Metabolism myths

[mattikake]

No. But I've been out in the sun for about 6 hours today. Why?

[Hoofy]

mattikake said:

No. But I've been out in the sun for about 6 hours today. Why?

You've read what I wrote and decided I wrote something else.

I am suggesting his next move is to incorporate HIIT into his training. That's all. Don't read anything else into it. You're not a woman!

[Hoofy]

PS HIIT must have been known for at least a few years as I swear I learnt about it on here when I first got my exercise bike which is around 2003/4.

[Halb]

Hoofy said:

PS HIIT must have been known for at least a few years as I swear I learnt about it on here when I first got my exercise bike which is around 2003/4.

Been popular for a loooong time. I have a book, Body For Life, it extolled it's virtues ages ago, and it wasn't the first.

I recall Goldblum gave some good responses in a thread a while ago (he can be useful when not talking about Taken).

This discussion runs and runs.
http://www.simplyshredded.com/cardio-for-fat-loss-...
http://stronglifts.com/hiit-interval-training-fat-...
http://stronglifts.com/cardio-fat-loss-hiit-vs-lon...

[Hoofy]

Ta!

Edit: God dammit. Two completely opposite articles on the same site?

Edited by Hoofy on Monday 23 July 23:07

[Halb]

Back when I followed the BFL routine I had a heart monitor.
I worked out my low intensity and high intensity rates and then used to do a 30 minute run twice a week. 1 min HI, 2 mins LI, repeat etc.
It was a good one.
I also used to do a jog run jog routine where the running bit used to incremental go up in 0.5 kph.
That got your lungs working.

[Hoofy]

I've recently been doing HIIT as follows on my gym bike:
Set the display to calories spent.
Target is 100.
I cycle at a moderate pace. At every 20 (20, 40, 60, 80, 100) I act like I'm being chased by wild dogs for 2 "ticks". Then back to moderate pace.

I have monitored my heart rate. It starts at about 90-100bpm (depending on how quickly I jump on the bike after doing kb training). At the first marker (20), I've seen it hit 125. It then goes back to 112-115. At 40 ticks, it hits the low 130s before coming back down to low 120s. After the 80th tick and 100th tick, it goes to about 145bpm and comes back down to high 120s. I think this is my threshold. By then, my legs are burning and I'm struggling to keep a moderate pace. I do another 50 ticks at moderate pace and my heart race slows to 112-115.

[mattikake]

Hoofy said:

You've read what I wrote and decided I wrote something else.

I am suggesting his next move is to incorporate HIIT into his training. That's all. Don't read anything else into it. You're not a woman!

Ah. I'm glad you're here to tell me these things!

No barney. Must be sunstroke, or the 5km run, 5km walk and 25km bike riding I did too... for "work". Hot day for it.

As for HIIT typically I tend to max it out when doing it with people. If a machine (say a bike which works well for it) has 20 levels, the rest period is level 1 and the work period is level 20. 1 minute rest, 30 secs work, but we might only do this for 10 minutes or less. At level 20 people are unable to maintain their rpm (of 70-90) so it goes into OBLA anerobic levels, but by the time their rpm is dropping to something like 50, we go back to rest.

For a 50yo doing HIIT of 1-1-20-1-20-1-20-1-20-1-1. Their bpm will go something like 100, 110, 140, 115, 150, 120, 155, 125, 160, 130, 110.

The harder and shorter it is, the more people seem to prefer doing it, both during and post exercise. Once the HIIT session is done, super light CV (100-120bpm) can be done for as long as they feel the need.

One thing I do notice is that most people seem to improve their recovery rate at rest and their ability to try and maintain the rpm at work quite rapidly, as well as feeling happier afterwards - dopamine etc.

[Hoofy]

That's interesting. By "20", you mean the hardest resistance level if it is a bicycle? My legs won't be going very fast, then - would I still get the same effect?

[mattikake]

Yeah. You could do it either way - to try to keep the rpm up at your personal max, or just to totally max the machine. Both will give you a good burn with a recovery period - taking you in and out of aerobic and anerobic work which IMO, is where the main physiological benefits of HIIT lay.

The advantage of maxing the machine is you don't have to worry about finding your limit. You just go for it. It's less likely to make you give up or underachieve as it's about beating the machine (succeed or fail, no inbetween) rather than feeling a good burn for 30 secs (which you can go for a small burn, a good burn or a big burn. Most may stop at a small burn...).

I always add a light CV session at the end though. Once you've got your metabolism going with HIIT, use it. Do a workout, do HIIT, go for a 3km walk (instead of a 5km one).

So I'm more liking this view, apparently: http://stronglifts.com/hiit-interval-training-fat-... than the others.

[Hoofy]

Hm. I will try that. I normally have the bike set to "2" as my knees don't feel right when I used to use "8" for extended periods. I might crank it to "8" for 30 second "bursts" and see how I get on. Thanks.

[mattikake]

If your knees aren't up to it, use a handbike instead.

[Hoofy]

Thanks but I'll stick to a lower resistance!

[mattikake]

Excuses!

[Halb]

Hoofy said:

Ta!

Edit: God dammit. Two completely opposite articles on the same site?

Edited by Hoofy on Monday 23 July 23:07

Yeah. It's a bit of a flummox.
People debate and contradict.
As has been said, do what works for you.
I have played around with both LSD and HIIT, and I'll keep both in and mix it up.

[Hoofy]

mattikake said:

Excuses!

When my knee's fked, I'll remember to send you the bill.

[Hoofy]

Halb said:

Yeah. It's a bit of a flummox.
People debate and contradict.
As has been said, do what works for you.
I have played around with both LSD and HIIT, and I'll keep both in and mix it up.

LSD?

Can't think what it might stand for but assume you mean steady state? I can't rule out steady state, particularly when done after something like HIIT so I am certainly still doing it.

[Halb]

Hoofy said:

LSD?

Can't think what it might stand for but assume you mean steady state? I can't rule out steady state, particularly when done after something like HIIT so I am certainly still doing it.

Yeah, it always makes me recheck my spelling, it catches me everytime I post it.
Long Slow/Steady Distance/Duration.
http://en.wikipedia.org/wiki/Long_slow_distance

[Hoofy]

Ah, LSD it is from now on!

Jeez. Imagine recommending LSD to a newbie. We'll have the police banging on our respective doors at 6am the next day.

These days, I am reluctant to do LSD because it alters reality burns muscle according to what I've read (and depending on what kind of LSD you do). It's great if you want to be skinny but that's the opposite of what I want nowadays.

[Halb]

Well maybe. That is an issue with anything though.
Boxers have used LSD for decades, and MMAers use it. GSP mixes HIIT with LSD for his training.
I think with all other things being equal (nutrition, rest, and duration) it won't hurt you too much, unless you want it too and want to be like a middle/long distance runner.

Of course I traditionally usually come at this from being a big fattypowerfully built man, and losing mass isn't an issue. But last time I had a gf who mentioned I was lean at the time, I was running three times a week at around 30-40 mins each time and I didn't lose muscle that I noticed.