Subnostr

Anonymous 2y ago

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

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Discussion

Anonymous 2y ago

Mitochondrial density and insulin sensitivity are important.

End rant

The Beave 2y ago

My body is about as responsive as a cold gelatinous ooze. HIIT also is bad for people with injuries.

gray 2y ago

Kills the knees in my experience.

Anonymous 2y ago

What was your work:rest ratio?

Running, cycling, etc would all have the similar influence on things like lactate threshold and blood pH but would have different stresses on your joints

gray 2y ago

I was doing 30 minutes of HIIT 2 days a week with 3 days of strength and 2 rest days.

I’ve had occasional knee aches for a long time prior to that though.

I found the best workout for me was hopping on an elliptical for 30-40 minutes a work out.

Anonymous 2y ago

I am not the authority, I am just another person with some letters after their name. So what I think is just some shit some rando thinks…

Personally, I think that’s too much. Not just the length of your HIIT workouts, (15:15 I assume?) but adding 3 days of lifting? Unless you’re 22 with a nutritionist, that’s a LOT. I admire the grind for sure. But that’s a loooooot of work brother.

Recovery is incredibly underrated. Sleep is incredibly underrated. I am of the opinion most people can get far more results with far less work. But there’s massive biological variation and I can’t sit here and tell you anything without really knowin ya

gray 2y ago

It was just light strength stuff curls and what not.

Anonymous 2y ago

If you’re currently injured, for sure.

It can be taxing but it’s actually one of the best protocols for athletes in the “detraining” status. As to say, I can rapidly increase things like V02 max for someone who hasn’t exercised in a while DUE to injury. Bringing athletes who were injured back up to pace, it works phenomenally

The Beave 2y ago

Old injuries never allowed to heal properly. I'm borked.

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.

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.

node 2y ago

I don’t have much time from cycling training (~30mins). But I always do intervals 🦾

Anonymous 2y ago

Of course! Youre captain Proof of Watts! I always peep your data when you upload it

node 2y ago

You should upload your intervals as well, if you want. Positive intervals loop 🤣