The joke is, people like the author who are too lazy or "don't have time" to do 45 minutes of exercise won't do the 10 minute workout either
The joke is, people like the author who are too lazy or "don't have time" to do 45 minutes of exercise won't do the 10 minute workout either
I see lots of slow adult runners who never train hard. They seldom race anything as short as a 5k and when they do, their pace is about the same as their half marathon pace.
For all those runners, HIIT would probably help a lot... as would weekly intervals on the track.
To older athletes, the big advantage of HIIT is the boost in testosterone levels, as shown by multiple studies. By older, I don't mean over 30, I mean over 60.
riding 45 minutes a day is equivalent probably to running maybe 20 minutes a day at most. so, if you interpreted this to mean that if you run 45 minutes a day vs. that 10 minutes of 9 easy and 1 hard, you'd surely improve much more from the 45 minutes of running than cycling.
So the high intensity training is still 90% warm-up/easy/cool-down.The study compares:- 12 weeks, 3x/week, of 90% warm-up, easy, cool-down and 10% intensity, versus- 12 weeks, 3x/week, of training with a volume too low to be called base trainingIf you measure these workouts, not in time, but reflecting some kind of intensity measure, like "training effect" or "EPOC", you might find that they are comparable, explaining the roughly equal measures of increase in fitnessBut it's hard to project either of these training scenarios to elites usually training with much larger volumes of intensity, stamina, and mileage.It's even hard to project to newbies, who should increase volume, then intensity, from 45 minutes, 3x/week, in as little as 2-3 weeks. Once you adapt to the initial increase in stimulus, you need to increase the training to increase the stimulus, or your progress will stagnate.BTW, You cannot become elite without some kind of HIT in your training. We've known this for more than 100 years.
DiscoGary wrote:
According to this study done on couch potatoes over 12 weeks. The HIT portion was done on a stationary bike:
2 minute warm-up
20 seconds all out
2 minutes easy
20 seconds all out
2 minutes easy
20 seconds all out
3 minute cool down
That's it. 10 minutes total, with 60 seconds of real exercise.
http://well.blogs.nytimes.com/2016/04/27/1-minute-of-all-out-exercise-may-equal-45-minutes-of-moderate-exertion/?_r=0What are the limits to this? Could someone become elite with some kind of HIT program?
Nobody ever done sessions of 4 x 200m or 150m.
Not much different.
In untrained individuals pretty much any stimulus causes big gains at first in all areas of fitness.
The body will quickly get used to this intense exercise and not respond as aerobically in future as the aerobic component of this session is small and easy to adapt to.
If the 45 minute group were actually putting some work in not just milling about then they would continue increasing into the future.
McMaster has done 2 similar studies before, one in 2010:
and previously in 2005:
http://dailynews.mcmaster.ca/article/a-few-30-second-sprints-as-beneficial-as-hour-long-jog/
I noticed they've not used a control group at any time that did the shorter exercise routines but without the increased intensity. I'm not sure if this is due to study constraints or a simple oversight but it seems persistent in their studies.
Methinks the named Mr. Gibala has a bias in his approach.
So you are over 100 years old rekrunner?
How old are you to have known about HIIT for over 100 years?
By the way, the proper term is HIIT...not HIT.........
It is an acronym for High Intensity Interval Training
Oh well.
rjm33 wrote:
So you are over 100 years old rekrunner?
How old are you to have known about HIIT for over 100 years?
By the way, the proper term is HIIT...not HIT.........
It is an acronym for High Intensity Interval Training
Oh well.
No, HIT = high intensity training. Yes, people have used interval training since at least the 19th Century, probably sooner.
Just Another LRC Idiot wrote:
dingle wrote:Remember it's actually 10min = 45 min
And could anyone become an "elite" by running 45min/day at a moderate pace?
Yes. Your moderate pace gets faster and faster.
DiscoGary wrote:
According to this study done on couch potatoes over 12 weeks. The HIT portion was done on a stationary bike:
2 minute warm-up
20 seconds all out
2 minutes easy
20 seconds all out
2 minutes easy
20 seconds all out
3 minute cool down
That's it. 10 minutes total, with 60 seconds of real exercise.
http://well.blogs.nytimes.com/2016/04/27/1-minute-of-all-out-exercise-may-equal-45-minutes-of-moderate-exertion/?_r=0What are the limits to this? Could someone become elite with some kind of HIT program?
Sure, You just need to stretch the workouts to 60-90mins. And start cutting those rest periods done to 30s. Interval workouts go back 100 years and have been very sucessful at building champions.
fisky wrote:
I see lots of slow adult runners who never train hard. They seldom race anything as short as a 5k and when they do, their pace is about the same as their half marathon pace.
For all those runners, HIIT would probably help a lot... as would weekly intervals on the track.
To older athletes, the big advantage of HIIT is the boost in testosterone levels, as shown by multiple studies. By older, I don't mean over 30, I mean over 60.
I have been doing hard intense intervals for 40 years. Before the word HIIT was invented.
Charles Allie can run a 25 second 200 meters at age 67. What do you think his intensity looks like? You hobby joggers think you invented something new?
Here's the joke though. If you take a 60 year old who hasn't done any intensity, and run him/her through your HIIT program, he/ she will be injured in 3 or 4 weeks.
studies show... wrote:
Everyone here with any experience knows that if you have a few weeks to improve, intervals will do it better than plain old mileage. And then you don't improve any more.
Yes. I usually refer to that as the microwave method vs the crock pot way of training a distance runner.
Mostly see this in HS kids. Ideally you have kids come out in the summer and you do your base work, then hills, blah blah...This is the preferred way of training HS XC athletes.
However often you will have kids that don't come out until the start of the school year, or you have kids move in over the summer and didn't know about the summer program or about XC. To get them ready for the state meet you can microwave them on intervals and by season's they'll often be up to snuff and able to contribute.
Yeah right.
rjm33 wrote:
So you are over 100 years old rekrunner?
How old are you to have known about HIIT for over 100 years?
By the way, the proper term is HIIT...not HIT.........
It is an acronym for High Intensity Interval Training
Oh well.
Megan Keith (14:43) DESTROYS Parker Valby's 5000 PB in Shanghai
2024 Boston marathon - The first non-carbon assisted finisher ran..... 2:34
Official Suzhou Diamond League Discussion Thread (7-9 am ET+ Instant Reaction show at 9:05 am ET)
adizero Road to Records with Yomif Kejelcha, Agnes Ngetich, Hobbs Kessler & many more is Saturday