How 1-Minute Intervals Can Improve Your Health
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Both shorter sprints and longer rest periods appear to be just as effective.
These guys sprinted for 30 seconds on a cycle ergometer then pedaled against no resistance for 4 minutes: http://jp.physoc.org/content/575/3/901.full Six of these intervals (~30 minutes total) turned out to be as effective as 2 hours of continuous cycling at 80% of maximum heart rate. It's the sprints that do the trick. Rest periods should be long enough to allow you to perform the sprints successfully. |
I've been doing jumprope tabatas a couple of times a day, each time taking only 4 minutes, and I feel they've really helped my cardio. Right now I'm still doing basic two foot jumps and just going as fast as I can but you can introduce a lot of variability into how you jump to spice things up.
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Great article!
I started Tabata training too on 2/28 and I love it! That, combined with the 6 hours (minimum) per week of Zumba has me losing really quickly! |
John Briffa blogged on this recently, and since reading it, I've been following his suggested HIIT routine with my exercise bike:
Cycling • On a stationary bike, warm up for 2 minutes. • Sprint at about 80–90 per cent intensity for 12–15 seconds. • Cycle slowly for 45–48 seconds (so that the sprint plus rest makes a total of one minute). • Repeat this sprint and rest for a total of 6–10 times. • Cool down with gentle cycling for 2 minutes. Seems a lot less intense than that suggested in the article above. (Maybe that's why I like it! lol) |
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I saw you post on this before thought I would give it a try. Just starting out with 3 short (20-30sec) max efforts to get used to it. Thanks for the post. |
Joel,
If you want to look at some of the original research cited in the article (Gibala) you can find it here: http://jp.physoc.org/content/575/3/901.full |
I recently introduced 10x30-second steep hill sprints into my weekly running regime and marmelised my 5 year old 10k PB last week (at 51) - surely some connection. And so much more invigorating than a steady plod!
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And now for an opposing point of view...
http://douglassreport.com/2012/01/0...ot-to-exercise/ Quote:
I trust Dr Douglas, love his blog, he's a lowcarb proponent. I had just started doing a HIIT routine on an exercise bike, thinking I'm helping my insulin resistance and BG numbers, and now I don't know if I should continue. Opinions on what he says? |
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I feel like a mosquito at a nudist colony...I don't know where to start. In general, Dr. Douglass overstates his case. The HIIT protocol that he describes (1m sprint/1m rest x 10) isn't really representative. Typically, therapeutic HIIT sessions are 30s sprints between 4 minute rest periods repeated 4-6 times, a grand total of 3 minutes of exercise. It's true that >90% MHR is the target, but that heart rate is achieved at the end of a sprint interval and lasts, literally, only a few seconds. Most of the people who do this kind of research think that the brevity of the sprints "buffers" the heart from stress. Use of the term "mainstream" always raises a red flag for me. Advice isn't really mainstream or "alternative", there's either evidence that it has some benefit or there isn't. I don't disagree that you can achieve normal blood sugar through diet alone, but you can add to that benefit with exercise, and that applies to blood pressure and heart-disease, as well. Anyway, life isn't just about blood sugar tests. Exercise will improve your overall quality of life, especially as you get older. It's also true that there are risks associated with vigorous exercise, one of which is "cardiovascular events" but, like everything else, you have to balance the risks with the benefits. Your own doctor will have the best idea of whether or not the benefits outweigh the risks for you. I've got a couple of blog posts about HIIT that I think are informative. You can look at them here: http://aworldlymonk.wordpress.com/ Finally, Dr. Douglass doesn't offer any evidence at all that what he says about exercise and heart attack risk is true. The evidence we do have suggests that, long- term, exercise reduces the risk of heart attack. Sam |
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