I found that setting a two minute timer and running up and down a stair case with high intensity once per day can resolve a whole host of seemingly unrelated issues.
Issues such as?
The elevator not working
Exercise intensity is associated with cardiometabolic health
11–20 of 76 posts
Re: Exercise intensity is associated with cardiometabolic health
#12As an anecdote of one, I was doing moderate intensity endurance exercise for a couple years with only modest improvements in basic cardiovascular metrics that kind of flatlined over time. As an experiment, I switched to high-intensity interval type training for a couple months, which required about half the time to do. All of my cardiovascular metrics immediately changed in a strongly positive way. When I did the old…
You probably spent all that time training your cardiovascular base, which takes a long time to do. Then, you capped them off with anaerobic gains that were only possible with that prior work.
For optimum gain you should mix moderate exercise with intense exercise, but the time you put in likely made your later success possible.
Re: Exercise intensity is associated with cardiometabolic health
#13Re: Exercise intensity is associated with cardiometabolic health
#14I like sprinting a couple times up our hill, ca 10s each, 4-6 times. It’s full out, and when I‘m untrained (like now), I‘m quite exhausted afterwards.
But the dopamine boost I get from this is immense. It lasts 24-48h. I‘m in a general good mood for this period. Sometimes, a little more competitive than normal - that’s a downside.
Normal jogging or long walks don’t have this effect, at all.
Re: Exercise intensity is associated with cardiometabolic health
#15At first I thought they found something new, however it is known that exercise intensity should be of various types for the best health outcome. In my training regimen I already have a weekly session of high-intensity training, and other session at a lower intensity.
High intensity by far gives you the best gains for the time you put in, but there's only so much you can do without overtraining.
The way to really maximize your potential is to do high intensity 30 mins 3x/wk and then intersperse it with a great deal of low intensity cardio. Like 4x more if you can, per the 80/20 rule.
It works because it's starting to approach the most exercise your body can handle. (Although some athletes definitely fit in more.)
Re: Exercise intensity is associated with cardiometabolic health
#16I found that setting a two minute timer and running up and down a stair case with high intensity once per day can resolve a whole host of seemingly unrelated issues.
Issues such as?
I'm not OP, but when I started run-jog-walking one mile, three days a week (which is a bit more than two minute stairs every day, but still asking muscles, joints, and heart to wake up), that my back pain lessened, some niggling knee tightness stopped bothering me, and I noticed an increase in how long I could go doing something moderately strenuous before craving a rest (e.g. moving boxes, or walking with a heavy object, or running after something or someone). It doesn't have to be a massive lifestyle shift -- walking a couple times a week can give similar benefits. But the jump from "basically sedentary" to "loading muscles and joints and heart for ~20 minutes 2-3x a week" is truly ENORMOUS when it comes to our biological systems, and a lot of those systems start running a lot happier with that.
Exercise is not a panacea, and those who say it will fix everything and cure depression and make you perfect are quacks. But, it pains my contrarian ass to say, some light cardio every now and again is much closer to what our bodies are happy with than desk life, such has been my experience.
Re: Exercise intensity is associated with cardiometabolic health
#17At first I thought they found something new, however it is known that exercise intensity should be of various types for the best health outcome. In my training regimen I already have a weekly session of high-intensity training, and other session at a lower intensity.
I built this HIIT timer tool www.hiitmeup.fit for exactly this reason as I try to squeeze in a compact exercise during my busy work days. I put this out on show HN a few weeks ago and hope others will find it just as useful as I do.
Re: Exercise intensity is associated with cardiometabolic health
#18I play Dance Dance Revolution. Doing hard songs in that game is basically the definition of high intensity interval training. And it's fun!
Re: Exercise intensity is associated with cardiometabolic health
#19As an anecdote of one, I was doing moderate intensity endurance exercise for a couple years with only modest improvements in basic cardiovascular metrics that kind of flatlined over time. As an experiment, I switched to high-intensity interval type training for a couple months, which required about half the time to do. All of my cardiovascular metrics immediately changed in a strongly positive way. When I did the old…
second this
Re: Exercise intensity is associated with cardiometabolic health
#20I found that setting a two minute timer and running up and down a stair case with high intensity once per day can resolve a whole host of seemingly unrelated issues.
Same. I found that picking up a 28-kg kettlebell and climbing up a 20-storey building within 6 mins (switching up hands every couple of floors) is an awesome "functional" exercise. Hits cardio, grip strength and unilateral stability stuff.
If you can haul a 60 pound lump up 20 stories, this article is not for you.