Subnostr

Replying to

Anonymous

Had to attend a lecture about High Intensity Interval Training last night

I will spare you two hours of content to say this

You can lose more weight in 10 minutes of work than 60 minutes of steady state exercise

Your caloric expenditure will continue even after exercise ceases

Different modalities lead to different physiological adaptations largely through neuro-endocrine responses

You can determine the physical outcome you desire and work backwards through the necessary modalities

Your body is more responsive than you think

mleku 2y ago

where would rucking fit into that scheme? i typically do a 5-6km walk with 13-20kg of weight, i've been upping the ante but when i carry more in one session i don't need to do it as often - i'm bringing home heavy loads of shopping.

as i get into the range of 20kg of weight it's definitely starting to become very high intensity, even though it's slow, because the force required for each step is exponentially increased in relation to the additional weight.

i'm mainly doing it to save money, but also to condition myself. i have always wanted to be able to carry a pack like soldiers do, and i'm now getting in the range of half way there.

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Discussion

Anonymous 2y ago

So, rucking is effectively a steady state exercise. Which is fine, in a lot of ways that’s actually ideal in the sense it is incredibly low impact, and manageable for decades. If you did only that for your entire life, you would manage a great physiology. I am a huge proponent of the average person sticking to something they can commit to regularly for the course of their life. Far too many people get gung ho for 6 months and burn out. So if rucking is what you enjoy, fuck yeah!

The main difference is, HIIT is made to intermittently bring you above your lactate threshold. As to say, just to the point of discomfort. That acidic burn in your muscles when you’ve worked at near maximum exertion is the “feeling” you’re looking to achieve. The constant flux of achieving that acidic burn, and then resting, all to achieve that burn again, has very strong physiological influence in meaningful aerobic capacities.

There is some possibility incorporating 1 HIIT session into your routine would actually increase your rucking distance. Especially when your distance is around 3 miles or so.

mleku 2y ago

yeah, i do intend to expand my routine with a regular high intensity squat with a big weight on me, once i top out at 30kg loads - mainly because when i hit 30kg i only need to do that once a week for my shopping requirements.

by the way, that reminds me, you are probably aware of this but Systema martial art training routines include extremely high intensity, extra weight stuff, like doing push-ups with someone on your back. this is part of the reason why rucking appeals to me, it's building a baseline for me to be able to take on more mountain climbing.

madeira has some amazing places to be seen, most of them are over 1km altitude and about 15km as the crow flies, so to get there with my own energy is one major goal for me. if shtf i'll be leaving it in my dust, and nobody used to normal terrain will have a chance of getting to me.