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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)

#121

Post by jeltz »

code_runner wrote: post #116
AmericanChopper wrote: post #103

Earlier quoted context omitted.

> HIT (High intensity training, what is discussed in the article) training achieves the same effects as much longer endurance training at much shorter times Certainly not the same effect. 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. I don’t know much a…

Just to chime in for anyone wondering who Kipchoge is if you don’t follow marathoning. He is hands down the best of all time and is totally in a league of his own. He trains constantly. His entire life revolves around it.

And last year he got a new world record for marathon at 37. He is the best marathon runner in the world, currently and ever.

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

#122

Post by saiya-jin »

arthurofbabylon wrote: post #64

In personal experience as a dedicated rock climber (traveling full time for half of the last 15 years), I can easily conclude that bursts of intense exercise accomplish a lot more for health and fitness than prolonged, more gentle workouts. Intensity readily builds muscle mass and coordinates muscle fibers, while fostering feelings of clarity and joy. It’s just the easier pathway to “being fit.” Climbers train for in…

> One can easily convert high-intensity fitness to low-intensity but prolonged fitness.

This ain't truth even though I get where you are coming from. Otherwise ie best sprinters would be automatically best ultra marathon runners. Guess what - they are not even trying to compete there, its just different sport, their bodies are simply not accustomed by training for that and they would be pretty bad at it.

Climbing, however good sport that is (apart from people dying from time to time mostly due to human errors but not only), ain't the best indication of this - if you are an elite climber, you don't go out and do ie 10-hour continuous hard scramble/easy climb. No, you focus on those hard routes, ie on project for a week or month. Yes you have decent endurance on those easy climbs but that comes from overall fitness that top climbers simply must have

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

#123

Post by lynx23 »

scott_w wrote: post #100
lynx23 wrote: post #57

Earlier quoted context omitted.

Question is, how to get that "exercise". I am going to be downvoted, but I am convinced sex twice a week is more or less sufficient for the "exercise" part.

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.

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

#124

Post by petesergeant »

bjornsing wrote: post #98
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…

> 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”.

This comment does the maths: https://news.ycombinator.com/item?id=34515924

In fact, it’s 10 minutes not 8

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

#125

Post by lynx23 »

scott_w wrote: post #102
lynx23 wrote: post #99

Earlier quoted context omitted.

Everyone their own. I prefer to feel fine without a training regime and without assuming that everything I do is insufficient. I feel very good with that attitude and approach. However, I am not overweight, so its easy for me to feel that way.

Smokers feel absolute fine for years. Until one day they don't.

Humans feel absolutely fine for years, until one day, they die.

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

#126

Post by logifail »

AmericanChopper wrote: post #103
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-…

> HIT (High intensity training, what is discussed in the article) training achieves the same effects as much longer endurance training at much shorter times Certainly not the same effect. 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. I don’t know much a…

> 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 - including us sedentary workers with families and not much free time - might benefit from. Being able to achieve health improvements in short training sessions would appear to be a really important option.

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

#127

Post by fransje26 »

arthurofbabylon wrote: post #64

In personal experience as a dedicated rock climber (traveling full time for half of the last 15 years), I can easily conclude that bursts of intense exercise accomplish a lot more for health and fitness than prolonged, more gentle workouts. Intensity readily builds muscle mass and coordinates muscle fibers, while fostering feelings of clarity and joy. It’s just the easier pathway to “being fit.” Climbers train for in…

Maybe the walks had the same contribution to your fitness as light "recovery training" days have? Where the low intensity effort actively helps your body & muscles to recover from a previous training in a more efficient way than a training-free day would?

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

#128

Post by twawaaay »

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 accustomed to pain.

* injuries -- especially when you are out of shape, the goal should be consistency over quality. Any injuries will immediately put you out of your high intensity training. And high intensity training with out of shape people is a recipe for lots of injuries.

* volume -- while you can do a lot more per minute on high intensity exercise, you can do a lot more low intensity volume. You can quickly and safely build up to be able to do half an hour of slow jog a day even if you are overweight and out of shape.

* recovery -- high intensity exercises have high recovery requirements. Do out of shape subjects know how to massage their muscles? How to stretch? How long to recover? Recovery will further cut the volume of training. An out of shape person may need 3-4 days of recovery after a short but hard, intense interval session. Normally, this is filled with low intensity running and intense sessions are limited to once a week to give time to recover.

Even elite runners recognise how dangerous it is to do large volume of high intensity exercises and there is very popular, successful movement now to almost exclusively low intensity exercises and reserving high intensity mostly for the last stretch before the event. The main goal of this is to ensure injury-free training.

So if I was taking care for out of shape patients and prescribing training regimen I would still tell them to do, for starters, easy, comfortable jogging rather than any high intensity exercise.

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

#129

Post by geraldwhen »

bjornsing wrote: post #98
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…

> 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.

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