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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)

#451

Post by sasawpg »

oezi wrote: post #374
tayo42 wrote: post #345

Earlier quoted context omitted.

That's 4 hours of activity a day. That can't be true. I do that. I should be fading away then but hover at the same weight.

4 hours of strenuous exercise. This should consume around 3000 kcals. Studies have found that humans cannot consume more calories than 2.5x their basal metabolic rate.

During aerobic training, Nils van den Poel would average 33hrs/week (3x7hr, 2x6hr) roughly at 250W, which will be in the vicinity of 850-900kCal/hr depending on his body's efficiency, likely around 24-25%. That averages to 4250kCal/day when spread across the week. At his size and fitness level, he is probably in the 1800-2000kCal/day range for metabolic basal rate. He aimed for 7000kCal/day during aerobic training and gained 5kg during that summer on purpose. Math seems to add up to me.

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

#452

Post by sasawpg »

asdff wrote: post #394
yamtaddle wrote: post #357

Earlier quoted context omitted.

I did a strict 1400 calorie per day diet for a few months in college. Zero cheating. Also kicked up aerobic activity a ton. Losses were at like 5-10% the rate they "should have" been. Totally worthless. Meanwhile weight lifting has always worked for me a large multiple as well as it "should", for weight loss, if you go by calculators that try to figure how many calories an activity burns. I reckon that in both cases…

Aerobic activity is not all the same either. Some people run for a mile and think that's good, they are maybe burning only 300 calories doing that though. They hike for 4 miles and its another couple hundred, or its blown with the granola bars. If you bike for an hour at less than 10mph you are burning like 300 calories, but if you bike for an hour at like 16-20mph then you are burning like 1000 calories.

Unlikely you'll be burning 1000kCal at 16-20mph unless you're going up a steady incline and keeping that speed (i.e. high power). That is a bit of an exaggeration. The remainder of your point stands - cycling is a great way to burn a lot of calories.

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

#453

Post by sasawpg »

epistemer wrote: post #338
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…

I do super intense conditioning once a week and walk 5 times a week. People that can't be bothered to even walk are not going to stick to intense workouts. It is completely delusional. Not to mention, we know these do not train the same energy systems or have the same benefits too. This whole discussion is dumb.

I can't be bothered to walk, I drive 3 minutes to a grocery store probably daily. I will drive between the grocery store and convenience store, primarily because I'm lazy but also because it is faster and I value my time. I also ride my bike on average 8-10hrs/week. Not as delusional as you may think.

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

#454

Post by sasawpg »

SamPatt wrote: post #418
px43 wrote: post #278

Earlier quoted context omitted.

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 wo…

That's rough. 3k-5k calorie meal? That's an entire day's worth of calories, for someone really active. Strange your body didn't adapt.

I would be writhing in pain if I attempted to consume 3-5k calories in a sitting. I consume a lot of calories on basis that I also burn a lot cycling, but nowhere near that in a sitting. Even 5k/day for me would be painful.

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

#455

Post by sasawpg »

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…

That simply isn't true. Unlike running, cycling at an low endurance pace is quite gentle on your body. Reaching 500kcal/session isn't going to be a problem after a few weeks of getting your mind and body accustomed to biking for more than 15-30 minutes, and chances of injuries will be quite low, especially if you use a stationary bike. You can hit 400kcal in an hour of biking without too many issues. Larger people will generally put out more power and therefore burn more calories.

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

#456

Post by sasawpg »

geraldwhen wrote: post #129
bjornsing wrote: post #98

Earlier quoted context omitted.

> It's 8 minutes, not one minute > 3x8 minutes of higher intensity exercise Not exactly (unless I got something wrong): ”SIT involved 3x20-second 'all-out' cycle sprints (~500W) interspersed with 2 minutes of cycling at 50W”.

50W is nothing, and 500W isn’t really a sprint. For an adult male, you should be pushing 1000-2000 over 20 second sprints. Walking slightly uphill is probably more intense than a 50w bike.

My all-time high for 20s is 863W. I don't think you understand what it takes to push 1000W for 20 seconds, not to mention 1500-2000W.

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

#457

Post by SamoyedFurFluff »

watwut wrote: post #284
SamoyedFurFluff wrote: post #265

Earlier quoted context omitted.

Prepared sets don’t tel you about fueling yourself so you don’t feel too faint to continue, what’s soreness vs injury, etc. they also don’t confirm whether or not your form is good, so you can often injure yourself because super out of shape people very rarely have the body awareness/coordination to be able to self correct.

I think that it is just overcomplicating it for the beginner. What happens when beginner cant continue or it hurts is that beginner will take a break until he/she can continue. I dont think beginner with no trainer to push him would overdo it till fainting. With a form, if you are going to claim that everyone must start with personal trainer to correct their crunches or squats form, pretty much no one will start exer…

I’m not claiming anyone should invest in a personal trainer. You’re putting words in my mouth. I’m just saying that things aren’t as easy or as simple as people describe due to a lack of basic body awareness and knowledge that comes with exercise. For example when I first started I developed severe back soreness the next day, to the point where I worried I had severely injured myself. Google was obviously unhelpful here, as “lower back sore exercise injury or not” is full of SEO spam. It was only when I got to speak with other friends who weightlifted more regularly that it was determined to be probably just soreness from not stretching.

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

#458

Post by sasawpg »

alistairSH wrote: post #224
geraldwhen wrote: post #129

Earlier quoted context omitted.

50W is nothing, and 500W isn’t really a sprint. For an adult male, you should be pushing 1000-2000 over 20 second sprints. Walking slightly uphill is probably more intense than a 50w bike.

50W is barely moving on a bicycle. But 500W is a significant effort for an untrained person, particularly somebody of smaller stature. FWIW, I'm an avid recreational cyclist and my 1-hour power fluctuates in the 250W-280W range at 68-70kg body weight. My all-out sprint power is over 1000W, but not by much. 2000W is enough to win elite sprints, both on the track and on the road.

He talks about 20 seconds, that's quite the length to hold 1000W+ on. Not to mention repeat it multiple times with 2 minutes of recovery, which is nowhere near enough for untrained or trained athletes unless you dedicate a significant amount of your recent training on sprints.

FWIW, I'm in a similar boat, my FTP currently is around 275W, granted I'm smaller (62-64kg), but I am still a long ways away from holding 1000W for 20 seconds.

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

#459

Post by sundvor »

sn9 wrote: post #421
TeMPOraL wrote: post #398

Earlier quoted context omitted.

That's interesting. Makes sense for athletes, but unfortunately seems not transferable to non-athletes, simply because hardly anyone has time for "huge amounts of low intensity" training. Some people find success in organizing their life to get enough exercise in the natural way, as part of activities of their day, but I think the popularity of HIIT in recent days clearly indicates there's also lots of people who wan…

The question isn't if people have time for elite levels of training. The real question is if you can get more done in the time available to you with HIIT or LISS cardio. If you're sufficiently time constrained, HIIT will win. But past a certain threshhold, LISS will always allow you to perform a greater volume of work with lower recovery costs and lower injury risks and, consequentially, greater benefits to health an…

I think you last point is very important.

For overall health, going for "failure" in weight lifting appears to be the delusional to me; it's much better to lift at a consistent, repeatable level than to greatly increase the risk of injury chasing short term gains. When injured, your volume is going to be zero.

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

#460

Post by SamPatt »

sasawpg wrote: post #454
SamPatt wrote: post #418

Earlier quoted context omitted.

That's rough. 3k-5k calorie meal? That's an entire day's worth of calories, for someone really active. Strange your body didn't adapt.

I would be writhing in pain if I attempted to consume 3-5k calories in a sitting. I consume a lot of calories on basis that I also burn a lot cycling, but nowhere near that in a sitting. Even 5k/day for me would be painful.

I can consume 3k a day eating clean, but no more.

Eating all that in one meal would require some extremely unhealthy eating, for me.

I know sumo wrestlers and other extreme athletes are capable though.

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