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high-intensity exercise

Thick Face Black Heart

Alfrescian (InfP)
Generous Asset
http://www.theguardian.com/lifeands...y-exercise-really-enough-to-get-fit?CMP=fb_gu

Too busy to get fit? No longer an excuse. The world of workouts is moving to ever-shorter bursts of activity. The New York Times recently released a seven-minute workout app based on research showing the benefit of high-intensity interval training (HIIT), while the Human Performance Laboratory at the University of Wisconsin-La Crosse found that 20 minutes of an intense workout burned an average of 15 calories per minute – twice the amount used on a long run.


Typically, HIIT involves 60 seconds of exercise near your peak ability, followed by a recovery period of the same amount, repeated for 20 minutes, three times a week. Your peak ability is around 80 to 90% of your maximum heart rate. Roughly, that involves subtracting your age from 220, but it’s more reliable to use your “rate of perceived exertion”. If six is sitting on a chair calmly and 20 is “I can’t do any more”, you should pitch yourself at no more than 18. You can do HIIT on a bike, running, swimming, on gym equipment like a cross trainer, or by sprinting up and down the stairs. So has HIIT really replaced a gentle jog around the block?


The solution


It may seem counterintuitive, indeed even dangerous, to start exercising as hard as you can, but research trials have included couch potatoes and overweight and obese people. HIIT has been shown to improve blood glucose levels in the latter group, and a review of people with heart disease who tried HIIT found improvements in their heart function, and also that they even enjoyed it. Most recently, people with joint pains from arthritis have been found to benefit from high-intensity spinning.


The studies on people with heart or other medical conditions have been carried out under close medical supervision, and if you or your family have a history of heart or other diseases you should ask your doctor to see if HIIT is right for you. Maureen MacDonald, an associate professor of kinesiology at McMaster University says you mustn’t go from high impact to a hard stop – keep your legs moving slowly in between the bursts. She says this avoids blood pooling in the big muscles in your bottom and legs and stops you feeling dizzy. She recommends 10 sets of one-minute high-intensity and one minute resting for two periods of 20 minutes a week, and says people seem to enjoy this regime more than any other.


The American College of Sports Medicine claims HIIT continues to burn more calories after the workout than traditional exercise. Exercise that is shorter, enjoyable and burns more calories? Of course you should try it – but be sensible.
 

laksaboy

Alfrescian (Inf)
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That why nsman die suddenly?

Because when they got enlisted, the highlight of their medical checkup at CMPB was to take off their pants and cough. :biggrin:

Imagine footballers doing this for their medical when they sign for a football club. :rolleyes:
 

Jah_rastafar_I

Alfrescian (Inf)
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chey HIIT. Google tabata exercise.

Be sure to choose a good HIIT program with circults to work out all body parts instead of just plain running. Have goals instead of just exercising with no goal in mind.
 

frenchbriefs

Alfrescian (Inf)
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If HIIT was any good it would have helped me during NS,but NS was a torture.Pls fat people,overweight people,obese people need low intensity exercise not high.

moderate anaerobic exercise is what we need.not try to be captain america or wolverine.theres no mutant ability in our genes.u stupid goondu CO officers who cant even pass 0 levels muscleheads whose been in the army for 20 years understand?
 
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laksaboy

Alfrescian (Inf)
Asset
If HIIT was any good it would have helped me during NS,but NS was a torture.Pls fat people,overweight people,obese people need low intensity exercise not high.

moderate anaerobic exercise is what we need.not try to be captain america or wolverine.theres no mutant ability in our genes.

The theory is that high intensity will help you melt off the fat faster. If you don't feel the 'torture', the fat is not melting.

It's even more important to not stuff your face. Many people tried to 'compensate' themselves for their efforts by eating more after an exercise session.
 

frenchbriefs

Alfrescian (Inf)
Asset
The theory is that high intensity will help you melt off the fat faster. If you don't feel the 'torture', the fat is not melting.

It's even more important to not stuff your face. Many people tried to 'compensate' themselves for their efforts by eating more after an exercise session.

NS is just a good way to exhaust yourself quickly and get nowhere.i took up cycling after NS on a cheapo 2nd hand roadbike less than 500 bucks,and did 30 to 40km rides almost every night,its amazing how many calories u can burn doing moderate cardiovascular exercise,each night i was burning up to 1000 to 1500 calories and eating whatever i want sometimes carls jr after a ride and still burning off weight like nothing.lost 10kg in like 2 months.
instead of suffering like a pig,and eating that garbage cookhouse food everyday and still barely losing any weight.

can u imagine those tour de france cyclists and olympic swimmers michael phelps,how many miles of training they do a day and how many calories they burn?3000 to 4000 calories and eating diets of 5000 to 6000 calories and still have physiques of a greek god.
 

Jah_rastafar_I

Alfrescian (Inf)
Asset
If HIIT was any good it would have helped me during NS,but NS was a torture.Pls fat people,overweight people,obese people need low intensity exercise not high.

moderate anaerobic exercise is what we need.not try to be captain america or wolverine.theres no mutant ability in our genes.u stupid goondu CO officers who cant even pass 0 levels muscleheads whose been in the army for 20 years understand?

so you are a fat ass. Well too bad for you. No pain no gain nigger.
 
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