The Truth About Exercise

[Reub]

I just watched this video about High Intensity Training, HIT, which entails as little as 3 minutes of exercise per week. Has anyone actually tried this strategy to better health and with what results?

http://video.pbs.org/video/2364989581/

[notsheigetz]

I saw the same video and just started on the 3 minute regimen yesterday so I'll have to let you know how it goes later on. I've done other forms of HIIT before but spent a good bit longer than 3 minutes a week. The science seems to be saying this is the way to go, rather than the low intensity stuff that they used to recommend.

Did you also see the video on intermittent fasting by the same doctor? I'm also on my second week of that regimen along with my wife. It hasn't been that difficult so far.

[Benko]

Intermittent fasting has become trendy over the last several years, there are a number of different protocols, and I believe validity.

"High Intensity Training, HIT,"  goes back decades e.g. see Mike Mentzer and I don't think most people these days are in favor this protocol.

[Gumby]

FWIW, from Mark Sisson:

...High intensity interval training is well suited both for people who like to exercise and people who hate to exercise – and it’s extremely effective.

Yes, HIIT is a “shortcut”? in that it allows you to gain many of the benefits of aerobic exercise without spending all the time we usually associate with “cardio,”? but they are far from “easy.”? One thing you should probably know about true intervals: they’re actually really, really hard! Like, puke-bucket-strategically-placed-near-the-stationary-cycle hard. You’re essentially cramming a couple hours’ worth of training into a few 30 second chunks. That’s one reason most HIIT studies use stationary bikes – they’re a bit safer for the average person to go all out on than running. If you’re trying to test the effects of HIIT in population of seniors, the last thing you want them to do is go out to the track and run sprints. Hamstrings will be flying all over the place like broken rubber bands. But, if you stick them on a stationary bike, even the most athletically-average person can get going at a very high clip without risking injury.

If you’re going to get the most out of HIIT, you really do have to push yourself. For an out of shape fifty year old, pushing oneself will look very different from a twenty year old athlete pushing herself. It’s all relative, and if you can’t run, you can swim, cycle, row, use the elliptical, or just about anything.

However, to answer your ultimate question: is it all we need? For me, no. I enjoy movement too much. Of course, I like to stay active by playing Ultimate and paddleboarding and snowboarding and hiking and playing with my family, with a bit of strength training and sprinting thrown in for good measure. Fun stuff, you know?

If you view exercise only as a means to an end? I’m still going with “no.”? I happen to feel that lifting some heavy things and lots of slow moving are also crucial and even necessary for true fitness and health. I’m particularly skeptical about the the “active couch potato,”? where you work out hard a few time a week but stay relatively sedentary the rest of the time, which this approach to HIIT as the exercise panacea seems like it might promote. But you could do a lot worse than focusing on HIIT, I suppose.

Source: http://www.marksdailyapple.com/hiit-ome ... ked-goods/

[Benko]

Gumby,

HIIT not same as HIT

Intervals are good stuff (HIIT).

[Gumby]

Gumby,

HIIT not same as HIT

Intervals are good stuff (HIIT).

Benko,

Read the Sisson article. You'll see that they are talking about the same PBS "The Truth About Exercise" report about HIIT.

Hi Mark,

I just watched a PBS special called The Truth About Exercise. Much of it was centered around a study being conducted in the UK concerning how long we really need to exercise during the week to obtain the necessary health benefits.

Currently the findings indicate that 3, 30 second bursts of exercise (bike, sprinting, rowing machine, etc.) followed by a rest period three times per week could be enough.

I’m assuming you’ve heard of this and are probably getting other emails. Just wondering what your thoughts are? Is it really enough and how do we define “enough”?, i.e. is it enough to keep us fit, but perhaps not enough to get that toned/ripped look many are after? I’ve included a link to an article about the study. Thanks.

Is three minutes a week of exercise all you need to get fit?

Kristen

Source: http://www.marksdailyapple.com/hiit-ome ... ked-goods/

[Benko]

OK my bad then.  Sorry.

[Gumby]

OK my bad then.  Sorry.

Not your fault. Reub started off the conversation by saying "HIT". But, I think he just meant, "HIIT"!

[colorado4]

Yes, it is effective but very, very strenuous.  I did the SuperSlow program for over a year before relocating.  It is a once-weekly, 20 minute workout that works every muscle group in the body to failure, then a few seconds beyond.  I would highly recommend it.  Google Arthur Jones, an interesting character.

[FarmerD]

In the USAF, we did a lot of Special High Intensity Training (SHIT).  This was high intensity interval training with a PT instructor yelling at you. 

[clacy]

That was an interesting show.  Thanks for the link.

[frugal]

I just watched this video about High Intensity Training, HIT, which entails as little as 3 minutes of exercise per week. Has anyone actually tried this strategy to better health and with what results?

http://video.pbs.org/video/2364989581/

We're sorry, but this video is not available in your region due to right restrictions.

WTF!!!

[Coffee]

"You’re essentially cramming a couple hours’ worth of training into a few 30 second chunks."

No, you're not. 

Still good, though.

[frugal]

Can't find the video on youtube!

Can you please help?

tks

[notsheigetz]

Can't find the video on youtube!

Can you please help?

tks

Here's a local link you might try.... http://www.wgby.org/episode/8431

I watched it on the ROKU PBS channel myself.

[frugal]

I just watched this video about High Intensity Training, HIT, which entails as little as 3 minutes of exercise per week. Has anyone actually tried this strategy to better health and with what results?

http://video.pbs.org/video/2364989581/

We're sorry, but this video is not available in your region due to right restrictions.

WTF!!!

use a proxy server with a US based IP address

How?

Can I downlaod it to *mp4?

[l82start]

  cut and paste the video link in here http://www.proxfree.com/youtube-proxy.php  or http://www.proxyforyoutube.net/

[Reub]

I tried the HIIT yesterday. Just did 3 20 second bursts at maximum effort. It really knocked me out!

[notsheigetz]

I tried the HIIT yesterday. Just did 3 20 second bursts at maximum effort. It really knocked me out!

I have had no problem with the 3 short bursts so far but back when I was doing a much longer routine with 6-8 bursts it often left me with a bad case of insomnia.

[Reub]

I tried the HIIT yesterday. Just did 3 20 second bursts at maximum effort. It really knocked me out!

I have had no problem with the 3 short bursts so far but back when I was doing a much longer routine with 6-8 bursts it often left me with a bad case of insomnia.

That's easily curable. Just read a few of my old posts.

[tararojer]

you can easily access by using a web proxy use this one http://proxymonster.us type your url and click surf

[dragoncar]

What's the best way to get this high intensity safely?  I could maybe do it on a stationary bike or elliptical machine, but I've tried running up stairs and at that intensity it's a bit scary to risk breaking my neck if I slip.

[Reub]

I do it on my exercise bicycle. First, I start with a warm-up, beginning slowly, of 10 minutes. Then I do the 3 high intensity bursts, followed by a cool down of a few minutes. 

[Kriegsspiel]

In the USAF, we did a lot of Special High Intensity Training (SHIT).  This was high intensity interval training with a PT instructor yelling at you.

Hah! The Army had a similar program.