Science > Diet and Health

Benefits of High Intensity Interval Exercise

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Carlise:

--- Quote from: deleven on April 10, 2012, 01:12:30 PM ---Yes, this how I do my strength training. It's very intense, but overall less time is spent in the gym. I find once per week can be adequate though sometimes I go twice per.

--- End quote ---

How long have you been doing the program, and what kind of results have you seen?
I am interested in how it will work in the long term, with the majority of people saying it's BS (but who trusts the majority, right?)

deleven:
I've been doing a variation of this type of training for years, but after researching (yes, Doug McGuff and Joseph Mercola [mercola.com]) I've actually cut back my times in the gym to once or twice (maximum). Previously I was going 3 or 4 times per week and not as high intensity. I like the results of one set each muscle group, however weight must be set so that repetition failure occurs around eight, give or take. That high an intensity level can be painful at first especially for large muscle groups like quadraceps, but the body adapts. I would never go back to lower intensity/ multiple sets as the strength gains with minimum time spent are much more advantageous to me. The key is to allow ample recovery time between workouts, hence only once or twice per week.

No question about it, most people doing strength training continue to practice old school, but those in the know, including many pro sports trainers, have switched over to this style as the benefits are more encompassing. Mercola has many videos and articles as well on this type of exercise and the details on benefits to overall health.

dugdeep:
I've been going to a MovNat gym (see http://movnat.com/), although I haven't been in a couple of months  :-[

We usually do a warmup, a strength training exercise and then 10-20 minutes of high intensity interval type exercise. I have to say, I was amazed at how quickly I started getting results. After about two weeks I noticed energy increases, to the point where I was favouring the stairs over the escalator and taking them two at a time when exiting the subway! I also noticed body composition changes quite quickly.

I like the MovNat stuff because it favours natural movement. Instead of isolating particular muscle groups, it looks at entire movements. So you wouldn't work your triceps, for example, you'd do a natural movement that engages all mucles necessary for that movement, including triceps. Exercises like pull-ups and ring-dips are common, but so are balance and flexibility exercises. Sometimes they just say "get over the log" and you've got to figure out how to get yourself over a log suspended from the ceiling on chains, however you can. It's harder than you might think! Or sometimes you just lift heavy stuff and walk a specific route with it, often incorporating balance as well by doing something like walking across a beam while holding things or doing a duck-walk. Once they had me pulling sandbags up and down the hallway via big thick ropes over my shoulders. I felt like a pack mule :lol:

I'm really enjoying the workouts and, once I get my finances back in order, I plan on returning to the gym. It really feels like a great way to increase body intelligence and get you more comfortable in your own skin, IMO, as well as getting you into great shape quickly.

Hesper:

--- Quote from: Dugdeep ---I'm really enjoying the workouts and, once I get my finances back in order, I plan on returning to the gym. It really feels like a great way to increase body intelligence and get you more comfortable in your own skin, IMO, as well as getting you into great shape quickly.
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I've slowed down on my workouts too, and have been a little uneasy about joining a gym.  I've never really liked the "vibes" at any of them. These high intensity routines could be different, since they seem to be based more around play, like you say dugdeep, instead of "look at how much that guy is benching," lol. 

I did get a flier for kosama.com , which seems to be an upstart gym that has some high intensity workout routines.  They use medicine balls, kick boxing, and other things that look like they'd be fun. I'm not sure if it's expensive or not but I plan on checking it out when this semester slows down and I can focus better.  I'll probably be arrested for lending material support to (k)osama though.

SeekinTruth:

--- Quote from: Hesper ---I'll probably be arrested for lending material support to (k)osama though.
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 :lol: :lol:

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