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

pubmed.ncbi.nlm.nih.gov

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

#141

Post by sebastianz »

bjornsing wrote: post #137
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.

So? If the article says 50/500W then I’d say that’s the best objective description of the effort level.

> So? If the article says 50/500W then I’d say that’s the best objective description of the effort level.

It is an objective description of the power they produced. NOT their effort level. Their effort level would be established via their BPM, perceived extersion, lactate levels, etc etc

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

#142

Post by notyourday »

mindhash wrote: post #38
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…

such an important point here. The benefits of exercise are maximum when you start from a sedentary life. You will hit plateau at some point and then one has to re-think the plan. I am doubtful that just 10 min exercise over a few years will get you in a better shape. Another factor greatly ignored is HRV as key indicator of recovery and response to an exercise. Andrew Flatt (1) is a researcher and has been studying h…

> VO2 max are trackable using hand-held

VO2 max is not trackable via hand-held. VO2 max tracking at this point requires going to the lab, putting on a mask that collects expelled gasses and getting on a treadmill. Neither resting heart rate nor peak heart rate track VO2 max.

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

#143

Post by jonplackett »

rintakumpu wrote: post #93
jonplackett wrote: post #29

All these many studies about 1 minute exercise don’t seem to take into account how long that fitness will last, and how likely you are to get injured. I started running about a year ago and the first thing you have to learn is there’s a bunch of body systems you need to improve - heart, ability to use oxygen, removal of lactic acid, strengthening your body so you don’t get injured and can therefore train continuously…

As a former national-level 10km runner I can very much second this training regimen. However if your starting point is sedentary you are probably better off doing something that you like and can commit to, be it high-intensity or otherwise. Studies like these are important in showing various tradeoffs but shouldn't be used blindly and prescriptively.

Hey - congrats on national level 10k! Very impressive! When you say ‘this’ training regimen, do you mean the fast/slow/in between i described, or the one they talk about in the article? If the article then I’m gonna give it a try anyway!

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

#144

Post by cardanome »

thejackgoode wrote: post #2

The title is not really honest, it’s a 10 min “commitment”. If you frame it correctly, the result isn’t that surprising

Time commitment is not really the limiting factor as to why people are out of shape anyway.

HIIT is not a cheat code. Yes, technically it is just 1 minute of active exercise but oh boy will that minute feel like ages, especially if you are out of shape.

It should intuitively make sense that that low intensity over a longer time and higher intensity over a shorter time would equal to roughly the same results (no exactly, they train slightly different things but let's keep it simple.)

Whether you do HIIT or low intensity exercises, at the end of the day you still have to put in the work. There is no shortcut.

People that are completely out of shape can do basically anything and it will give them great results. The hard part is building a habit of exercise.

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

#145

Post by matsemann »

scott_w wrote: post #106
newaccount74 wrote: post #83

Earlier quoted context omitted.

Does that really happen for 3x 20sec max effort on a stationary bike?

No, this is a common theme I see. People who know nothing about exercise take real medical things that happen to people who massively overtrain and assume it can happen to a regular unfit person exercising for 10 minutes a day. For the 3x20s intervals, the max effort of a person is far, far, below the max effort that, say, I can put out (as a trained cyclist). I strongly doubt the people doing this were actually push…

The rabdo I'm talking about doesn't just happen to people that overtrain on a regular basis. It happens often to beginners doing their first workout at a gym being pushed to hard. But I agree, for 1 minute total effort it's probably not a risk. My comment was more in the general sense of giving untrained people high intensity workouts, especially in a group context where they take it too far (like crossfit).

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

#146

Post by gadders »

lynx23 wrote: post #37
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…

Or you just eat less, which is probably going to change your body mass without exercise :-)

I wonder what would be best long term - an obese person that exercises or a "skinny" person that doesn't?

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

#147

Post by seper8 »

bratwurst3000 wrote: post #132
KronisLV wrote: post #88

Earlier quoted context omitted.

> The benefits of exercise are maximum when you start from a sedentary life. You will hit plateau at some point and then one has to re-think the plan. I've noticed something similar. In the countryside, I usually exercise when it's warm outside and track my weight and how much I do each day. After the winter is over, I start at small amounts of exercise (a few km of running, a small amout of sit ups, push ups, pull u…

Sidenote. 60% of natural Musclemass someone can gain can be gained in half a year. Then its plateu. Maybe fat burning is the same.

source? sounds like bs

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

#148

Post by antupis »

geraldwhen wrote: post #131
matsemann wrote: post #74

Earlier quoted context omitted.

It is risky. People push themselves too hard to keep up and end up with rabdo. (Edit: I was thinking more of a normal HIIT class, not the 1 minute one)

The only person I know who got rabdo was not drinking enough water daily and supplementing creatine.

yup personally I don't know anybody who have got that when training and what I have heard it is usually not enough water + some sketchy supplements like https://en.wikipedia.org/wiki/Hydroxycut .

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

#149

Post by MezzoDelCammin »

affgrff2 wrote: post #94
MezzoDelCammin wrote: post #87

personally, I'd be cautious of using this article to build up an exercise routine. Yes, intervals / HIIT are really effective and they consume relatively little time. Being an egineer it's tempting to use this as a base for some sort of 80-20 heuristics and simply say "this is good enough" and cut the aerobics. But is it? It's definitely better than doing nothing. But if the goal is some sort of performance improveme…

Interestingly, the polarized training you describe is also know as the 80/20 rule that specifically recommend the opposite (80% low intensity + 20% high intensity) of what you mean by 80-20 (do just 20% to gain 80% of results).

ah, misunderstanding. What I meant is the somewhat natural tendency to see the 80% gains in 20% effort and then say "80%, that's good enough".

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

#150

Post by jmmcd »

hutzlibu wrote: post #139
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-…

"training achieves the same effects as much longer endurance training at much shorter times. " Like other commentors have said, certainly not the same effects, only maybe for the effects tested. High intensity training for example has a much higher risk of injury.

I think it depends - running miles and miles at low intensity will damage my middle-aged knees more than HIT.
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