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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)

#281

Post by shlant »

criley2 wrote: post #170
dmix wrote: post #159

Earlier quoted context omitted.

> without making your calorie intake less than your expenditure you will not loose weight I've asked on HN a couple times in the past for citations that support this meme and haven't yet found a good source on this. The connection between caloric restriction and weight loss isn't as straight forward as people seem to think, despite that being the standard correlation pushed since the 1950s. Calories seems to be the c…

You are very right to question this! While the thermodynamics aren't assailable, it turns out that the calorie system is in fact quite fallable and bad! There's a lot of good material on why, I like this talk: https://www.youtube.com/watch?v=aJQxadvsmEQ But simply put: - Our system for measuring how much "calorie" is in any given food is extremely problematic and unrelated to how the body captures energy - Our system…

"calories don't count" is a strong claim from a video that didn't provide a shred of evidence to support it

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

#282

Post by shlant »

marmada wrote: post #276

Can someone confirm what intensity is high intensity? E.g, I have a rowing machine that leaves mildly out of breath and makes my heart beat quickly, is that HIIT? Or is HIIT more like stair climbers, which cause me to almost collapse after doing them for 12+ minutes.

from the study - "'all-out' cycle sprints (~500W)"

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

#283

Post by dkarl »

TheAlchemist wrote: post #82
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…

This may work in climbing, but as far as I know, it doesn't really work in cycling or running. Yes, you should do a bit of high-intensity, but also ~80% of your training in those disciplines should be rather low intensity. Basically one does not work without the other.

> Basically one does not work without the other.

This is true for high-level competition, but it's overly absolute for the rest of us. They both definitely work to some extent.

I think for the general public, the balance of high and low intensity training has to take into account how much time people are willing to dedicate to it. A friend of mine and I backpack together, and we both dedicate much more time to exercise than the average person, but much less time than a dedicate amateur. Call it three hours per week on average. My friend does exclusively low-intensity endurance training, because he dislikes anything else, and I do mostly strength and high-intensity training, for the same reason. I think it's plausible that given the limited hours we're willing to put in, my high-intensity training prepares me better for long-duration, low-intensity activity.

The data we have about endurance training comes from studies and dedicated athletes. A lot of people fall into the middle ground: not sedentary, and willing to put in more time than a study participant, but also not putting in 10+ hours of training per week like a competitive endurance athlete.

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

#284

Post by watwut »

SamoyedFurFluff wrote: post #265
watwut wrote: post #247

Earlier quoted context omitted.

There are channels on youtube with prepared sets of workouts. I have seen people follow them with success. And also, I used app (freeletics, but there are plenty of others) to give me workouts which worked well for me.

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 exercising anymore. That is just going to be too expensive and time consuming. And among people I know who regularly exercise, none of them started with a trainer.

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

#285

Post by dr_dshiv »

cycomanic wrote: post #84
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…

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-…

> without making your calorie intake less than your expenditure you will not loose weight.

I’ve never believed this — only because my weight is so consistent and my eating is not. My body must have a way to regulate the absorption of calories from the gut. When I have some insanely high calorie meal, my body doesn’t necessarily absorb all the calories. This seems easy to measure, so I must be wrong. Or…

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

#286

Post by aantix »

syzarian wrote: post #239
subharmonicon wrote: post #216

Earlier quoted context omitted.

It’s not that simple, although it may seem that way for some people. Twice I have been on very extreme calorie counting regimens for months at a time combined with substantial weight lifting and cardio. Both times I have observed that if I reduce calories the first thing that happens is I start to feel colder in the same environments. My body adjusts to my new caloric intake by reducing my metabolic rate it seems. I…

If metabolic rate changes due to caloric restriction then this doesn’t negate the view that basic physics dictates that calories in minus calories out determines weight loss. It just means that a corresponding change to calories out can occur with caloric restriction. It is a physical reality that calories in minus calories out determines weight loss. It is also a reality that adhering to this might be very difficult…

If you want to increase muscle mass, why don’t you just keep lifting increasingly heavier weights?

If you want to lose weight, just keep eating increasingly less calories.

Because that trivializes the problem. There’s physiological pushback on many dimensions.

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

#287

Post by ianai »

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…

Is HiiT really a good idea for people with increasing levels of being out of shape? That sounds like a recipe for doing way too much way too fast and getting injured.

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

#288

Post by hanifc »

scott_w wrote: post #185
lynx23 wrote: post #123

Earlier quoted context omitted.

"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.

Ahh so you’re a Covid denying loon. This makes a lot of sense now.

That seems like a very uncharitable interpretation of what the poster said. I interpreted it as "Medical studies and statistics don't always map perfectly to the individual case."

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

#289

Post by MacsHeadroom »

syzarian wrote: post #239
subharmonicon wrote: post #216

Earlier quoted context omitted.

It’s not that simple, although it may seem that way for some people. Twice I have been on very extreme calorie counting regimens for months at a time combined with substantial weight lifting and cardio. Both times I have observed that if I reduce calories the first thing that happens is I start to feel colder in the same environments. My body adjusts to my new caloric intake by reducing my metabolic rate it seems. I…

If metabolic rate changes due to caloric restriction then this doesn’t negate the view that basic physics dictates that calories in minus calories out determines weight loss. It just means that a corresponding change to calories out can occur with caloric restriction. It is a physical reality that calories in minus calories out determines weight loss. It is also a reality that adhering to this might be very difficult…

Nobody is contesting the physical reality of CICO; what they are contesting is that the "calories out" section of the diet is as easily controlled as previously thought.

I'm supposedly on a 1500 calorie deficit, eating ~1300-1500 calories a day and burning ~3000, according to my fitbit. But I'm only losing about 0.5lbs per week.

My conclusion is that I'm really only burning 2000 calories despite HIIT 3x/week, strength training 4x/week, and cardio 6x/week. If it weren't for all this training I would likely be gaining weight on what would otherwise be a reduced calorie diet for someone my size per every major TDEE calculation

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

#290

Post by grogenaut »

dr_dshiv wrote: post #285
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-…

> without making your calorie intake less than your expenditure you will not loose weight. I’ve never believed this — only because my weight is so consistent and my eating is not. My body must have a way to regulate the absorption of calories from the gut. When I have some insanely high calorie meal, my body doesn’t necessarily absorb all the calories. This seems easy to measure, so I must be wrong. Or…

It's pretty easy to come up with ways the body wouldn't take up calories. I and everyone here has had diarrhea for example. I've eaten 5k calories on a sedentary day with no impact on weight as well tho it's hard to account for water without a strict accounting.

What's harder to refute is the loss of weight due to calorie restriction which is mostly physics. This is what the gp is talking about.

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