101–110 of 159 posts
One needs a standing desk and a treadmill.
Also, if you are watching an episode of a tv show, randomly watching YouTube videos, listening to podcasts, etc., walk an hour or two during that time. That time won't feel 'wasted'.
I can't point you towards any study. But intake of new knowledge and information is somehow better while I am walking.
Earlier quoted context omitted.
Usually in this context it means “the max effort that you can sustain for 2 minutes”. Same thing goes for a 20-minute max effort or even an hour etc.
Max effort is kind of nebulous as it really means different things to different people. Heart rate is probably the simplest and universal gauge for this... Atm I am somewhat unfit (relative to my past/potential) so when I do a round on the pads in muay thai/boxing which could be 2-4 minutes, my heart rate sits around 180-185 for the duration of the round. Often, sparring is actually more relaxed than pads because the…
It’s just that some people have a max that is lower than others, or at some points in your life your effort is lower than at others, as dictated by physical, mental, or psychological capacity for that person at that moment.
For example a normally sedentary person might find it mentally and psychologically uncomfortable to exercise strenuously. That doesn’t mean they’re not putting forth max effort.
Max effort means max effort.
Earlier quoted context omitted.
> you'd still be left with 2 hours of personal time to do all your extracurriculars like cleaning, parenting, spousing, hobbying, shopping, repairing things, etc. In what way is parenting an extracurricular activity?
I took the comment as sarcasm.
I’ve been relying on Poe’s Law for so long I never thought it could happen to me.
I haven't read the paper, but what I am curious about, how much of the damage can be turned back if someone becomes physically active after a long sedentary period? Let's say someone already had low fat oxidization and/or cardiovascular disease, how much of that can be "cured" by being active? This post claims: the good news is, this is reversible. But is that so? Is it also proven to reverse things in all cases? I w…
I didn’t strength train until my 40s. Started being able to curl 15 pound weights. Now at the same reps I’m up to 20 or 25. Years later :) It takes time. It’s a very steady climb. No doubt if I was a teenager I’d make much faster progress. But it’s not just about the raw amount of weights, my running pace, etc. The benefits for my mental health in the moment. Improving my sleep and stress. And myriad other benefits m…
- Dr. Mike Israetel, sport scientist and expert vulgarian
https://youtu.be/r8zcF6Ut7lo?t=903
I hope you continue, friend. The best age to start is when you're young, but the second best age to start is today. Keep at it, and never struggle to get out of a chair.
A lot of people in the comments are expressing curiosity about "ideal" amounts of exercise to avoid these sorts of problems. I have a real-life friend whose hobby is studying this stuff. His recommendations boil down to: - 1/week 20 minutes HIIT: 5 minutes warmup, 3x(2 minutes high intensity + 3 minutes low intensity) blocks. - 1/week strength training focused on large muscle groups. - 12,000 steps per day walking (H…
Isn't 12k steps like 6 miles? I could plausibly jog that much, but to walk it every day seems like a huge time commitment.
Earlier quoted context omitted.
tl;dr; Nope. Assuming that HIIT workouts are 100% vigorous activity (unlikely), then a "few" instances would only add up to around 24 minutes of vigorous activity, which is far short of the minimum recommended 75 minutes of vigorous activity. If you are short on time then performing HIIT for 15 minutes five days a week will get you much closer to the minimum requirements.
4-minute HIIT run (30s full/5s walk, repeat) makes you vomit and not feel your legs. 15 minutes of HIIT 5-times a week is a wishful thinking. It's not your typical "vigorous" activity. At my athletic very best I could at most chain 3 HIITs in a row and be destroyed for a few days.
On that basis, I would say that someone whose entire exercise regime is doing HIIT a few times a week for 8 minutes (24 minutes in total) is not going to be hitting the 6x multipler required for an equivalent of regular 150 minutes of exercise.
Between this and http://myticker.com (posted recently), I want to share a theory of mine: 1) the internet is mostly made up of spaces where the median opinion is vanishingly rare among actual humans. 2) the median internet opinion is that of a person who is deep into the topic they're writing about. The net result is that for most topics, you will feel moderate to severe anxiety about being "behind" about what you sh…
https://www.yalemedicine.org/news/why-you-shouldnt-rely-on-b...
Would 8 minute HIIT a few times a week do the job?
It almost certainly will improve your VO2MAX.
A lot of people in the comments are expressing curiosity about "ideal" amounts of exercise to avoid these sorts of problems. I have a real-life friend whose hobby is studying this stuff. His recommendations boil down to: - 1/week 20 minutes HIIT: 5 minutes warmup, 3x(2 minutes high intensity + 3 minutes low intensity) blocks. - 1/week strength training focused on large muscle groups. - 12,000 steps per day walking (H…
A good summary: https://bannister.coach/mitochondria-and-exercise-how-differ...
Quoting the conclusion:
> In this systematic review and meta-regression covering ~ 50 years of research data, we demonstrate that the magnitude of change in mitochondrial content, capillarization, and VO2 max to exercise training is largely determined by the initial fitness level. The ability to adapt to exercise training is maintained throughout life irrespective of sex and presence of disease. Larger training volumes (higher training frequency per week and larger number of training weeks) and higher training intensities (per hour of training, SIT > HIT > ET) are associated with greater increases in mitochondrial content and VO2 max. Therefore, training load (volume x intensity) is a robust predictor of changes in mitochondrial content and VO2 max. Increases in capillarization occur primarily in the early stages of exercise training (< 4 weeks) with ET, HIT, and SIT equally enhancing capillaries per fiber, while ET is more effective in increasing capillary density (capillaries per mm²) due to less pronounced muscle fiber hypertrophy.