Sit-Rep beat me. I find Tim Horton's system good for my "system." :-)
Posted on 03/20/2018 5:16:12 AM PDT by RoosterRedux
High intensity interval training (HIIT) workouts are enormously popular 2014 exercise programs in the fitness industry. These training sessions typically include short bursts (from 6 seconds to 4 minutes) of intense exercise (greater than or equal to 90% maximal aerobic capacity) alternated with relief breaks of varying lengths (Kessler et al., 2012, Boutcher 2011). The workouts include a limitless variety of exercises including body weight movements, power lifting, plyometrics, sprints, playground physical activities (e.g., sled pushes and pulls), multiple mode training (e.g. cycle ergometer, treadmill, elliptical training, etc.), heavy rope drills and more. Characteristically, HIIT is depicted as an approach to training that provides several health, fitness and performance benefits in a time-efficient manner. Although many fitness professionals proclaim numerous health benefits of HIIT, an evidence-based review is necessary to validate these claims. The acute physiological responses of a HIIT workout are illustrated below, with a synthesis of the long-term health-related adaptations discussed in this column.
Acute or Immediate Physiological Responses of a HIIT Workout (Boutcher 2011)
1) Heart rate elevates significantlyHow Much Can HIIT Improve...Fitness?2) Epinephrine and norepinephrine elevated 6.2 to 14.5 times greater than baseline
3) Initially blood glucose (from glycogen breakdown) is elevated (for exercise fuel) but may decline during HIIT session
4) ATP and phosphocreatine decline steadily (used to meet rapid fuel needs of contracting muscle)
5) Increased levels of blood glycerol and free fatty acids suggesting an early breakdown of triglycerides
6) Growth hormone may increase up to 10 times above baseline
7) Venous blood return to the heart enhanced, directly increasing stroke volume
8) Lactate levels may increase up to 10 times above baseline
9) Sympathetic nervous system (which speeds up neural signaling messages) is elevated
10) Parasympathetic nervous system (which slows neural signaling messages) is depressed
(Excerpt) Read more at unm.edu ...
I do a daily row of 30 minutes in which I warm up for 10 minutes at my normal cardio pace and for the last 20 minutes add 30 second bursts of maximum exertion with a rest period after each burst of 2 minutes.
From a purely anecdotal POV, my performance has jumped up significantly and I feel much stronger.
Also, I have noticed a GREAT upward shift in my daily mood.
How Much Can HIIT Improve Cardiovascular Fitness?What is the Effect of HIIT on Insulin Resistance?
What is the Effect of HIIT on Cholesterol Levels?
What is the Effect of HIIT on Blood Pressure?
What is the Effect of HIIT on Impacting Fat Loss and Weight Management?
Tony Horton’s “P90” system and its variants (X, etc) is awesome
We work out at the same gym and he has invited me to join him, but I am a lot older and my joints ain't what the used to be.
I stick with my rowing machine for cardio and stick with weights (20-30 lbs) for keeping my muscles in shape.
hmmmm... I’m happy with my coffee and cigarettes thank you very much...
I observe how the kids at my gym concentrate on big arms exclusively, no cardio, and push weights far too heavy wearing out their joints prematurely.
I’ve changed my rowing routine to 5 minutes warm up, then 10 mins. of alternating 20 sec bursts followed by 40 sec. recovery, then 5 minute of ~2:20 for cool down. The HIIT does make the time go by faster.
Maybe I’ll try for 30 min. sessions for even more benefit like you’ve seen.
Tabata.
Sit-Rep beat me. I find Tim Horton's system good for my "system." :-)
What about (Super High Intensity Interval Training)?.......SHIIT......................
I have also noticed that I am setting personal records without even trying.
I might not need the 10 minutes warm-up. Have been thinking of reducing that to 5 (the first 10 minutes is the most boring...after that it is pretty exciting).
The feeling I get after the session is great elation. The intensity really cleans the pipes out.;-)
LOL.
Special High Intensity Training memo
TO: All Employees
From: Management
Subject: Special High Intensity Training
In order to assure the highest levels of quality work and productivity from employees, it will be our policy to keep all employees well trained through our program of Special High Intensity Training (S.H.I.T.). We are trying to give employees more S.H.I.T. than anyone else.
If you feel that you do not receive your share of S.H.I.T. on the job, please see your manager. You will be immediately placed at the top of the S.H.I.T. list, and our managers are especially skilled at seeing that you get all the S.H.I.T. you can handle.
Employees who don’t take their S.H.I.T. will be placed in Departmental Employee Evaluation Programs (D.E.E.P S.H.I.T.). Those who fail to take D.E.E.P. S.H.I.T. seriously will have to go to Employee Attitude Training (E.A.T. S.H.I.T.). Since our managers took S.H.I.T. before they were promoted, they don’t have to do S.H.I.T. anymore, and are all full of S.H.I.T. already.
If you are full of S.H.I.T., you may be interested in a job training others. We can add your name to our Basic Understanding Lecture List. (B.U.L.L. S.H.I.T.).
Those who are full of B.U.L.L. S.H.I.T. will get the S.H.I.T.jobs, and can apply for promotion to Director Of Intensity Programming (D.I.P. S.H.I.T.).
If you have further questions, please direct them to our Head Of Training, Special High Intensity Training (H.O.T.S.H.I.T.).
Thank you,
Boss In General, Special High Intensity Training (B.I.G. S.H.I.T.)
The researcher, Dr. Len Kravitz, is one of the leaders in this field. Everything he says is golden.
“SHIIT”, reLOL!
lol... btt!
What about (Super High Intensity Interval Training)
I have been doing intervals for years with cycling and recently added rowing.
And have never heard of Super High Intensity Interval Training?
Is that part of Crossfit?
I don’t ride with any Crossfit guys, nothing personal, just happens.
Funny.
Read on down!......................
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