As an anecdote of one, I was doing moderate intensity endurance exercise for a couple years with only modest improvements in basic cardiovascular metrics that kind of flatlined over time.
As an experiment, I switched to high-intensity interval type training for a couple months, which required about half the time to do. All of my cardiovascular metrics immediately changed in a strongly positive way. When I did the old endurance training, performance was much higher than it had been before the high-intensity training.
It is the strongest positive effect I have ever seen from any exercise/gym theory that has been widely promulgated. I never expected to see my cardiovascular metrics change as quickly or as much as they did.
> we collected plasma before (rest), immediately following (0 h), and 3 h following (3 h) MIE (N = 9) or SIE (N = 10) in young, active, metabolically healthy males
I found that setting a two minute timer and running up and down a stair case with high intensity once per day can resolve a whole host of seemingly unrelated issues.
Same. I found that picking up a 28-kg kettlebell and climbing up a 20-storey building within 6 mins (switching up hands every couple of floors) is an awesome "functional" exercise.
Hits cardio, grip strength and unilateral stability stuff.
At first I thought they found something new, however it is known that exercise intensity should be of various types for the best health outcome. In my training regimen I already have a weekly session of high-intensity training, and other session at a lower intensity.
TL;DR: for some biomarkers, "sprint-interval exercise" (SIE) bursts as short as 5 min can be as effective as much longer periods of "moderate-intensity exercise" (MIE).
Specifically: MIE consisted of 90-min of continuous cycling at 90%–100% of the predetermined first lactate threshold, while SIE consisted of 6 sets of 30-s all-out cycling at a resistance of 0.075 kg·kg−1 body mass, with 4-min rests between the sets (Figure 1A).
The study's sample size was small and the period studied fairly short, but they did measure the levels of several thousand proteins.
"The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter"
EDIT: This book is maybe a bit old but covers a lot of ground on high intensity interval training vs. traditional training. I guess this study adds to the body of evidence that HIIT is effective. My take as a random person interested in this stuff is that ideally you are mixing both high intensity and longer duration workouts for their different benefits. But if you are limited in time it seems high intensity is a winner.
As an anecdote of one, I was doing moderate intensity endurance exercise for a couple years with only modest improvements in basic cardiovascular metrics that kind of flatlined over time.
As an experiment, I switched to high-intensity interval type training for a couple months, which required about half the time to do. All of my cardiovascular metrics immediately changed in a strongly positive way. When I did the old endurance training, performance was much higher than it had been before the high-intensity training.
It is the strongest positive effect I have ever seen from any exercise/gym theory that has been widely promulgated. I never expected to see my cardiovascular metrics change as quickly or as much as they did.
> we collected plasma before (rest), immediately following (0 h), and 3 h following (3 h) MIE (N = 9) or SIE (N = 10) in young, active, metabolically healthy males
so, you know, the usual caveats.
I found that setting a two minute timer and running up and down a stair case with high intensity once per day can resolve a whole host of seemingly unrelated issues.
Same. I found that picking up a 28-kg kettlebell and climbing up a 20-storey building within 6 mins (switching up hands every couple of floors) is an awesome "functional" exercise.
Hits cardio, grip strength and unilateral stability stuff.
Issues such as?
At first I thought they found something new, however it is known that exercise intensity should be of various types for the best health outcome. In my training regimen I already have a weekly session of high-intensity training, and other session at a lower intensity.
TL;DR: for some biomarkers, "sprint-interval exercise" (SIE) bursts as short as 5 min can be as effective as much longer periods of "moderate-intensity exercise" (MIE).
Specifically: MIE consisted of 90-min of continuous cycling at 90%–100% of the predetermined first lactate threshold, while SIE consisted of 6 sets of 30-s all-out cycling at a resistance of 0.075 kg·kg−1 body mass, with 4-min rests between the sets (Figure 1A).
The study's sample size was small and the period studied fairly short, but they did measure the levels of several thousand proteins.
"The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter"
EDIT: This book is maybe a bit old but covers a lot of ground on high intensity interval training vs. traditional training. I guess this study adds to the body of evidence that HIIT is effective. My take as a random person interested in this stuff is that ideally you are mixing both high intensity and longer duration workouts for their different benefits. But if you are limited in time it seems high intensity is a winner.