Results 1 to 6 of 6

Thread: 1-Minute Workout May Be Good Enough

  1. #1

    1-Minute Workout May Be Good Enough

    Is the one minute workout for real? Here's what you need to know about whether it's right for you

    -There's a lot of talk in the exercise world about high intensity interval training (HIIT) lately, which is exactly what it sounds like — alternating episodes of exercise with periods of less intensive activity or recovery. It's not an new idea, although many gyms, trainers and some experts are touting it as if it's a new phenomenon. Professional and elite athletes have been using interval training for nearly a century to maintain their peak performance with the least wear and tear on their bodies. And it's baked in to workouts like SoulCycle, Cross Fit and many group classes at gyms.

    But the concept of HIIT is gaining more momentum lately thanks to research that's starting to show that such regimens can actually have the same health benefits as continuous, longer workouts—even if the intervals of exercise add up to as little a 60 seconds of burn. (See Introducing the 1-Minute Workout, here.) Of course, that doesn't mean people are working hard for 1 minute in a whole day. It's about alternating within a workout.

    In the latest study, published in PLOS One, exercise scientists led by Martin Gibala, chair of kinesiology at McMaster University, who has spent the last several years documenting the health benefits of interval training, found that as little as one minute of intensive exercise could have the same health benefits for the heart, respiratory fitness and muscles as 45 minutes of more typical continuous exercise over three months.

    Granted, those 60 seconds have to be at a sprint-like pace, as if you're being chased down by a tiger and fueled by adrenaline. But it's just 60 seconds. "I think there is good evidence that shows you can see comparable benefits despite the fact that intervals require less total exercise and reduced time commitment," says Gibala...

    http://time.com/4311373/interval-training-benefits/

  2. #2
    Administrator fuego's Avatar
    Join Date
    Jul 2015
    Posts
    16,274
    Thanked: 14130
    Blog Entries
    1
    My HIIT before I joined Crossfit was 20 minutes on an eliptical. I would just go normal pace for 4 1/2 minutes, then at the 4 1/2 minute mark I would go as hard as I could for 30 seconds, then slow completely down to almost a walk for a minute and a half, then 30 seconds hard again. I would do that on every 2 minute mark starting at the 4 1/2 minute mark 8 times. So only a total of 4 minutes of intense exercise for the whole 20 minutes. You'd be surprised how quickly that begins to get you fit. Sometimes I do it on a rowing machine now as we don't have elipticals at Crossfit. It's basically what Dr Mercola does, but I was doing it before I read him.


    High-Intensity Interval Training 101 | HIIT Benefits

    For the past couple of years, I've encouraged the use of high-intensity interval training as a key strategy for improving your health, boosting weight and fat loss, promoting HGH production, and improving strength and stamina. I've been doing it myself since April 2010 after meeting fitness expert Phil Campbell (author of Ready Set Go), so I can also vouch for its effectiveness from personal experience.

    The HIIT approach I personally prefer and recommend is the Peak Fitness method of 30 seconds of maximum effort followed by 90 seconds of recuperation. I personally modified the number of repetitions from 8 to 6 this year, as it was sometimes just too strenuous for me to do all 8. So by listening to my body and cutting it back to 6 reps, I can now easily tolerate the workout and go full out. Plus, I no longer dread doing them.

  3. #3
    Senior Member Colonel's Avatar
    Join Date
    Jul 2015
    Location
    Oslo, Norway
    Posts
    14,487
    Thanked: 5793
    I dont like to do more than I need to but I find that running intervals that last 4 minutes with a 2 minute walk in between improve my cardiovascular ability. I only need to do 3. First I do a 3 minute warm up jog, then walk for a minute. Then it's three intervals, 4-2-4-2-4. Then a short cool down jog. I get up to about 90 percent of my maximum heart rate so its not very hard. My average pace for the intervals is currently 8 mph but it is increasing. Thats pretty good for a 198 pound man and proves that the system works.

    Hiit training will burn calories, will improve ability some but to really improve cardiovascular ability the heart needs to pump hard for several minutes at a time.

  4. #4
    Administrator fuego's Avatar
    Join Date
    Jul 2015
    Posts
    16,274
    Thanked: 14130
    Blog Entries
    1
    Quote Originally Posted by Colonel View Post
    I dont like to do more than I need to but I find that running intervals that last 4 minutes with a 2 minute walk in between improve my cardiovascular ability. I only need to do 3. First I do a 3 minute warm up jog, then walk for a minute. Then it's three intervals, 4-2-4-2-4. Then a short cool down jog. I get up to about 90 percent of my maximum heart rate so its not very hard. My average pace for the intervals is currently 8 mph but it is increasing. Thats pretty good for a 198 pound man and proves that the system works.

    Hiit training will burn calories, will improve ability some but to really improve cardiovascular ability the heart needs to pump hard for several minutes at a time.
    I think HIIT gives you overall fitness quicker than cardio, and that's part of the reason for doing it I've read, but I do think you need both. Many times after a hard workout I will go jog a mile just to get a steady cardio heart rate.

  5. #5
    Senior Member Colonel's Avatar
    Join Date
    Jul 2015
    Location
    Oslo, Norway
    Posts
    14,487
    Thanked: 5793
    I don't think you can improve from a low to a high level using only Hiit. The heart needs to pump blood heavily for a longer duration in order to achieve that. It probably works well as a quick boost though.

  6. #6
    Senior Member Colonel's Avatar
    Join Date
    Jul 2015
    Location
    Oslo, Norway
    Posts
    14,487
    Thanked: 5793
    In 2003 I got tired from jogging at 5 mph for 4 minutes. About the same as I get from doing one interval at 8 mph now (13 km/h). I actually weighed ten pounds LESS back then. Thats a pretty substantial improvement.

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Has your Kia Optima warranty expired? Get a fast online quote from CarWarrantyUS today. Enjoy the open road and leave the repairs to us.