Super simple routine: I do a 10 minute walk followed by 1 sprint burst 🏃♂️ at around 80% after each meal. It provides me sustained energy throughout my day and helps with blood sugar levels after meals. It doesn’t affect my strength training days either. Breakfast: 10 minute walk followed by 1 sprint burst. Lunch: 10 minute walk followed by 1 sprint burst. Dinner: 10 minute walk followed by 1 sprint burst. Weekly total: 210 minutes of walking 21 sprint burst 🏃♂️ 2 full body strength training since I’m in my 50’s works for me. If I were younger I would do 3 full body workouts per week. The Starting Strength program is a good place to start with its linear progression. I also hang from a pull-up bar for 60 seconds 3 to 5 times per day. Once a month I’ll run a mile as fast as I can for time. Happy New Year 🎉🎉🎉
@ I have no issue doing one single sprint after a meal and a 10 minute walk. Lunch is the only meal I have at work. For these I do my 10 minute walk then I just do a high knees sprinting in place to where I’m breathing heavy. For breakfast before work and dinner after work I do my 10 minute walks and the single sprint burst could be a 50 yard to 200 yard sprint. Again it’s just a single sprint each time. Never had an issue doing a single 80% sprint after a meal and a 10 minute walk. This routine helps keep my blood sugar levels under control after meals and keeps my energy levels high throughout the day. Have a good day.
High intensity interval training is hugely beneficial. Don’t do the Tabata it’s too taxing. Do a 6-8 effort out of 10 several times with a recovery in between the bocks (usually around 4)
There is now a couple of studies on the diminishing returns from moderate aerobic exercise. I've found it really hard to find anything on the effect of doing intervals long term - I guess because not enough normal people (rather than athletes) have been doing them long enough. Another thing I've found hard to find is mixing up the intervals - is doing different lengths of intervals better than sticking to one? (There is stuff on longer vs shorter etc but not about how to mix them.)
I thought they were pretty clear, but maybe because I follow Peter’s work. The answer is don’t put your eggs in one basket. A mix of strength training, HIIT and long duration low intensity training is probably better than just focusing on any one of these. But doing any one is better than doing nothing. 😊
Nice to hear you have come to the understanding people need. ”Not everyone loves sport”. Thats the mindset you get those who most benefit gradually onboard. About intervals to the beginner one ”minute buffering max” : 20 sec quite easy, 20 sec above moderate, 20 sec max effort (what you still got). Easy to put after strengt (strength always 70-90% 1RM). And then walking etc aero. Very effective for those who dont love sports and exercise.
Curious what your take is on the CAROL bike and their concept of REHIT? I did buy it- found some great benefits, but found that I did resubscribe to Peloton. I’m the body geek who doesn’t mind buying and prioritizing having both - it’s nice having my e-bike and peloton where I can stay in level 2 very precisely. Even do the Norwegian VO2 max 4 min intervals. (Your description of them helped me tremendously in managing expectations and knowing how to execute it) But there is something great about adding a bike that can go to much higher wattages and talks you through two very high intensity 20 second sprints where it learns your capabilities and sets the resistance for you- (you’re right- you seem out of fuel about 10-13 seconds in) I do feel it’s helped my strength and feeling powerful- but can’t speak about what it does internally with glucose , VO2, mitochondrial health et al- (squeezing almost all the juice out of the orange, not just a lot of it.) I haven’t checked on their success, and it doesn’t seem to have caught on- but wondering what you think about it. Thanks
Check out runner’s or cyclists interval sessions. They forget most people are not familiar with them. They are super beneficial for greatly increasing fitness
I thought going all out for 20 seconds referred to effort, not performance. Your performance will lower after 8 seconds or so but you maintain the effort throughout.
I take the “varied diet” approach and do a bit of everything. As a non-competitive, touring cyclist, I naturally do more climbs than sprints. To each, his own. 😌
I think it's important to note the tabata protocol has never been about max effort. The research states the effort to be the maximum even effort that can be sustained over 8 x 20 second intervals. Measuring the evenness of the effort was part of the research. Surge and drop off is not tabata like 99% of the other interpretations on the internet. The 5 interval sessions a week were also compared to a control of 5 x 1 hour steady state cardio sessions, not doing nothing as Peter implies and had superior ouctomes. Give people choices how to exercise if a good message, but twisting science to preferences is not.
I doubt there is any significant benefit to attempting to train a 100% effort HIIT. For the most part, your max is going to increase or decrease relative to the rest of your training. It's also just not practical to train a 100% effort because a 100% effort is functionally designed to be reserved for an emergency situation. The body and brain place limitations on us specifically to prevent harm from maximum effort occurring outside of an emergency situation where survival is on the line. With this in mind, it makes perfect sense that people are more agreeable to doing a 4/5 effort interval training than a 5/5 interval training despite a shorter duration of the 5/5.
Often PA is preaching to the choir. Most people following him are already into exercising. Further, most of us know how to structure our routines. The value I get from PAs videos is to be able to confidently make minor adjustments to my routine and be reasonably sure the adjustment will be an improvement.
All this kind of trials/discussions are conceptual without support of the molecular mechanism involved. So it's hard to say which protocols are better/effective/beneficial vs others or even be harmful.
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Super simple routine:
I do a 10 minute walk followed by 1 sprint burst 🏃♂️ at around 80% after each meal.
It provides me sustained energy throughout my day and helps with blood sugar levels after meals.
It doesn’t affect my strength training days either.
Breakfast: 10 minute walk followed by 1 sprint burst.
Lunch: 10 minute walk followed by 1 sprint burst.
Dinner: 10 minute walk followed by 1 sprint burst.
Weekly total:
210 minutes of walking
21 sprint burst 🏃♂️
2 full body strength training since I’m in my 50’s works for me. If I were younger I would do 3 full body workouts per week.
The Starting Strength program is a good place to start with its linear progression.
I also hang from a pull-up bar for 60 seconds 3 to 5 times per day.
Once a month I’ll run a mile as fast as I can for time.
Happy New Year 🎉🎉🎉
Great routine!
@@erichill5328 Sprints after breakfast, lunch and dinner? Not a very practical advice.. Where do you work and have your meals?
@ I have no issue doing one single sprint after a meal and a 10 minute walk. Lunch is the only meal I have at work. For these I do my 10 minute walk then I just do a high knees sprinting in place to where I’m breathing heavy. For breakfast before work and dinner after work I do my 10 minute walks and the single sprint burst could be a 50 yard to 200 yard sprint. Again it’s just a single sprint each time. Never had an issue doing a single 80% sprint after a meal and a 10 minute walk.
This routine helps keep my blood sugar levels under control after meals and keeps my energy levels high throughout the day.
Have a good day.
High intensity interval training is hugely beneficial. Don’t do the Tabata it’s too taxing. Do a 6-8 effort out of 10 several times with a recovery in between the bocks (usually around 4)
There is now a couple of studies on the diminishing returns from moderate aerobic exercise. I've found it really hard to find anything on the effect of doing intervals long term - I guess because not enough normal people (rather than athletes) have been doing them long enough. Another thing I've found hard to find is mixing up the intervals - is doing different lengths of intervals better than sticking to one? (There is stuff on longer vs shorter etc but not about how to mix them.)
An entire podcast on what not to do and what people don’t like to do my God just tell me what to do!
Dribble fest ..what did they actually talk about..
It seemed like a skit on how not to get to the point.
…or maybe a teaser for the full podcast that sits behind a paywall…
I thought they were pretty clear, but maybe because I follow Peter’s work. The answer is don’t put your eggs in one basket. A mix of strength training, HIIT and long duration low intensity training is probably better than just focusing on any one of these. But doing any one is better than doing nothing. 😊
That's the American style of podcasting: endless blabla
Nice to hear you have come to the understanding people need. ”Not everyone loves sport”. Thats the mindset you get those who most benefit gradually onboard. About intervals to the beginner one ”minute buffering max” : 20 sec quite easy, 20 sec above moderate, 20 sec max effort (what you still got). Easy to put after strengt (strength always 70-90% 1RM). And then walking etc aero. Very effective for those who dont love sports and exercise.
Curious what your take is on the CAROL bike and their concept of REHIT?
I did buy it- found some great benefits, but found that I did resubscribe to Peloton. I’m the body geek who doesn’t mind buying and prioritizing having both - it’s nice having my e-bike and peloton where I can stay in level 2 very precisely. Even do the Norwegian VO2 max 4 min intervals. (Your description of them helped me tremendously in managing expectations and knowing how to execute it)
But there is something great about adding a bike that can go to much higher wattages and talks you through two very high intensity 20 second sprints where it learns your capabilities and sets the resistance for you- (you’re right- you seem out of fuel about 10-13 seconds in) I do feel it’s helped my strength and feeling powerful- but can’t speak about what it does internally with glucose , VO2, mitochondrial health et al- (squeezing almost all the juice out of the orange, not just a lot of it.)
I haven’t checked on their success, and it doesn’t seem to have caught on- but wondering what you think about it.
Thanks
Come on fellas…speak and teach people…I learned absolutely nothing on this one…a real dribble fest…what the heck did you actually talk about
Check out runner’s or cyclists interval sessions. They forget most people are not familiar with them. They are super beneficial for greatly increasing fitness
I love Alex´s takes
I thought going all out for 20 seconds referred to effort, not performance. Your performance will lower after 8 seconds or so but you maintain the effort throughout.
In that case I can go all out for 5 minutes, I'd definitely be maintaining the same effort as I'd be very very tired all the way through
I take the “varied diet” approach and do a bit of everything. As a non-competitive, touring cyclist, I naturally do more climbs than sprints. To each, his own. 😌
I think it's important to note the tabata protocol has never been about max effort. The research states the effort to be the maximum even effort that can be sustained over 8 x 20 second intervals. Measuring the evenness of the effort was part of the research. Surge and drop off is not tabata like 99% of the other interpretations on the internet. The 5 interval sessions a week were also compared to a control of 5 x 1 hour steady state cardio sessions, not doing nothing as Peter implies and had superior ouctomes. Give people choices how to exercise if a good message, but twisting science to preferences is not.
I doubt there is any significant benefit to attempting to train a 100% effort HIIT. For the most part, your max is going to increase or decrease relative to the rest of your training. It's also just not practical to train a 100% effort because a 100% effort is functionally designed to be reserved for an emergency situation. The body and brain place limitations on us specifically to prevent harm from maximum effort occurring outside of an emergency situation where survival is on the line. With this in mind, it makes perfect sense that people are more agreeable to doing a 4/5 effort interval training than a 5/5 interval training despite a shorter duration of the 5/5.
I always aim at 5/5 because after all these years I have learnt that beyond 15 seconds or so, an average of 4/5 is all I sustain.
@@GordonLF The energy system for max effort only has about 10 seconds worth of output in humans before it must be replenished with rest.
@ Yeah…it looks like my energy system is average at best.
@@GordonLFor it’s normal and just who we are
In over 50 years of running, I have never "trained" or "raced"... I just "run" because I love it...
Often PA is preaching to the choir. Most people following him are already into exercising. Further, most of us know how to structure our routines.
The value I get from PAs videos is to be able to confidently make minor adjustments to my routine and be reasonably sure the adjustment will be an improvement.
All this kind of trials/discussions are conceptual without support of the molecular mechanism involved. So it's hard to say which protocols are better/effective/beneficial vs others or even be harmful.
some of these episodes require “more matter w less art … “
Coach Tony Holler says anything after 5 seconds and you're not training Speed anymore. Can't go "all out" for more than a few seconds.
Is this like CrossFit ?
It gives me brian fog
May be an issue with how you're breathing.
You couldn't study this properly as the effectiveness is due to the (forced) progression of training not the time/rest ratio etc
Dr. Skinny head 😅
First comment!