but I hated every moment of it up to the very end.

After a year of that, I stopped, and regained my sanity for the most part. I didn't actually lose much weight, but towards the end I had gotten some compliments about looking healthier, which was nice, but not worth the psychological tool it took on me. I guess I'm just sitting here desperately trying to not destroy my body further while I wait for some miracle cure for leptin resistance or something.

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

#279

Post by oezi »

dropofwill wrote: post #267
sebastianz wrote: post #120

Earlier quoted context omitted.

> 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 fibe…

Jay Vine recently said in an interview that last year his max hours per week was 30 and that wasn’t training, it was a big week in a grand tour. His coach at least seems to be on a mid 20s hours a week approach. Jay implied this was a change throughout the peloton, but you can still see old school strategies doing well (Bernal for example does huge volume in base from strava).

One key thing to remember is that humans can't do much more than 30 hours per week of exercise because they can't consume sufficient calories to compensate.

It has come to the point that tweaking nutrition science to feed athletes better so they can train more is a key aspect of the ultra endurance training (e.g. the Norwegian Iron Men around Olaf Alexander Bu).

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

#280

Post by shlant »

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…

> 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

I have a hard time believing this. Here is the first link from googling "cico weight loss studies":

https://legionathletics.com/cico-diet/

it's only a "meme" to those that have been convinced by people who are trying to sell you a specific diet/lifestyle (most commonly fasting or low carb)

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