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

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

#411

Post by Arch-TK » Wed, Jan 25, 2023, 7:43 PM UTC

nottorp wrote: post #188

Arch-TK wrote: post #164

Earlier quoted context omitted.

Time cost is one of the major obstacles for more than just the reason of "it takes this X minutes out of your week". If you tell me I have to spend 45 minutes doing exercise 3 times a week my mind will be filled with excuses and the dread of how exhausted I will feel after 45 minutes and how it will likely be more like a 2 hour time commitment every time I do it. It's a much easier sell to say: 10 minutes where you'r…

45 min is a streaming series episode. I've found that the only way to get my ass on a stationary bike is to stick it where I can see the TV and watch something brainless. Ideally fast paced and violent so I can pick up the rythm :) And admit it, no matter how busy you are you do watch some entertainment once in a while.

Of course I do but I watch stuff with my fiance, the idea of putting an exercise bike in the living room with her would likely not go down well.

Likewise, in 10 minutes you can watch some short youtube video. The point is not that you can sweeten the deal of the 45 minute work-out to make it more bearable, the point is that when faced with 10 minutes of exercise vs 45 minutes of exercise, 10 minutes is a much easier pill to swallow _and_ is infinitely better than 0 minutes.

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

#412

Post by Arch-TK » Wed, Jan 25, 2023, 7:49 PM UTC

snapcaster wrote: post #218

Arch-TK wrote: post #164

Earlier quoted context omitted.

Time cost is one of the major obstacles for more than just the reason of "it takes this X minutes out of your week". If you tell me I have to spend 45 minutes doing exercise 3 times a week my mind will be filled with excuses and the dread of how exhausted I will feel after 45 minutes and how it will likely be more like a 2 hour time commitment every time I do it. It's a much easier sell to say: 10 minutes where you'r…

I have yet to hear an _honest_ "i don't have time excuse". Everyone that has said this to me watches hours of netflix, dicks around on phone, etc. etc. Everyone has time, they just don't actually want to be healthy or in good shape. They want to want it

Nobody has time for anything they don't make time for, and making time for 2 hours of exercise related activities is far more difficult to muster (in terms of willpower) than making time for 10-20 minutes of the same.

I'm glad that you have unlimited reserves of willpower and have no trouble with procrastination and as a result can just do any task on demand no matter how seemingly unpleasant it sounds, but unfortunately almost nobody on this planet is like that.

This research is very positive and useful to get people who are currently doing 0 minutes of exercise a week to do 30 minutes of exercise a week, it flies in the face of a lot of "if you don't exercise for at least x minutes a week, you might as well not be exercising" bullshit.

30 minutes of exercise per week (it doesn't really matter if it's high-intensity or not) is really much much better than 0.

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

#413

Post by jononomo » Wed, Jan 25, 2023, 7:55 PM UTC

asdff wrote: post #402

jononomo wrote: post #275

Earlier quoted context omitted.

Conversely, you could increase your caloric intake and still lose fat if you ate only beef, which is the diet I recommend.

Rabbit would be even faster but you do have to supplement fats to avoid dying.

You have to eat the fattiest cuts of ribeye steak to really make the "lion diet" work. (Yes, I know that Michaela Peterson named this diet and she and her father are morons, but the diet definitely works in spite of them.)

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

#414

Post by jononomo » Wed, Jan 25, 2023, 7:56 PM UTC

scotty79 wrote: post #359

jononomo wrote: post #273

Earlier quoted context omitted.

I can't stand this "it's just physics" talking point when it comes to calories and weight loss. Why don't you try consuming exactly as many calories of gasoline as your body burns each day and then tell me whether you lose or gain any weight?

Basic physics 100% tells you you won't gain weight in that case.

Are you certain that humans can properly digest gasoline and make use of its calories?

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

#415

Post by evandale » Wed, Jan 25, 2023, 7:58 PM UTC

dxhdr wrote: post #378

snowwrestler wrote: post #337

Earlier quoted context omitted.

Your body will only store surplus fat long-term if you consume enough calories to maintain the surplus. Otherwise your body makes fat from the sugary sweets, but then later converts it back and burns it when you need energy. The real “myth” of calories in = calories out is that it’s possible to do it by feel. It takes a lot of work and math, like spreadsheet-level, to actually track calories in and out. So even thoug…

> The real “myth” of calories in = calories out is that it’s possible to do it by feel. It takes a lot of work and math, like spreadsheet-level, to actually track calories in and out. So even though it is physically true as a concept, it’s not a good weight management strategy for most people. The real myth is that you can track calories in and calories out. How do you measure how many calories your body absorbs from…

You track calories in by making all your food and weighing everything you eat.

In practise you don't need to track the out because it doesn't change much per day. It's not easy to burn 200 calories but it's easy to consume them. That's why it's common to hear that weight loss happens in the kitchen.

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

#416

Post by jononomo » Wed, Jan 25, 2023, 7:59 PM UTC

ck2 wrote: post #373

jononomo wrote: post #296

Earlier quoted context omitted.

Why are you so confident? See my other comment.

The way you trained was almost exactly the same as the 3x 45 minute group. What you call a 45 second sprint at the end is similar to what trained runners do after a run called strides. It has no similarity to the sprint training group. You did not say how many weeks you trained. It was roughly 20 miles per week which yes is enough to do a half-marathon in 1:40 for an average 35 year old man which is considered the "o…

Thanks for the informative comment!

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

#417

Post by jjtheblunt » Wed, Jan 25, 2023, 8:21 PM UTC

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.

you could with tapeworms!

https://en.wikipedia.org/wiki/Eucestoda

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

#418

Post by SamPatt » Wed, Jan 25, 2023, 8:24 PM UTC

px43 wrote: post #278

cj wrote: post #152

Earlier quoted context omitted.

>People get hungry after exercise and automatically eat more to compensate for the spent calories. This isn't universally true. Exercise significantly decreases my appetite for about 3 hours post exercise. And for me, it's not just a barely noticeable decrease - it's an extremely noticeable long-lasting appetite decrease where I'll often end up skipping meals. Do a quick google search for "exercise decrease appetite"…

That sounds neat. For me, after I exercise, I get ravenously hungry and am unable to concentrate for the rest of the day unless I eat a 3-5k calorie meal. I heard it would get better over time, so I did it for a year, one hour with a really good personal trainer, three times a week. It put a lot of strain on my relationships, and I got in trouble at work since I was basically at half capacity, and couldn't get any wo…

That's rough.

3k-5k calorie meal? That's an entire day's worth of calories, for someone really active. Strange your body didn't adapt.

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

#419

Post by snowwrestler » Wed, Jan 25, 2023, 8:28 PM UTC

dxhdr wrote: post #378

snowwrestler wrote: post #337

Earlier quoted context omitted.

Your body will only store surplus fat long-term if you consume enough calories to maintain the surplus. Otherwise your body makes fat from the sugary sweets, but then later converts it back and burns it when you need energy. The real “myth” of calories in = calories out is that it’s possible to do it by feel. It takes a lot of work and math, like spreadsheet-level, to actually track calories in and out. So even thoug…

> The real “myth” of calories in = calories out is that it’s possible to do it by feel. It takes a lot of work and math, like spreadsheet-level, to actually track calories in and out. So even though it is physically true as a concept, it’s not a good weight management strategy for most people. The real myth is that you can track calories in and calories out. How do you measure how many calories your body absorbs from…

It is absolutely possible to do it. Thousands of athletes and artists who depend on their weight professionally do it. Here’s one example:

https://youtu.be/5356zt0JiDY

It does require work to understand your particular body, and discipline to do it consistently. Which is again, why it is not a good technique for most people. Most people don’t have the time, motivation, or really the need to do what this woman (in the video) is doing.

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

#420

Post by snowwrestler » Wed, Jan 25, 2023, 8:33 PM UTC

Ar-Curunir wrote: post #350

snowwrestler wrote: post #340

Earlier quoted context omitted.

You can’t break the “model” as it is basic thermodynamics. If a diabetic is consuming many calories but also excreting many calories, that is still calories in and calories out.

Pooping out excess calories is not usually what people mean by “calories out” in CICO

Right, because excreted calories are typically consistently small for most people.

That’s not necessarily true for diabetics, so someone with that condition will have a different experience with it.