If you liked this video check out these videos on the 6 Ultimate BENEFITS OF EXERCISE For Diabetes, Insulin, Weight Loss, Your Brain & More ruclips.net/video/irq_-gvLw4Y/видео.html
Dr. Sten Ekberg First I want to say your information you provide is amazing thanks for sharing. Question. If I weight lift, and at the end perform 3-5 reps of HIIT is this beneficial or is that too much cortisol compared with GH that it’s no longer beneficial (assuming weights are to failure)?
I got 20 years of training and experience of PT and physical training, I've never seen someone to sum it up in a 11 min talk like this! Keep it up with the great job Dr.
Thank you Enri Papa. I really appreciate your feedback and so glad you liked it. The greatest compliment you can give is to help us help more people by sharing the videos.
I love you Doctor!!! After trying to loose weight for years, star fasting, lost 3 kilos in one week!!! Lo recomiendo acá en Mexico!! Love your perfec way to speak english!!! Gracias!!! Thank you so much!!!
Dr Ekberg, YOU ARE GOD-SENT! Invaluable information!! I am planning to make an appointment this year, coming from the southernmost, neighboring state. All your videos are exceptionally well-explained! No words can express the gratitude! Ella-
Have been looking into HIIT vs other types of exercises for awhile and by far you are the only one who explained it so effortlessly well! Incredible!! Feeling blessed I found your channel! Very appreciative of all your amazing work!!
Only with years and years of learning, practice and achievement, compassion for mankind can one speak so meaningfully. Thank you so much for leading so many people who have been trying so hard and done more wrong than right. We only know parts and thank you for bringing all parts together, in a manner that everyone can understand easily. It makes me feel guilty if I stop watching your videos for one week...just like skipping classes in college. My gratitude to you and my qi gong masters every time I exercise.
Thanks! This video may be the best keys to improving General Health on RUclips! Everyone show watch this and know this content. Well done, and thanks again.
Thank You @timlester3422 so much for showing your appreciation and supporting the channel, and for helping me get the message of health out to the world. 🙏 🏆 😄
I like this video very much . I've been wanting to take my fitness up a few notches , and HAVE been moving onwards and upwards , but in a rather confused and floundering sort of a way . I can see that once I've plugged the content of this video into my fitness decision-making , I'm going to be setting goals and choosing directions much more intelligently . Thank you .
Thanks, Dr. Sten! I dropped my HR to less than 130, got a better time on my cycling with less work. Also, I avoided the hard climb, but added HIIT to my routine. It also didn't spike my appetite, as my prior rides had done.
it is just about running out of ATP as fast as possible. then the ATP/AMP ratio goes down. that activates the AMPK-Pathway and produces the PGC-1alpha mitochondrial growth factor. because the cortisol does not go up for a long time this is a very anabolic process in contrast with long endurance exercises where the cortisol goes through the roof and testosterone is going down (because of the pregnenalone steal) and therefor long endurance is catabolic. i love the SIT like prof. martin j. gibala promotes it. his work in this area is great. however, this only affects cells that take part in this kind of exercise. so it does not promote mitochondrial growth in all body cells. this is the reason why i also do pure saturated fat fasts on keto one or two days a week to also boost mitochondrial growth in cells that are not part of this exercise to boost my metabolism. i do SIT on my old kettler stationary bike. i warm up at 25-50 watt for one or two minutes and then i switch to maximum power, which is 400 watt on my bike and do the interval as long as i can go. usually i do three intervals with a break that is long enough for the heart rate to go down until i feel fit enough for the next intervall. with a SIT every now and then (i am not a huge sports guy) within two months i improved from 20 seconds to 52 seconds. i love mitochondrial growth :-)
Awesome. Those are great points. I'll have to check out Martin J. Gibala. When I talk about HIIT, I mean SIT which should really be called MIT (Maximum intensity).
Hi doctor I am walking between %60 and max %70 hearth rate my rest heart rate is 64 and after my walk done my Apple Watch says average 123 sometimes 124 I keep under my hearth rate 128 %70 :-) and with comfort breath thank you so much :-) I do right way and I will do little more comfortable like 128-129 I will go little slower because little I have pain because high weight between 120-125 it will be fine :-) I lost in 25 days 17 pound :-) Thank you so much.
Thanks so much for this video. Besides you are a dr. and sportsman i think your also a great teacher / instructor on this subject. Your explanation is as clear as can be. 👍🏻👍🏻👍🏻👍🏻
Hi Dr. Ekberg, it's really invigorating watching your purposeful videos. I am from India and my country is largely made up of poor who constitute 70 p.c. of the total population and hence can't afford the diet you suggest and hence I request you to suggest low-cost but equally effective alternative diet plans India-specific for the people to derive health benefits.
These are really great points. I try and think of this for the dogs as we do agility which is less than 1 min flat out. I will consider this for me and the dogs :) although I dont think I can take their heartrate
@@drekberg sir i have a question. I wanna know if i could do it for like 2 3 minutes. I mean, if i push extreme , i manage to push my heart rate to around 90 % of max. But after 3 sets (20 sec work with 20 sec rest), i just feel my muscles my body is just done and i literally can't push further. If i try, then i simply fall below the hiit range . Should i be satisfied with this small amount of time. I have seen internet videos where people say they do ot for 45 minutes!! 😮
Great overview. Thanks. Could you do a video on how to eat for these specific categories? Especially: What kind of training is possible/advisable on a ketogenic diet? Maybe even a targeted ketogenic diet (for building muscle, instead of losing fat)? Thanks.
Could you please discuss or maybe show the concept of Slow HIIT training (Dr. Doug McGuff)for anti sarcopenia , i see many talk about it but i struggle to find examples for good plans and how its done
Hi Dr. Sten, I love how informative your videos are. I am learning so much, and have got my A1C from 9.5 to 5.8 since January. Was wondering, Do you have a video that explains why blood sugar is higher after workout?
I’m no doctor, but I can say I do long brisk walks also every day, usually around 6 miles. I used to test glucose and keystones after the walks and every time my glucose went down and keystones went up. I think if your workouts have a large anaerobic component your body is being forced to generate glucose. Dr. Ekberg I’m sure addresses your question in his exercise video series. Good luck
Dr. Ekberg, thank you for providing such thorough explanations. This is truly a great channel! Are you able to address exercise for muscle growth? Should that be incorporated into a HIIT workout? What about the standard sets and reps advice?
I’m astounded to learn I’ve been training incorrectly my whole like. 3-6 hours a week (1 hour time intervals) in the anaerobic range. On a stationary bike I would ensure my heart rate was 160 at least and keep it there for an hour. 😱
How to time the workout with IF. I have to eat something a hour or two before workout, and I can only workout after work in the evening time. Thank you.
Combined with HIIT X 2 / week and weightlifting using the big muscle groups = do squats, deadlifts, bench, overhead presses, rows and push-ups. This increases muscle mass and HGH ( growth hormone) which results in an increased basic metabolism . HGH increase muscle mass so the spiral is going up and body fat is going down (weight may not go down as fast but fat% will) And oh yeah - begin where you are . Not where you want to be - meaning be patient ( not lazy) and listen to your body not to your ego.
Do both aerobic burns fat but only during exercise so do it longer, while Anaerobic burns glycogen but after your exercise with anaerobic the afterburn still on effects meaning your still burning calories even after exercise. But do anaerobic short time about less than 45-30mins below.
So grateful for your videos. Help! I'm 61 yr old woman. In very good health but carry about 25-30 extra lbs. I started crossfit but seem.too exhausted and not.losing an ounce! Should I walk instead and occasional weights?
Hi Dr. Ekberg! Can I combine Aerobic with either Anaerobic or HIIT in a day? Ex. 2x - Aero only 2x - Aero & HIIT 1x - Aero & Weight training (Anaero) So in total, aero 5x, hiit 2x, weight training anaero 1x in a week. Appreciate your advise and thanks for all the lessons!
I have a question maybe only you can answer. I've been a runner (more jogger) since 1991 and never competed in any races or racing, and run mostly on moderate hiking trails since 1996. Now, when I cannot get to the trail I run on flat sidewalk in my neighborhood. Here is the puzzle. When I first start running in my neighborhood, I start breathing fairly heavy, and this continues for about 1/4 mile, then suddenly, and its sudden, my breathing calms down and I'm breathing like I'm sitting in a chair. Its very strange, and I never could figure what is going on. Another thing that happens is, when on the trail, there are times when I "discover" that I'm at the top of the hill, but really don't have any recollection of actually jogging up the hill. Am I going crazy?
I can't see what the point of HIIT. It doesn't give me enough intensity to get as out of breath as lets say, 220 burpies and it doesn't give me enough reps to build muscle. The only benefit I can see is that I'm using different muscle groups. I perspire a bit and get slightly out of breath when I do HIIT. I am 54. I've been trying out the HIIT routines by various young people on RUclips.
I read that in anaerobic it breaks down glucose without oxygen. Is it the glucose that is stored in glycogen? I do jumping ropes for warm up. When I do 100 jumps I finish it under a minute my bpm is around 136. Is that anaerobic? But I take a rest for about 30-60 sec. Then skip rope again til I reach 1000
Hi there i have a question about HIIT. The right way to do HIIT is to do short fast or explosive workout for 10/20seconds with short recovery till you have richt your max hartrate? or Do I have to do workouts firts to elevate my hartrate to the max. and them keep it high for like 10 sec seconds and repit the same like about 8 times?
~ 20 s at max effort(VO2 max). The 20s times comes from VO2 max test. After you hit your VO2 max you won't be able to run longer than 20s because your muscles run out of O2. So you slow down in one way or another. That is when you wind down before you go for another round. You can time it but if you are really going for it the time isn't a question because you will know when the point comes and when you can go longer than 40s than you are not going over your (O2)limit. I only have 40s breaks timed I don't need a timer to know when I was 15 s at my limit. I usually can't do more than 5-6 rounds before my body and performance is completely done. If you can do some more great.
Hi, Dr. Sten. Me and my girlfriend are health enthusiast from Polad. At first we would like to thank you for all content that totally charged our thinking about health. However I have a question regarding long distance running. How should we train avoiding Anaerobic parts ? Most of training suggested by Garmin is taking our hearts go over 150. What should training for 10k and 21 k should look like to be healthy and Effective ?
Let me ask you this, if you did a circuit of 3-4 body weight exercises. Pull ups, push ups, squats, sit ups. Then rest 2 mins and repeat for 10 circuits, this would be anaerobic right? . This would be a best of both world ls right, would this probably be the best way. Or what would you even call this type of training?
Hi Dr Sten Ekberg. Thank you for all your wonderful videos. Really appreciate it. Just a quick question, due to busy schedule, I can only allocate 30-40mins of workout daily and I only do Anaerobic + HIIT during this time period. I usually do it about 4-5 days a week. The other days I will rest without doing anything. Will this routine have any adverse effect?
if I am doing total body workout for compound excercies that last for 30 minutes to 40. I mostly remain in 140 to 150 heart rate that fit to my age. But then i reach beyond that. So does this workout be okay, becuse it doen't have aerobics but anarobic and hitt?
i can get my HR up high on a precor non-elliptical cross trainer. when i regularly do this i will do 185-200 heart rate for half an hour. would you call that HIIT? it is really engaging, down to where I can't even form whole sentences for the whole time involved. however, it goes on for half an hour, which is clearly beyond a HIIT time period as you present it. What do you think?
@@cheater00 I wouldn't call it HIIT if you can keep it up for more than a minute or two. I would call high-end anaerobic training. If it is a good thing it depends on what your goals are. If you are preparing for some competition where you will maintain that intensity for a half hour then it is appropriate training for that purpose. However, if you are looking for health I would do more training at a lower level 4-6x/wk and a few short very high-intensity workouts 2 times a week.
@@drekberg thanks! May I ask, why do you mention competitions? Is this kind of heart rate necessary in some sports? I am not a professional athlete, I just noticed that when I did this sort of workout I felt much better overall. But that was a few years before I figured out that I felt unhealthy due to eating a high carb diet.
Yes any sport where the whole competition is 45 seconds to two minutes you will reach a maximum heart rate and develop an extreme amount of lactic acid. So if you prepared for it in practice your body will be able to do it better. If you do it for health do it once or twice a week.
Hey Doc, Quick question. Been following your videos and always enjoy them. Been trying to implement hiit twice a week on my schwinn stationary bike. I was going light for 2:00 then hard 90-100% for 7 reps at :30 each. I then found that easy and took break to 1:30. I saw one of your other hiit videos and you explained the importance of keeping lactic acid in play. I noticed I had strength out of the gate and tired significantly 20-30 seconds. My whole hiit was 13:45 but noticed a significant amount of lactic acid still in my quads during and shortly after. Is that the key? Never allow your muscle to recover enough for the legs to feel like the lactic acid has worked its way out? Thanks, think I’m getting it
No. It is based on your heart rate level. During HIIT, you will be above your anaerobic threshold (AT). Then your recovery should drop to about 40-50% of your max, which then signifies the start of your next HIIT rep. This should be independent of your perceived lactic acid level.
This fellow seems tedious at first - and he probably is - but you do walk away with an understanding of the topic. I'm guessing Sten is the kind of guy who tells you how to build a clock when you ask him what time it is.
I tried HIIT but I could only do it for a few minutes. Am going to try to increase the endurance. Also I am doing OMAD from 5:30 pm to 5:30 PM the next day so is that 24 hours ? You have inspired me and has helped me so much, thank you
Hi I’m 55 and fairly fit. I do a 10 minute run on a treadmill, I run for 1 min at 6kph and 1 min at 13kph. Is this ok for my age ? Oh and I do it Monday through Friday, weekend off.
If you liked this video check out these videos on the 6 Ultimate BENEFITS OF EXERCISE For Diabetes, Insulin, Weight Loss, Your Brain & More ruclips.net/video/irq_-gvLw4Y/видео.html
Dr. Sten Ekberg First I want to say your information you provide is amazing thanks for sharing. Question. If I weight lift, and at the end perform 3-5 reps of HIIT is this beneficial or is that too much cortisol compared with GH that it’s no longer beneficial (assuming weights are to failure)?
Dr. Sten Ekberg...I love you 😍 big sexy Swede!
Hello Dr. Ekber, I love all of your videos. Can you make one about weightlifting and building muscle.
Hi. First thanks for the holistic explanations. Could you do a video on Resistance bands, optimum failure reps and balance please? Thx!
I got 20 years of training and experience of PT and physical training, I've never seen someone to sum it up in a 11 min talk like this! Keep it up with the great job Dr.
Thank you Enri Papa. I really appreciate your feedback and so glad you liked it. The greatest compliment you can give is to help us help more people by sharing the videos.
Same to me! This tells it all!
I love you Doctor!!! After trying to loose weight for years, star fasting, lost 3 kilos in one week!!! Lo recomiendo acá en Mexico!! Love your perfec way to speak english!!! Gracias!!! Thank you so much!!!
Dr Ekberg, YOU ARE GOD-SENT! Invaluable information!! I am planning to make an appointment this year, coming from the southernmost, neighboring state. All your videos are exceptionally well-explained! No words can express the gratitude! Ella-
Have been looking into HIIT vs other types of exercises for awhile and by far you are the only one who explained it so effortlessly well! Incredible!! Feeling blessed I found your channel! Very appreciative of all your amazing work!!
I enjoy listening to you
Thank you
Please, I will like to know how to empty my bowel
@@jeanobosu3537 take a laxative. Then eat to improve gut helath. And come up with better ideas than asking random RUclips commenters.
Only with years and years of learning, practice and achievement, compassion for mankind can one speak so meaningfully. Thank you so much for leading so many people who have been trying so hard and done more wrong than right. We only know parts and thank you for bringing all parts together, in a manner that everyone can understand easily. It makes me feel guilty if I stop watching your videos for one week...just like skipping classes in college. My gratitude to you and my qi gong masters every time I exercise.
You explain things so well. I get it. Thank you.
Thank you Susan
I always press the like button within 10 sec because I know this is gonna be awesome...☺️☺️☺️
I'm the same! I don't want to forget later as well.
Yes same here
Me too, he’s a fabulous educator.
Thank you Dr. Sten Ekberg❤
Thanks! This video may be the best keys to improving General Health on RUclips! Everyone show watch this and know this content. Well done, and thanks again.
Thanks!
Thank You @timlester3422 so much for showing your appreciation and supporting the channel, and for helping me get the message of health out to the world. 🙏 🏆 😄
I like this video very much . I've been wanting to take my fitness up a few notches , and HAVE been moving onwards and upwards , but in a rather confused and floundering sort of a way . I can see that once I've plugged the content of this video into my fitness decision-making , I'm going to be setting goals and choosing directions much more intelligently . Thank you .
Very understandable, well organized, pleasantly presented. Kudos.
Simply the best exercise video theoretically, awesome explanation.thanks
Thank you China786. I really appreciate your feedback and so glad you liked it. Please help others by sharing the videos.
Yr videos r unique, informative and up to the point.. thank u
Thank you Renuka M v.
Thanks, Dr. Sten! I dropped my HR to less than 130, got a better time on my cycling with less work. Also, I avoided the hard climb, but added HIIT to my routine. It also didn't spike my appetite, as my prior rides had done.
I did some accidental HIIT training last weekend when I had to haul a kind size mattress out of the house by myself. Beast mode!
I'm older w cancer. I'M GOING HIIT!
it is just about running out of ATP as fast as possible. then the ATP/AMP ratio goes down. that activates the AMPK-Pathway and produces the PGC-1alpha mitochondrial growth factor. because the cortisol does not go up for a long time this is a very anabolic process in contrast with long endurance exercises where the cortisol goes through the roof and testosterone is going down (because of the pregnenalone steal) and therefor long endurance is catabolic.
i love the SIT like prof. martin j. gibala promotes it. his work in this area is great.
however, this only affects cells that take part in this kind of exercise. so it does not promote mitochondrial growth in all body cells. this is the reason why i also do pure saturated fat fasts on keto one or two days a week to also boost mitochondrial growth in cells that are not part of this exercise to boost my metabolism.
i do SIT on my old kettler stationary bike. i warm up at 25-50 watt for one or two minutes and then i switch to maximum power, which is 400 watt on my bike and do the interval as long as i can go. usually i do three intervals with a break that is long enough for the heart rate to go down until i feel fit enough for the next intervall.
with a SIT every now and then (i am not a huge sports guy) within two months i improved from 20 seconds to 52 seconds. i love mitochondrial growth :-)
Awesome. Those are great points. I'll have to check out Martin J. Gibala. When I talk about HIIT, I mean SIT which should really be called MIT (Maximum intensity).
Hi doctor I am walking between %60 and max %70 hearth rate my rest heart rate is 64 and after my walk done my Apple Watch says average 123 sometimes 124 I keep under my hearth rate 128 %70 :-) and with comfort breath thank you so much :-) I do right way and I will do little more comfortable like 128-129 I will go little slower because little I have pain because high weight between 120-125 it will be fine :-) I lost in 25 days 17 pound :-) Thank you so much.
you are just amazing Dr. ,...
Thanks so much for this video. Besides you are a dr. and sportsman i think your also a great teacher / instructor on this subject. Your explanation is as clear as can be. 👍🏻👍🏻👍🏻👍🏻
Hi Dr. Ekberg, it's really invigorating watching your purposeful videos. I am from India and my country is largely made up of poor who constitute 70 p.c. of the total population and hence can't afford the diet you suggest and hence I request you to suggest low-cost but equally effective alternative diet plans India-specific for the people to derive health benefits.
Thank you so much ! I'm Brazilian.I didn't watch a video the talks about what I really REALLY want to know
Great information really thanks for people like me now 51 years
Great video, thankyou Dr Ekberg! Also, nice you mentioning facts about tennis and competitions, very informative!
These are really great points. I try and think of this for the dogs as we do agility which is less than 1 min flat out. I will consider this for me and the dogs :) although I dont think I can take their heartrate
Dog and kids know how to do it. All out as long as it is fun and then stop.
@@drekberg sir i have a question. I wanna know if i could do it for like 2 3 minutes. I mean, if i push extreme , i manage to push my heart rate to around 90 % of max. But after 3 sets (20 sec work with 20 sec rest), i just feel my muscles my body is just done and i literally can't push further. If i try, then i simply fall below the hiit range . Should i be satisfied with this small amount of time. I have seen internet videos where people say they do ot for 45 minutes!! 😮
Great overview. Thanks. Could you do a video on how to eat for these specific categories? Especially: What kind of training is possible/advisable on a ketogenic diet? Maybe even a targeted ketogenic diet (for building muscle, instead of losing fat)? Thanks.
I'll look into that
Could you please discuss or maybe show the concept of Slow HIIT training (Dr. Doug McGuff)for anti sarcopenia , i see many talk about it but i struggle to find examples for good plans and how its done
Thanks again Dr. Ekberg, I will share this with as many as I can, and of course I know what I have to do 🏃♀️🚶🏻♀️
Excellent. Thank you.
Your explanation is amazing! 🙌🏽
Hi Dr. Sten, I love how informative your videos are. I am learning so much, and have got my A1C from 9.5 to 5.8 since January. Was wondering, Do you have a video that explains why blood sugar is higher after workout?
I wonder if it has anything to do with muscle breakdown 🤫
I’m no doctor, but I can say I do long brisk walks also every day, usually around 6 miles. I used to test glucose and keystones after the walks and every time my glucose went down and keystones went up. I think if your workouts have a large anaerobic component your body is being forced to generate glucose. Dr. Ekberg I’m sure addresses your question in his exercise video series. Good luck
Very enlightening!
Love your content 👍
I like these lessons, most useful
Thank you for the excellent information! One question...where does weight training fit in to this plan?
Thank you dr. For this informations
Dr. Ekberg, thank you for providing such thorough explanations. This is truly a great channel! Are you able to address exercise for muscle growth? Should that be incorporated into a HIIT workout? What about the standard sets and reps advice?
I’m astounded to learn I’ve been training incorrectly my whole like. 3-6 hours a week (1 hour time intervals) in the anaerobic range. On a stationary bike I would ensure my heart rate was 160 at least and keep it there for an hour. 😱
Can you show an example of an HIIT workout?
There's some vids on youtu
Do something which gets your heart pumping and that you can't do longer than 40s. Sprinting, cycling as fast as you can, burpees..
so for a healthy 50 year old: HIIT for about 30 seconds, then one minute pause and how many repetitions do you recommend?
Thank you heiner lauter. Enough to get your heart rate to what you think is your max. 3-6 is usually enough.
@@drekberg thx, i am really grateful for your help!
If you are giving it everything for 30 seconds, then you will find it hard to recover in 1 minute, especially if you are new to exercise.
How to time the workout with IF. I have to eat something a hour or two before workout, and I can only workout after work in the evening time. Thank you.
Thank you for showing.
Thank you G M.
Do you suggest eating different for exercise that uses sugar ?
So the best form of weight loss with exercise is walking and keeping your heart rate down?
Pretty confusing right
Depends on what you enjoy is the best form of exercise i guess.
Combined with HIIT X 2 / week and weightlifting using the big muscle groups = do squats, deadlifts, bench, overhead presses, rows and push-ups. This increases muscle mass and HGH ( growth hormone) which results in an increased basic metabolism . HGH increase muscle mass so the spiral is going up and body fat is going down (weight may not go down as fast but fat% will)
And oh yeah - begin where you are . Not where you want to be - meaning be patient ( not lazy) and listen to your body not to your ego.
@@thegram9207 T y
Do both aerobic burns fat but only during exercise so do it longer, while Anaerobic burns glycogen but after your exercise with anaerobic the afterburn still on effects meaning your still burning calories even after exercise. But do anaerobic short time about less than 45-30mins below.
You da Man !!!
Thank you so much Dr.
What about weight training plZ make the video on weight training effects in diabetics
Hi Doc, I do 40 mins of yoga a day, I wish to increase fitness level up, whats the best mix do you recommend. Thanks
So informative 👍
So grateful for your videos. Help! I'm 61 yr old woman. In very good health but carry about 25-30 extra lbs. I started crossfit but seem.too exhausted and not.losing an ounce! Should I walk instead and occasional weights?
Thank you
How can I improve blood circulation to my feet?
Interesting channel!
In lF and keto. If l need muscle. What to do. .do I need to give a little carb post work out. Bt how if it will break my fast. .confused
Hi Dr. Ekberg! Can I combine Aerobic with either Anaerobic or HIIT in a day? Ex.
2x - Aero only
2x - Aero & HIIT
1x - Aero & Weight training (Anaero)
So in total, aero 5x, hiit 2x, weight training anaero 1x in a week.
Appreciate your advise and thanks for all the lessons!
Thanks for information
I have a question maybe only you can answer. I've been a runner (more jogger) since 1991 and never competed in any races or racing, and run mostly on moderate hiking trails since 1996. Now, when I cannot get to the trail I run on flat sidewalk in my neighborhood. Here is the puzzle. When I first start running in my neighborhood, I start breathing fairly heavy, and this continues for about 1/4 mile, then suddenly, and its sudden, my breathing calms down and I'm breathing like I'm sitting in a chair. Its very strange, and I never could figure what is going on. Another thing that happens is, when on the trail, there are times when I "discover" that I'm at the top of the hill, but really don't have any recollection of actually jogging up the hill. Am I going crazy?
I can't see what the point of HIIT. It doesn't give me enough intensity to get as out of breath as lets say, 220 burpies and it doesn't give me enough reps to build muscle. The only benefit I can see is that I'm using different muscle groups. I perspire a bit and get slightly out of breath when I do HIIT. I am 54. I've been trying out the HIIT routines by various young people on RUclips.
ty Dr!
Thank you daisy3690.
Dr. How come the HIIT videos I see on YT last 30 to 45 mins. I thought HIIT was short duration only
How I dare not to subscribe before !!!
Thank you haneen barno. Feel free to ask any health questions, and I will do my best to answer them.
I read that in anaerobic it breaks down glucose without oxygen. Is it the glucose that is stored in glycogen?
I do jumping ropes for warm up. When I do 100 jumps I finish it under a minute my bpm is around 136. Is that anaerobic? But I take a rest for about 30-60 sec. Then skip rope again til I reach 1000
So are body exercises like pushups and burpees considered Anarobic or Hiit??
Dependent on where it puts your heart rate
Hi there i have a question about HIIT.
The right way to do HIIT is to do short fast or explosive workout for 10/20seconds with short recovery till you have richt your max hartrate?
or Do I have to do workouts firts to elevate my hartrate to the max. and them keep it high for like 10 sec seconds and repit the same like about 8 times?
~ 20 s at max effort(VO2 max).
The 20s times comes from VO2 max test. After you hit your VO2 max you won't be able to run longer than 20s because your muscles run out of O2. So you slow down in one way or another. That is when you wind down before you go for another round.
You can time it but if you are really going for it the time isn't a question because you will know when the point comes and when you can go longer than 40s than you are not going over your (O2)limit.
I only have 40s breaks timed I don't need a timer to know when I was 15 s at my limit.
I usually can't do more than 5-6 rounds before my body and performance is completely done. If you can do some more great.
Hi, Dr. Sten. Me and my girlfriend are health enthusiast from Polad. At first we would like to thank you for all content that totally charged our thinking about health. However I have a question regarding long distance running. How should we train avoiding Anaerobic parts ? Most of training suggested by Garmin is taking our hearts go over 150. What should training for 10k and 21 k should look like to be healthy and Effective ?
Answer 15.02... anaerobic.
Give us information on various types of HIIT can be easily done at home
Do HIIT considered as a tempo run?
Doc shud you have your meal immediately after work out or is it better to allow The Growth hormone to do its job and have the meal an hour or two late
I'm a basketball player. So I've been thinking if I should do HIIT before or after my skills workout. Pls when is best?
I get it thank you love it
That is great! Thank you for letting me know. Feel free to ask any question on health and I will do my best to answer them.
How long should I do hiit for one session. In other words how many times would I do the 30 seconds then rest per session. I’m 63.
Let me ask you this, if you did a circuit of 3-4 body weight exercises. Pull ups, push ups, squats, sit ups. Then rest 2 mins and repeat for 10 circuits, this would be anaerobic right?
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This would be a best of both world ls right, would this probably be the best way. Or what would you even call this type of training?
How about using a rebounder?
Due to my generalized anxiety disorder, my resting heart rate is around 70-82. How does this affect my target heart rate during exercuse
Hi Dr Sten Ekberg. Thank you for all your wonderful videos. Really appreciate it. Just a quick question, due to busy schedule, I can only allocate 30-40mins of workout daily and I only do Anaerobic + HIIT during this time period. I usually do it about 4-5 days a week. The other days I will rest without doing anything. Will this routine have any adverse effect?
I believe reduce hiit to 2~3 times a week not more than 15 to 20 mins of a session…
Dr. Ekberg, is weight training aerobic or anaerobic?
Dr. Ekburg , how important is it to consume some protein after doing these types of exercise and or weight training? Thanks Ken
if I am doing total body workout for compound excercies that last for 30 minutes to 40. I mostly remain in 140 to 150 heart rate that fit to my age. But then i reach beyond that. So does this workout be okay, becuse it doen't have aerobics but anarobic and hitt?
Brilliant
Can HIIT be mixed with aerobic?
i can get my HR up high on a precor non-elliptical cross trainer. when i regularly do this i will do 185-200 heart rate for half an hour. would you call that HIIT? it is really engaging, down to where I can't even form whole sentences for the whole time involved. however, it goes on for half an hour, which is clearly beyond a HIIT time period as you present it. What do you think?
that's about 3x / week followed by a full set of weights exercises, but that was really taxing in the long run
@@cheater00 I wouldn't call it HIIT if you can keep it up for more than a minute or two. I would call high-end anaerobic training. If it is a good thing it depends on what your goals are. If you are preparing for some competition where you will maintain that intensity for a half hour then it is appropriate training for that purpose. However, if you are looking for health I would do more training at a lower level 4-6x/wk and a few short very high-intensity workouts 2 times a week.
@@drekberg thanks! May I ask, why do you mention competitions? Is this kind of heart rate necessary in some sports? I am not a professional athlete, I just noticed that when I did this sort of workout I felt much better overall. But that was a few years before I figured out that I felt unhealthy due to eating a high carb diet.
Yes any sport where the whole competition is 45 seconds to two minutes you will reach a maximum heart rate and develop an extreme amount of lactic acid. So if you prepared for it in practice your body will be able to do it better. If you do it for health do it once or twice a week.
Hey Doc,
Quick question. Been following your videos and always enjoy them. Been trying to implement hiit twice a week on my schwinn stationary bike. I was going light for 2:00 then hard 90-100% for 7 reps at :30 each. I then found that easy and took break to 1:30. I saw one of your other hiit videos and you explained the importance of keeping lactic acid in play. I noticed I had strength out of the gate and tired significantly 20-30 seconds. My whole hiit was 13:45 but noticed a significant amount of lactic acid still in my quads during and shortly after. Is that the key? Never allow your muscle to recover enough for the legs to feel like the lactic acid has worked its way out? Thanks, think I’m getting it
No. It is based on your heart rate level. During HIIT, you will be above your anaerobic threshold (AT). Then your recovery should drop to about 40-50% of your max, which then signifies the start of your next HIIT rep. This should be independent of your perceived lactic acid level.
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Is weight training aerobic or anaerobic?
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With 50 my maximal heartbeats were 211/60 sec.
The formula 220-age is myth.
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This fellow seems tedious at first - and he probably is - but you do walk away with an understanding of the topic. I'm guessing Sten is the kind of guy who tells you how to build a clock when you ask him what time it is.
I tried HIIT but I could only do it for a few minutes. Am going to try to increase the endurance. Also I am doing OMAD from 5:30 pm to 5:30 PM the next day so is that 24 hours ? You have inspired me and has helped me so much, thank you
It's alrigth. HIIT shouldn't last more than 5 minutes
What about sugar free gum
You disappointed me in your fasting. You can’t teach your findings and not do it yourself. Come my friend MAN up and do a 7 Day fast with ME.
Reading the comments to get answer ... Taking too long to answer question.
Then you're really missing out. This is more than about losing weight but your overall well being
The moment you realize you do 100 % HIIT😂
Hi I’m 55 and fairly fit. I do a 10 minute run on a treadmill, I run for 1 min at 6kph and 1 min at 13kph. Is this ok for my age ? Oh and I do it Monday through Friday, weekend off.