२८ जानेवारी, २०१५
"Why Your Workout Should Be High-Intensity."
A NYT article by Jane E. Brody that you might enjoy reading and talking about. I'm not one for high-intensity workouts, and nothing that could possibly be said on the subject is ever going to change me. I'm linking because I love the illustration by James O'Brien. Nice work!
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३७ टिप्पण्या:
There is no exercise more psychologically or physiologically rewarding than being a pallbearer at a fitness fanatic's funeral.
I'm linking because I love the illustration by James O'Brien. Nice work!
Swastika and all?
I've found, since I started listening to morse code on 20m while doing bicycle errands, that I'm never breathing hard.
If you're in a different mental universe from the exercise, apparently you don't work as hard.
At 61 I'm having to do low intensity yoga designed especially for surfers to be able to hop to my feet as the surfboard falls away down the wave on take off. It also helps in tying my shoes. And clambering about my sailboat. Probably have to take up stand up paddle boarding in the next few years as I revert back to kook status out in the line up. Low intensity all the way though fer shure.
"If you're in a different mental universe from the exercise, apparently you don't work as hard."
So maybe I'd be getting a high-intensity workout if I had racing thoughts while strolling along the sidewalk?
EDH beat me to the swastika point. Is the artist tired of exercise Nazis and wanted to undermine the article?
The problem I've found with HIIT is that unless there's someone holding you accountable, it's too easy to say, "Eh, I'm trying as hard as I can" when I'm really not. It's much easier for me to be accountable on a run because I have to run to get back home.
Telling a heart patient they've been doing the wrong kind of workout is like telling a woman she's been having the wrong kind of orgasm.
So maybe I'd be getting a high-intensity workout if I had racing thoughts while strolling along the sidewalk?
I do recommend learning morse code though. It has a music that's available once you know it.
The music disappears above 33 words per minute, where it just becomes rushed.
Perhaps at those speeds you'd get a workout.
Morse 30 words per minute (mp3)
35 words per minute (mp3)
The former is beautiful, the latter too rushed.
I believe in doing whatever workout you enjoy, because then you will do it.
Nazi propaganda art?
rhhardin,
There are some indications that adding mental exercise to your cardio routine can boost performance. That is, you may actually be getting more fit by decoding Morse while riding than you would just riding.
Of course, this is exercise science so there's a high voodoo component to it all, but it is at least intriguing.
My problem with high intensity is that it seems to be better suited to younger people with younger, healthier joints.
I just breezed over the article, but they seem to be basing the conclusions on tests on people who had significant health issues, and then trying to generalize it to the entire public.
That's called bad science.
Well, bad science *reporting* anyway, MadisonMan; none of the generalization you object to is in quotation marks.
@Althouse, you liked that silly drawing?
Ann, I think you get more than a HIIT workout just keeping up with Meade on all of your various endeavors along Lakes Mendota and Wingra, out with the dogs, or biking or whatnot. Your blog posts make it pretty clear you are not leading a sedentary existence, and your photography proves it.
I'm linking because I love the illustration by James O'Brien. Nice work!
Hmmm...are those guys running, or are they doing something icky?
I've seen so many of these things come and go over my lifetime, that I agree with MayBee: Do as much physical activity as you can, regardless of what type*. The differences are, in the long run, likely to be fairly small.
I've been a gym rat since I was in my late 20s (52 now) and haven't found any real diminution in strength or endurance. I practice HIIT, although my intervals are 70 minutes of high intensity working out, and then 22 hours and 50 minutes of resting.
* Within reason, of course.
While I prefer long, slow runs as my go-to exercise, I like to incorporate HIIT workouts in for Cross-training and variety. The 20-30 minute workout are also a huge timesaver.
The best workout for myself has always been strength training. I limit myself to about 25 minutes of cardio HIIT (usually 2-3 minutes of low intensity, followed by 60 or 90 seconds of high intensity). I generally lift after my cardio - some people pooh-pooh that because it supposedly tires you out too much to lift effectively, but I've always found that my One Rep Max [1RM] is either higher or the same after cardio as it is "going cold" (nothing but light stretching and calisthenics to warmup).
Lifting is high intensity all on it's own, though, especially lifting to gain strength (rather than just "tone"). The difference is lifting to within 80-90% of your 1RM for strength, and to about 30-50% of your 1RM for "toning".
Also, take the stairs for any climb under 6 stories. Every time. more than 6 stories, you might start sweating a bit and or be a tad out of breath when you get to the desired floor. I'll still do it, but not every time - only days when I feel especially spry.
Whatever you do, variety is important. The HIIT craze is understandable, but steady-state exercise has its function. Stamina and cardiovascular health are very important. In my opinion, there should ALWAYS be a place in your life for steady-state exercise ... if only for the psychological benefits from being alone with your thoughts for thirty or forty minutes.
I lift weights, I go on runs for 3 miles or so, I do sprints, I play basketball. On a daily basis, I have to walk a couple miles and ascend five flights to my apartment.
Just be active. Don't overthink it.
Whenever I get the urge to exercise, I lie down until it goes away.
Anthony said...
I've been a gym rat since I was in my late 20s (52 now) and haven't found any real diminution in strength or endurance.
52? Ah, Anthony, it is closer than you think. Having been 52 twenty years ago, I speak from experience. It should begin right about
Now!
One problem with high intensity is that very few people actually do it.
Althouse, resistance training will increase your bone density. Especially important for women.
Please excuse the resistance training evangelism.
I heard about this from Dr Sears newsletter. He calls it Pace. But it sounds cool. Less actual time working out, for one.
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It's funny that so many people that are really out of shape are always "not one for high intensity exercise." Heh.
Althouse: try racy thoughts.
rhhardin,
Regarding Brian's comment: do you ever get good enough to not have to decode, but rather just directly understand it like you would a foreign language?
I'm 66 and was in pretty bad shape, overweight with joint pain and having trouble climbing stairs. Then 3 months ago, I started going to boot camp, 45 minutes of HIIT. Joints are stronger, less pain, stairs are no problem now, much more energy and endurance. I'm an HIIT convert.
This discussion is a lot like the "What is the best diet" discussion. It is different for everyone.
Most people are more interested in remaining within a certain comfort zone and a social experience. If you are doing high intensity workouts it is hard to socialize and you spend significant time painfully trying to catch your breath. Squats, cleans, dead lift, and other "uncomfortable" lifts are not really a lot of fun either.
There are benefits to all kinds of workouts. Keeping your heart rate around 120-140 for 45 minutes will keep your metabolism going for 2 hours and is good for weight loss. Stretching is very underrated. The only completely worthless exercises are any type of curls.
"More intensity!"
Regarding Brian's comment: do you ever get good enough to not have to decode, but rather just directly understand it like you would a foreign language?
You hear short words. In the case of long ones, you're ahead of the sender, having had enough time to guess the word.
It's not like a language, just English revealed in another way.
My doctor told me to do what is fun. I like to dance and hike and both things can have periods of high intensity without being work. I'm sure there are others.
For me, I agree with above, that lifting interspersed with cardio is very effective. But not as much fun as an intense session of hip hop dance.
Hi Ann!
My question is this: I love high intensity work outs, but my aging knees and elbows really don't. What can I do on dry land that won't stress my knees? Hitting the heavy bag is pretty good, but stresses both.
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