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  • Posted On: 05-06-16, 1:12 pm (EDT) #1

    1 Minute HIIT Training

    May 6, 2016, 1:12 pm

    OK so my buddy Adam, who is a doctor posted this on his blog and Facebook then asked me what I thought about it.  While I'm skeptical as I have been training solid for 4 months I did tell him I'd give it a try the next two weeks to see if I notice a difference between my 20 minute HIITs and 1 minute HIITs.

    His blog post:

    http://www.murdockhealth.com/blog/is-one-minute-of-all-out-exercise-equivalent-to-45-minutes-of-traditional-moderate-exercise

    The Research Study:

    http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075

    Having weighed in over 300lbs I can see how even 1 minute of high intensity movement can be beneficial.  The study only focuses on guys that have lead seditary lifes and are considered out of shape but showed both groups had similar gains and results.  I would be interested more in a study that focuses on a group that is already physically active. I just don't see 1 minute HIIT giving me much of anything as my body is already used to movment thanks to @scott_herman ... fyi HIIT TABATA is my fav - its a love hate thing...

    Anyways, I am really interested in y'alls thoughts.  I told my buddy I'd give him some honest feedback so...

     

    Thanks,

    G

  • Posted On: 05-06-16, 5:29 pm (EDT) #2

    1 Minute HIIT Training

    May 6, 2016, 5:29 pm

    @gmdgeek

     

    The title is misleading... Their "1 min" HIIT is really ~10 minutes

     

    3 min warmup

    20s all out intensity (think of a sprint)

    2 min slow

    20s all out intensity (think of a sprint)

    2 min slow

    20s all out intensity (think of a sprint)

    2 min cooldown

    ------------------

     

    Not sure what your diet is like, but...

     

    Their method does work "as advertised", although if you are in a caloric deficit you may notice reduced recovery time since HIIT is stressful on your body compared to walking. Just be mindful if it feels like you aren't recovering from your workouts. (IE your chest is still sore 5+ days after your chest workout as opposed to 2-3)

     

    I was noticing reduced recovery time when I added HIIT and ended up switching back to 45-60 min walking on an incline. I'm sure the recovery time would be no problem if I wasn't in a 30% caloric deficit though!

     

    Your mileage may vary!

  • Posted On: 05-06-16, 10:25 pm (EDT) #3

    1 Minute HIIT Training

    May 6, 2016, 10:25 pm
    Posted by: cursed180

    @gmdgeek

     

    The title is misleading... Their "1 min" HIIT is really ~10 minutes

     

    3 min warmup

    20s all out intensity (think of a sprint)

    2 min slow

    20s all out intensity (think of a sprint)

    2 min slow

    20s all out intensity (think of a sprint)

    2 min cooldown

    ------------------

     

    Not sure what your diet is like, but...

     

    Their method does work "as advertised", although if you are in a caloric deficit you may notice reduced recovery time since HIIT is stressful on your body compared to walking. Just be mindful if it feels like you aren't recovering from your workouts. (IE your chest is still sore 5+ days after your chest workout as opposed to 2-3)

     

    I was noticing reduced recovery time when I added HIIT and ended up switching back to 45-60 min walking on an incline. I'm sure the recovery time would be no problem if I wasn't in a 30% caloric deficit though!

     

    Your mileage may vary!

    When I do this, I need at least 15 or 20 minutes to feel like I gave it my all. But it does work!

     

    I prefer 1 min jog, 1 minute sprint

  • Posted On: 05-06-16, 10:51 pm (EDT) #4

    1 Minute HIIT Training

    May 6, 2016, 10:51 pm
    Posted by: gmdgeek

    OK so my buddy Adam, who is a doctor posted this on his blog and Facebook then asked me what I thought about it.  While I'm skeptical as I have been training solid for 4 months I did tell him I'd give it a try the next two weeks to see if I notice a difference between my 20 minute HIITs and 1 minute HIITs.

    His blog post:

    http://www.murdockhealth.com/blog/is-one-minute-of-all-out-exercise-equivalent-to-45-minutes-of-traditional-moderate-exercise

    The Research Study:

    http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075

    Having weighed in over 300lbs I can see how even 1 minute of high intensity movement can be beneficial.  The study only focuses on guys that have lead seditary lifes and are considered out of shape but showed both groups had similar gains and results.  I would be interested more in a study that focuses on a group that is already physically active. I just don't see 1 minute HIIT giving me much of anything as my body is already used to movment thanks to @scott_herman ... fyi HIIT TABATA is my fav - its a love hate thing...

    Anyways, I am really interested in y'alls thoughts.  I told my buddy I'd give him some honest feedback so...

     

    Thanks,

    G

    I think it shows the one thing Nature got right - as we age, we don't need more exercise or more calories to stay lean and healthy. These results don't surprise me as the human body was never designed for long endurance type exercise. There is a reason marathon runners look like concentration camp survivors and don't live any longer than the average person and sprinters are lean and muscular. Short, intense exercise/exertion is best for our genetic profile - supported with proper nutrition and rest of course :-)

     

    John

  • Posted On: 05-07-16, 12:19 am (EDT) #5

    1 Minute HIIT Training

    May 7, 2016, 12:19 am

    Gave it a go tonight - was around 12 minutes total for me ... didn't feel like I normally do after a 20 minute HIIT but I did feel it a bit. I'm running KCAL def right now for next 3 to 4 weeks ... but making sure I get my AminoX in to help with my recovery and getting a bunch of water.

     

    I'm still thinking for those that are more active that 20 min HIIT will prove more effective than the "1" minute HIIT ...

  • Posted On: 05-07-16, 6:08 pm (EDT) #6

    1 Minute HIIT Training

    May 7, 2016, 6:08 pm

    I don't do much HIIT. What I've been doing recently is simply playing with the speed and the incline on the treadmill every 3-5 minutes. Less high intensity but more interval.

  • Posted On: 05-09-16, 9:34 am (EDT) #7

    1 Minute HIIT Training

    May 9, 2016, 9:34 am

    Did another "1 Minute" HIIT in place of the normal HIIT I've been doing ... have to say EH ... again I think its decent but not for those that are already active. I did commit to doing this for 3 weeks so will keep y'all posted.

  • Posted On: 05-09-16, 9:37 am (EDT) #8

    1 Minute HIIT Training

    May 9, 2016, 9:37 am

    Did another "1 Minute" HIIT in place of the normal HIIT I've been doing ... have to say EH ... again I think its decent but not for those that are already active. I did commit to doing this for 3 weeks so will keep y'all posted.

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