Benefits of High Intensity Interval Exercise

[deleven]

I would like to start a tread on the benefits of high intensity interval type exercise. It has been my experience that this is a great way to maximize time spent exercising with the purported benefit of raising HGH (human growth hormone) levels especially beneficial to those of us over 30.

I was initially led to this method through interest in strength training to facilitate my fitness as a tennis player years ago and have come across many sports and fitness experts who have now recommended this style of rigorous exertion followed by ample recovery time in repeated intervals as being a far more beneficial method of cardiovascular exercise than the standardized and routinely accepted methods of long term aerobic activity.

Chief among the advocates is Joseph Mercola, MD who after years of advocacy and practice as a long distance runner has changed his primary exercise platform into that of his “Peak 8” program. This basically recommends a sprint type activity for 30 seconds followed by a 90 second recovery, the interval of which is then repeated for a maximum of 8 times (Good luck in doing this for even 3 intervals when you first start). This session is then to be repeated no more than 3 times per week as recovery is essential.

The following article references Al Sears, MD whom Psyche previously referred us to on important aspects of high fat/ low carb diet.

_http://fitness.mercola.com/sites/fitness/archive/2010/04/15/new-study-shows-how-you-can-exercise-less-and-get-more-benefits.aspx

I especially enjoyed the following videos as it shows Dr. Mercola practicing what he preaches.

_http://fitness.mercola.com/sites/fitness/archive/2010/11/13/phil-campbell-on-peak-8-exercises.aspx

My own personal advocacy stems from feelings of increased daily energy and improved overall strength with such little time spent actually doing the exercise. I sleep much better at night as well. The down side is that the intensity level must be quite high to achieve maximum results and the pain can be relatively severe during the last few seconds of that 30 second sprint. The nice thing is that the form of high intensity can be varied throughout the week. One session could be stationary cycling and the next could be high intensity weight training. This keeps the boredom factor at a minimum.

Doug McGuff, MD makes a compelling case for slow high intensity exercise in the following interview.

_http://fitness.mercola.com/sites/fitness/archive/2012/01/06/dr-doug-mcguff-on-exercise.aspx

Best of all is that your body will tell you when you’ve pushed hard enough as your fitness level will dictate your exhaustion point. If you have not been on some sort of exercise regimen it is advised that you don’t push too much too soon. You may marvel at how fast your fitness and overall health, with proper diet, soon takes a delightful turn for the better.

I would really appreciate hearing from others on this subject. :D

 

[Carl]

I always do HIIT when I do cardio training, it is an excellent way to increase fitness levels + strength and takes only 20 minutes for a full session. Combined with the diet advocated on this forum it is a potent form of exercise and I would recommend it to anyone with a good basic fitness level. It is important not to overdo it though and to start slowly, as I have made myself sick a few times doing this.

It also seems to fit with the paleo idea very well, as back in the hunter-gatherer days life would consist of periods of rest alternating with periods of intense exercise when chasing animals (or running away from them!).

 

[deleven]

Yes, fight or flight are what are bodies seem to respond best to. That's a good warning to start off slowly. In fact too much exertion at first can indeed turn you off to the whole program as getting quesy is a common early reaction. However if one can make it through the first couple of sessions I've found that the quesiness subsides rather quickly and the time savings is wonderful. Most important to allow ample recovery between sessions as well for the body needs this. And as I mentioned, good luck in even getting through 3 intervals when you are new to this. The greatest feeling is how my overall energy level and wellness benefit in the off time.

 

[Carl]

I stumbled across this interesting lecture by Doug McGuff, about combining paleo diet with high intensity training.

http://www.youtube.com/watch?v=2PdJFbjWHEU&list=PLEC5FCD564DC62846&feature=plcp

This particular method of weight training is new to me (just one set per exercise, once a week) and I am going to try it out for a few weeks. I'd recommend watching this, and would like to hear any possible criticism from people more knowledgeable on the subject than I currently am

 

[deleven]

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.

 

[Carl]

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.

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

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]

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.

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]

I'll probably be arrested for lending material support to (k)osama though.

 

[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.

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.

Yeah, I've always been turned off by gyms, too. I joined one when I was fresh out of University and just got creeped out by the rows of people on machines staring at the television. It really seemed quite sinister to me, like voluntary programming, or some such thing. I only lasted a couple of months there.

The place I'm currently going to isn't like that at all. It's all class based, no machines, and is a lot more like play, like you said Hesper. It's tough work, mind you, but there is a certain element of fun.

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.

There's also Crossfit gyms around, that might be worth looking into (although my understanding is that some of these gyms are better than others. Buyer beware).

I'll probably be arrested for lending material support to (k)osama though.

LOL

 

[Hesper]

There's also Crossfit gyms around, that might be worth looking into (although my understanding is that some of these gyms are better than others. Buyer beware).

Thanks for the heads up! I found one in my city and plan on checking it out.

 

[lainey]

I recently tried a gym class called metafit at my local gym. It's based on interval training with bursts of activity with short rests between the rounds.
You really go for it and I felt like I really had a strong workout even thought the class was only half an hour compared to the normal hour classes.
I noticed a lot of the gym classes here are based on the Les Mills American workouts and I think metafit is one of them.
I enjoyed it a lot because you could go at your own pace and there wasn't a competition for who could do it the best.
I think that's why I enjoy yoga so much because the focus is on your own strengths and how your body is feeling that day.
I find attending a class much more motivating that doing it off my own steam as you can allot that time for yourself and your workout and it feels like being part of a team with a common goal rather than going it alone.
I recommend it (metafit) for those wanting to try interval training.