Getting Fit Fast: Inactive People Can Achieve Major Health and Fitness Gains in a Fraction of the Ti - Polidicks

[QUOTE]This study has taken existing research to a new level to prove that replacing endurance training with two types of interval training, High intensity Interval Training (HIT) and Sprint Interval Training (SIT), can make a massive difference to our health and aerobic fitness.[/QUOTE] [QUOTE]Source: [URL]http://www.sciencedaily.com/releases/2013/02/130201090405.htm[/URL][/QUOTE] [QUOTE]Journal: M. Cocks, et al. Sprint interval and endurance training are equally effective in increasing muscle microvascular density and eNOS content in sedentary males. The Journal of Physiology, 2012; 591 (3): 641 DOI: [URL="http://dx.doi.org/10.1113/jphysiol.2012.239566"]10.1113/jphysiol.2012.239566[/URL][/QUOTE] Sounds like a snake oil salespitch or 'wonder' diet :v: The difference being, that this one is published in a reputable, peer-reviewed and refereed scientific journal.

For a moment I thought this was a spambot. Then I noticed it's only Bradyns. Time to burn off these love handles.

HIIT is pretty well known amongst regular weight lifters already as a method of enhancing cardio quickly without damaging muscle gains

[QUOTE=MIPS;39446159]For a moment I thought this was a spambot. Then I noticed it's only Bradyns.[/QUOTE] What's the difference between the two?

[QUOTE=Bradyns;39446156]Sounds like a snake oil salespitch or 'wonder' diet :v: The difference being, that this one is published in a reputable, peer-reviewed and refereed scientific journal.[/QUOTE] It has been known for a long time that HIIT is extremely effective at getting fit really fast, the problem is that it can be extremely intense and takes a lot of discipline to be able to push yourself that hard, especially while running. I suggest anyone wanting to do this uses a bicycle, and like the article says, 30 seconds all out then 4.5 minutes of slow cycling. I did something similar to this but much more prolonged (1-2 hours of 30s bursts with a break between) and after two weeks I had so much more energy in the day yet I felt tired enough to sleep easy every night. Pick a route that takes about 30 mins of doing this there and back and use a timer and do it every day and you will really feel the benefits in no time.

[QUOTE=Cushie;39446223]It has been known for a long time that HIIT is extremely effective at getting fit really fast, the problem is that it can be extremely intense and takes a lot of discipline to be able to push yourself that hard, especially while running. [/QUOTE] And honestly, it's not as fun. I'd rather go for an hour and a half walk every night with a jog or two a week thrown in for good measure, that relieves stress whereas any kind of high intensity exercise just seems to cause more

[QUOTE=Zeke129;39446235]And honestly, it's not as fun. I'd rather go for an hour and a half walk every night with a jog or two a week thrown in for good measure, that relieves stress whereas any kind of high intensity exercise just seems to cause more[/QUOTE] Yeah I agree that a long but paced exercise is much more relaxing if you want to do it to escape and relieve stress. HIIT is only for increasing your endurance and becoming more fit but in a much shorter space of time; its good if you are extremely unfit but want to get into long distance running or cycling, though, after a couple of weeks you can really boost your endurance to the level of someone that has been doing regular runs for quite a while. I used to go running every night but I fell out of the habit, then when I tried again, it was really disheartening to see that my endurance had dropped to 1/20th of what it used to be, and its hard to keep motivated to get that initial buildup of endurance

It's easy to get better if you already suck.

[QUOTE=Zeke129;39446235]And honestly, it's not as fun. I'd rather go for an hour and a half walk every night with a jog or two a week thrown in for good measure, that relieves stress whereas any kind of high intensity exercise just seems to cause more[/QUOTE] I agree, it kind of doesn't have the feeling, but at least that'd save me lots of tame and the need to jog through the only route viable for running: [I]the industrial district.[/I]

[QUOTE=Cushie;39446249] I used to go running every night but I fell out of the habit, then when I tried again, it was really disheartening to see that my endurance had dropped to 1/20th of what it used to be, and its hard to keep motivated to get that initial buildup of endurance[/QUOTE] This happens after every winter. I haven't been for a run in months

if you can lose fitness you can gain fitness, it means your body is working as it should (Dynamically)

I like that these include cycles, as I have both a bicycle and exercise bike.

Wasn't this already obvious?

Enjoying getting fit is better than how fast imo. I much prefer to do a football session of 30 minutes intense cardio followed by another hour of drills and small field games than a 5km run or weights.

[QUOTE=Zeke129;39446328]This happens after every winter. I haven't been for a run in months[/QUOTE] I haven't been able to run because I noticed a lump appears in my leg when I do it. I was going to get it looked at but the doctor's been swamped with people getting sick, they're booked for the next couple months. It's probly just a cyst, but I don't want to put stress on it until they tell me it's not harmful. Sucks, I actually enjoyed running, which is strange because I'm in bad shape and usually lazy.

[QUOTE=Mr. Someguy;39447223]I haven't been able to run because I noticed a lump appears in my leg when I do it. I was going to get it looked at but the doctor's been swamped with people getting sick, they're booked for the next couple months. It's probly just a cyst, but I don't want to put stress on it until they tell me it's not harmful. Sucks, I actually enjoyed running, which is strange because I'm in bad shape and usually lazy.[/QUOTE] I used to run a few miles every night, but since I stopped I have found cycling much more enjoyable, when I started out I could do a 10 mile roundtrip easy in an hour and a bit, it just feels much less intensive but you are still getting a good workout.

[QUOTE=Scrimp;39447177]Wasn't this already obvious?[/QUOTE] No, it was not obvious that sprinting as hard as fucking possible for 30 seconds, and then walking/jogging for 4-5 minutes, repeat 6-10 times, was much better than just jogging quickly at a constant rate. The phrase "Pace yourself" comes to mind.

Cycling is so much more fulfilling and fun than running. The downside is that you have to sit on your ass during the winter if you exclusively focus on it, like I do, but the upside is that it's an amazing workout, especially uphill, and it's incredibly fun.

[QUOTE=Cushie;39446249]I used to go running every night but I fell out of the habit, then when I tried again, it was really disheartening to see that my endurance had dropped to 1/20th of what it used to be, and its hard to keep motivated to get that initial buildup of endurance[/QUOTE] And then you started riding a bike? Doing those 30-40sec bursts with 4-5min slow rides in between as "breaks" from the bursting? (I read the previous post of yours too) anyway sounds effective alright.

What are the downsides of this?

So the article was kind of confusing. What is SIT and HIT exactly? Is it doing just what they mention - 30 seconds of "HIT" biking followed by 4.5 minutes of low intensity biking, X4-6? How is "high intensity" determined, is it just as fast as you can pedal or a high incline or what? [QUOTE=Zeke129;39446235]And honestly, it's not as fun. I'd rather go for an hour and a half walk every night with a jog or two a week thrown in for good measure, that relieves stress whereas any kind of high intensity exercise just seems to cause more[/QUOTE] Yeah but in my mind I'd rather go hiking and enjoy nature than bike, so if I'm going to exercise I'd rather get it over with and then do stuff like hiking, which isn't exactly high intensity unless its on a mountain/hilly area with a group (so you don't slow down for breaks all the time).

[QUOTE=Pepsi-cola;39449267]What are the downsides of this?[/QUOTE] Need an indoor bike basically, they couldn't help but brag about their super special science cycles though. I didn't find anything about running, but I figured a full out sprint for 30 seconds, and then a 2 minute walk seems like a good start for it, and I'm going to try it because I just got done eating a McDonalds breakfast and I want to die.

[QUOTE=BANNED USER;39449557]Need an indoor bike basically, they couldn't help but brag about their super special science cycles though. I didn't find anything about running, but I figured a full out sprint for 30 seconds, and then a 2 minute walk seems like a good start for it, and I'm going to try it because I just got done eating a McDonalds breakfast and I want to die.[/QUOTE] i was hoping a treadmill would work for this

You can do HIIT with practically any form of cardio training. Sprinting, cycling, boxing, hell, even car pushing. The simplest would be sprinting, of course. About 5 sets of 10-30 seconds of running as fast as you can with 1-4 minutes of walking inbetween.

[QUOTE=KorJax;39449537]So the article was kind of confusing. What is SIT and HIT exactly? Is it doing just what they mention - 30 seconds of "HIT" biking followed by 4.5 minutes of low intensity biking, X4-6? How is "high intensity" determined, is it just as fast as you can pedal or a high incline or what? Yeah but in my mind I'd rather go hiking and enjoy nature than bike, so if I'm going to exercise I'd rather get it over with and then do stuff like hiking, which isn't exactly high intensity unless its on a mountain/hilly area with a group (so you don't slow down for breaks all the time).[/QUOTE] HIT is 20-40 seconds of high intensity exercise followed by 2-4 mins low intensity exercise, I assume in this case they don't mean 'all out' per se, just pushing yourself, I think its aimed at older or less able people. SIT is X seconds of all out followed by X minutes of low intensity exercise, you gradually decrease your low intensity segment or increase your high intensity segment as you get fitter. [QUOTE=BANNED USER;39449557]Need an indoor bike basically, they couldn't help but brag about their super special science cycles though. I didn't find anything about running, but I figured a full out sprint for 30 seconds, and then a 2 minute walk seems like a good start for it, and I'm going to try it because I just got done eating a McDonalds breakfast and I want to die.[/QUOTE] They can be done no problem with any exercise that allows it. For running just do 20-30 seconds of sprinting as fast as you can push yourself then slow jogging/walking for 4-5 mins, its very difficult to start off with if you are unfit, though.

[QUOTE=Zeke129;39446328]This happens after every winter. I haven't been for a run in months[/QUOTE] You should get a treadmill then. If it's too cold to run outside.

[QUOTE=Melkor;39472207]You should get a treadmill then. If it's too cold to run outside.[/QUOTE] Send me 900 bucks and I'll do that