Body by Science / HIIT Experiment

[gottathink]

Another thing I wanted to clarify - when I say stretching/yoga etc, I really mean in general. So I’m not stretching the muscles I worked out necessarily, although sometimes yes, but not because I worked them out. I have posture issues I’m working to correct. I have an anterior pelvic tilt, so I’m doing mobility exercises and stretches to allow myself to have more flexibility in general. I have tight hamstrings and weak hip flexors.

I think everyone should do mobility exercises and stretch anything that’s overly tight.

To explain this for people in more depth, weak muscles are often tight. This is a different scenario to a tight semi-contracted muscle. But often the latter leads to the former as lack of proper use in full range motion leads to a drop in function and henceforth strength. Therefore, think about training to improve function rather than just balancing length-tension relationships. Improving function is the ability for tissues to contract and relax. ‘Tissues’, includes tendons and fascia as these both have contractile elements in them. Also, fascia remodels itself through contractile forces not stretching, i.e. we need to stretch muscles and contract fascia. Considering this it is understandable why good quality movement under load with strength training is so beneficial. Working in full ranges of motion with joint stability achieves both these-contraction and stretching.

Everyone benefits from using our tissues properly or just better. The health implications go far beyond just our neuro-motor control. Hopefully this thread encourages people to engage in strength training if they don’t already.

 

[SOTTREADER]

I have never really managed to nail down an effective routine even when I decided to try a PT for a period of 6 or so months.

At the moment I am mainly focusing on resistance bands, body weight, and isometric exercises. I find resistance bands to be more accommodating than other types of weight but I've had some niggly issues pop up which I think may because of overdoing some of the exercises.

I never used to have a wearable but decided to get one around January this year which is one of the best purchases I made as it helps me track a few metrics which have proved to be useful. For example, I track the training readiness and if it is low, I do take time off to recover or may skip a planned training session if for example bad sleep or high stress has really impacted my training readiness - not sure if it's all a pile of hogwash but I find it correlates with how my body feels.

What I am landing on is I need to train like for a period of 6-weeks on, and then 2-weeks off. One other thing I noted, which may be absolute hogwash is trying to keep my heart rate withing zone 3 and 4 for most of the duration whilst exercising i.e. to not rest for too long between reps or intervals.



Over time, I find you need to increase intensity to get your heart rate to maintain between 128 - 164 bpm and also you can continue to work under that stress during the session without basically needing to rest - rest is basically getting it back down to zone 3 if you inadvertently get into zone 5. Anyways, as I say, may all be hogwash

What I am currently considering is whether I should start incorporating light runs to my routine - nothing more than 5 km., preferable, with some hill sprints.

I also started to track my body composition but not regularly - last reading from April below. The circled numbers are what I am focussing on getting down but it's not easy .

 

[Nicholas]

Has anyone been doing HIT for a number of years at this point?

I have been following Drew Baye's Kraken HIT program for a decade now. For some reason I never really got bored with the routines. I do the workout twice a week followed with stretches. After a few weeks, I take a break from the workout for a week. The routines are easily done in a gym or at home (only have a pull up bar for the door) and don't need a bunch of time to invest. I tried Doug McGuff's routine but didn't really like it.

Being in my mid sixties I am not really trying to add strength but mainly as a maintenance function to allow me to stay active with many outdoor activities. These activities supplement the workout as the workout enables these activities such as walking, bike riding, kayaking and lots of disc (Frisbee) golf.

I have come to many of the same conclusions you have and agree with your assessment. I know I don't feel right if I miss too many workout days. Recently I started doing stretches/yoga everyday after I am done with the physical activities and this definitely improved my range of motion and less joint aches. Learning how to relax into the stretch and concentrate on what I am stretching (fascia, tendons, etc) and slightly adjust positions in the stretch is helping me understand how the body moves.

The HIT routine makes one pay more attention to form which can make the exercise more intense. Plus it challenges your mind to perform the exercise to muscle failure, not when your brain says to stop.

So all in all I have had good results with the HIT program and enables me to stay active.

 

[Nicholas]

Just to add I started playing disc golf in 2019. Just recently I played a local doubles tournament and the young guys I played with were impressed I could throw as well as I do at my age. They expressed hope they could do the same at my age but they don't see many other good examples, lol. For me it shows the benefits I get from doing these workouts. Plus it adds motivation to the workouts.

 

[A Jay]

Drew Baye's Kraken HIT program

Here's the bodyweight training program he's talking about in case anyone is interested: Project Kratos

 

[SOTTREADER]

So I don't know whether I should be worried or not. I've been focussing on shorter but more intense workouts recently, mostly cardio and body weight focused basically at a consistently high tempo for a period of around 25 mins (following some warm up).

I have got comfortable staying within zone 3 & 4 of my heart rate without issue - so something like the below:




But recently I found I could get into zone 5 and basically stay there and zone 4 without basically dying. Like I felt I was definitely working out but I felt my body was able to handle it. I'm not sure whether this is basically bad?

 

[A Jay]

Pushing yourself that hard without feeling like you're dying is quite the achievement.

What makes you think you should be worried?

 

[Konstantin]

I don't mean to be rude, but I feel like you're making something simple more complicated than it needs to be

I have never really managed to nail down an effective routine even when I decided to try a PT for a period of 6 or so months.

At the moment I am mainly focusing on resistance bands, body weight, and isometric exercises. I find resistance bands to be more accommodating than other types of weight but I've had some niggly issues pop up which I think may because of overdoing some of the exercises.

I have over 20 years of experience in attending the gym and training. I found that resistance bands, at least for me, are good for a few minutes of warm-up, especially to warm up shoulders, because they allow all kinds of movements and can help alleviate slight pain or soreness in that area.

I never used to have a wearable but decided to get one around January this year which is one of the best purchases I made as it helps me track a few metrics which have proved to be useful. For example, I track the training readiness and if it is low, I do take time off to recover or may skip a planned training session if for example bad sleep or high stress has really impacted my training readiness - not sure if it's all a pile of hogwash but I find it correlates with how my body feels.

I’d suggest not relying too much on tracking your training readiness — just listen to your body. If you're tired, didn’t sleep well the night before, or feel any pain, it's okay to skip that day.

As long as you can get in at least three solid training sessions per week, you’re doing just fine.

What I am landing on is I need to train like for a period of 6-weeks on, and then 2-weeks off. One other thing I noted, which may be absolute hogwash is trying to keep my heart rate withing zone 3 and 4 for most of the duration whilst exercising i.e. to not rest for too long between reps or intervals.

Why are you tracking your heart rate? Just go to the gym, learn the basic compound exercises, and lift as much weight as you can while maintaining proper form and avoiding injury. Stay focused during your sets — that’s what matters.

Then go home, rest, and take supplements if you feel you need them.

Over time, I find you need to increase intensity to get your heart rate to maintain between 128 - 164 bpm and also you can continue to work under that stress during the session without basically needing to rest - rest is basically getting it back down to zone 3 if you inadvertently get into zone 5. Anyways, as I say, may all be hogwash

What I am currently considering is whether I should start incorporating light runs to my routine - nothing more than 5 km., preferable, with some hill sprints.

I used to do light runs — around 10–15 minutes — a few years ago, but lately I've focused solely on weight lifting. I found that running isn’t great for my knees.

Also, don’t overtrain. It's just as counterproductive as not training at all.

I also started to track my body composition but not regularly - last reading from April below. The circled numbers are what I am focussing on getting down but it's not easy .

I wouldn’t overcomplicate it. Body composition is built in the kitchen — the gym just supports the process.

Stick to regular workouts, focus on the basics, use slow reps, take your sets to failure or close to it, and keep your diet clean — that’s really the key.

The carnivore diet we've discussed here works well for many people. Try cycling your carbs — for example, increase them on training days and reduce them on rest days. You can probably find more details on this approach somewhere in the forum.

 

[SOTTREADER]

I don't mean to be rude, but I feel like you're making something simple more complicated than it needs to be

I have over 20 years of experience in attending the gym and training. I found that resistance bands, at least for me, are good for a few minutes of warm-up, especially to warm up shoulders, because they allow all kinds of movements and can help alleviate slight pain or soreness in that area.

I’d suggest not relying too much on tracking your training readiness — just listen to your body. If you're tired, didn’t sleep well the night before, or feel any pain, it's okay to skip that day.

As long as you can get in at least three solid training sessions per week, you’re doing just fine.

Why are you tracking your heart rate? Just go to the gym, learn the basic compound exercises, and lift as much weight as you can while maintaining proper form and avoiding injury. Stay focused during your sets — that’s what matters.

Then go home, rest, and take supplements if you feel you need them.

I used to do light runs — around 10–15 minutes — a few years ago, but lately I've focused solely on weight lifting. I found that running isn’t great for my knees.

Also, don’t overtrain. It's just as counterproductive as not training at all.

I wouldn’t overcomplicate it. Body composition is built in the kitchen — the gym just supports the process.

Stick to regular workouts, focus on the basics, use slow reps, take your sets to failure or close to it, and keep your diet clean — that’s really the key.

The carnivore diet we've discussed here works well for many people. Try cycling your carbs — for example, increase them on training days and reduce them on rest days. You can probably find more details on this approach somewhere in the forum.

@Konstantin this is the most detailed response I have received from you EVER.

I will take it very seriously and reflect on what you are saying. I will let you know any thoughts or reflections that come to mind.

Ps, thanks for taking the time in writing the above !

 

[SOTTREADER]

I have over 20 years of experience in attending the gym and training. I found that resistance bands, at least for me, are good for a few minutes of warm-up, especially to warm up shoulders, because they allow all kinds of movements and can help alleviate slight pain or soreness in that area.

Okay, this is just my personal preference but I love resistance bands to "normal" weights. For me personally, they feel better on the body and I have less risk of injury. My personal goals are not really muscles, more general fitness.

I think it just depends on preferences and goals?

It's not to say I don't use traditional weights - it's just they aren't my focus as resistance bands feel better for my joints.

I also have enough variety on resistance bands so it's not like its boring

I’d suggest not relying too much on tracking your training readiness — just listen to your body. If you're tired, didn’t sleep well the night before, or feel any pain, it's okay to skip that day.

I do both .

As long as you can get in at least three solid training sessions per week, you’re doing just fine.

Agree - I think it's just about having a routine. I suppose for me my goal is just trying different things to not get bored, and to listen to my body and go as far as feels right.

Why are you tracking your heart rate?

I'd answer the question with another question... why not? It does no harm to track your heart rate?

I used to do light runs — around 10–15 minutes — a few years ago, but lately I've focused solely on weight lifting. I found that running isn’t great for my knee.

Okay - goes back to listening to your body, doesn't it? If running is bad for your knees, then no need to run. There are many alternatives, cycling, swimming etc.

For me my body isn't really into weight lifting. In terms of resistance, it feels better (for me) if I am using my own body weight or resistance bands. I just had too many injuries with weights previously which put me out of action for a long time and then it's hard to get back into a routine when you are recivered!

Also, don’t overtrain. It's just as counterproductive as not training at all.

I agree - as we are not professional athletes, at least for me, I need to fit in training around my other requirements. Another reason why I prefer using body weight or resistance bands is I can train at home, I don't need to go to the gym. At least for me and my lifestyle, it's not always possible to carve out the time to drive back and forth to the gym.

I wouldn’t overcomplicate it. Body composition is built in the kitchen — the gym just supports the process.

Uhm, I am not measuring it all the time. Once every couple of months

To conclude, my own personal position is just to work based on what feels right to your body as long as it is not dangerous. Some people prefer weights, others prefer cardio and others a mix of the two. And even amongst that there are many many variations.

At the moment I am just into intense short bursts of cardio, complemented by some light resistance. When that stops feeling right to my body, I'll move onto the next thing.

As long as you are doing something training wise and it's not harmful to your body, does it matter what you are doing? The thought that always came to my mind was about goals - you obviously tailor what you are doing to the goal you have. For me personally, as I am not training for any particular sport, it's just general fitness so I just do what feels right, and move onto the next thing if I feel I need a change or to mix it up a little.