Ages ago, in another life, I was a runner. While on the Cross Country team at Oxford, I trained an average of 10 miles per day. No longer. After a few years of subscribing to Medicine & Science in Sports & Exercise, I wised up to the superiority of High Intensity Intermittent Training. Heavy squats done in a Tabata protocol probably do more for your heart than running 10000 meters at a world record pace. And the squats take just a fraction as much time.
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as Sandhurst was not even on my house hunting list!! It was just a random visit in the end of a very tiring week packed with viewings…. I really, really LOVE it here though - got myself into gardening and even growing my own organic veggies…. Well. it will pass when I get back to my "normal" life next year!! :-)
Hi! Thanks for your kind wishes! Its my first child and I am happily single! :-) Of course Mom will come and help but I plan for a live-in nanny - mandatory, if I am going back to my career…. I do look at other options though - now that I have "unlimited" free time…. I was looking for a house in Egham, where I used to live and still have a flat, but the prices were far too high - even though it is just 10 miles up the road…. I fell in love with my house in Sandhurst - a pure accident,
Hi there! Its my first time to log on here - in months!! Sorry, missed your messages! :-) Life in Sandhurst, jhas been pretty good - loving my new house and the big garden! I stopped my crazy work in Dec (although I do feel a bit bored without it...) and am expecting a baby girl! :-) Couldn't do any exercise but walking for a LONG time as result….. Heading for my first gym / swim session today after months of not going - very excited!!! :-)) Hope you have been doing well! Cheers, DG
can you please post the original citation
Thank you for the kind words! I am definitely a big supporter of HIIT and any type of scientific explanation that helps athletes and other people get the best out of their bodies. Cheers!
Indoor cycling 0:44'11.8 Average heart rate 118 bpm.Boutcher bike sequence with graduated resistance plus warm-up; cool down. Very intense for a holiday session. HR reached 197, the supposed max for an athlete at age 23. Not bad for an old coot. In fact, it is just about as intense an effort as I could possibly muster. And it hints that HIIT works to up-grade your cardio pulmonary capacity, because super-maximal loads are brief, meaning less over-dose of cortisol
Weight training 2:35'01.5 Average heart rate 114 bpm.Metabolic resistance push moves. The suspect calculation of VO2 at 34/ml/kg makes me think that Movescount's algorithms are age-prejudiced. On FEBRUAY 13, when I last brought my pulse into the upper 190's (198) my age had been mysteriously down regulated to 33 and my VO2 max was calculated at almost 50% higher than today's workout, with my age correctly stated at 67. I have every reason to suspect that today's was equally or more intense. Therefore, it seems that the VO2 calculation is not objective, but downregulated with age. I would think that whole point of this equipment is to provide an objective measurement of the physiology of exercise. What is the use of paying hundreds of dollars for a top end HR monitor if it is not going to calculate oxygen uptake objectively? You can read age normalized VO2 ratings from a chart.
Weight training 1:17'54.6 Average heart rate 110 bpm.HIIT Weight session, including metabolic resistance sets with heavy weight in the Tabata protocol.. My last of three set squat sessions comprised eight sets of eight reps of 300lbs. Very intense, with Max HR at 198 b/p/m. the predicted max for someone at 22 -- 1/3rd my age. VO2 max of 50 normalizes as above average for men 18 -- 25.
Weight training 0:39'50.1 Average heart rate 123 bpm.Compressed pull routine, with high intensity - max HR 197, with one minute recovery to 130b/p/m. Rest time between barbell curl sets reduced to 40 seconds. This was recorded thanks to the fact that I have had such a low opinion of the quality of Suunto products that I put aside a replacement heart belt for the one that failed to record my penultimate session. The replacement belt worked, for the moment.
Circuit training 1:00'42.6 Average heart rate 124 bpm.This shows the importance of using a t6 to monitor a workout for intensity. Variability in response to the same load is so great that you can't follow a script. 5 Tabata sets tonight Each led to higher HR, & a much higher EPOC than past goes:
Tabata Precor100i prior HR 159 tonight 168
Tabata dynamic squat 165 tonight 175
Tabata 45lb plate squat 157 tonight 165
Tabata Bulgarian split squat 171 tonight 181
Tabata 120lb plié squat 179 tonight 190
Stopped rather than go to heavy squats.
Circuit training 1:13'59 Average heart rate 134 bpm.In Belo Horizonte, Brazil, did legs in 8 Tabata sets in a crowded Corpo Brasil gym. Still fair intensity, in spite of delays waiting between sets.
Circuit training 1:58'30.6 Average heart rate 132 bpm.A combo of 12 Tabata routines involving light & heavy weights with chin-ups, barbell curls, heavy rows, Concept 2 rowing, preacher curls, combos involving legs, like plank rows and renegade crawls & reverse cable curls. Met my goal of burning 1000 calories in a session. And the EPOC at 173 suggests a long "afterburn." One of my better workouts. I'll probably revert to super-low intensity walking tomorrow.
Circuit training 0:55'49.6 Average heart rate 130 bpm.This routine validates HIIT, incorporating 2 protocols, Boutcher & Tabata, 4 different exercises, at high intensity, with a peak pulse of 186, the theoretical max for someone aged 34, & a VO2 max of 54 -- which would be high performance for a man 30 years my junior. This proves that HIIT up-regulates cardio pulmonary capacity. And it was compact. I burned more than 700 calories in less than an hour.
Circuit training 0:48'06.7 Average heart rate 115 bpm.An intense HIIT, leg routine. Training range of 135 beats per minute. High pulse 190 predicted max for someone at age 30. Energy - 29.5 & VO2 Max at 65 also relatively high. If I do say so, a guy half my age could be gratified with this workout. I am.
Circuit training 0:29'29.2 Average heart rate 142 bpm.Re-do of my Feb 26 move at higher intensity HR 192, Energy 40.9, VO2 74 - whic equates to 21.14 METTs , kCal 543. It may appear unseemly to crow over workout intensity but as one of the more geriatric members of this site, I am excited by evidence that HIIT can up-regulate cardiopulmonary capacity .
Circuit training 0:36'41.4 Average heart rate 126 bpm.This move perfectly illustrates my complaint about conventional narrow-mindedness about the potenrial of exercise tha tinforms this site.If th 6 is correct, my pulse reached 187, the predicted max for a man of 33. My VO2 reached 72/ml/kg or max. performance capability of 20.57 METS - just about twice what the MOVESCOUNT program arrogantly informed me was my "maximum performance capability." You need to monitor your physiology calculations to be sure they make sense, especially with HIIT.
Circuit training 0:54'18.1 Average heart rate 142 bpm.One Boutcher set, 3 Tabatas, with hefty VO2 max of 72, & accurately recorded (or so I imgine) on a new t6d, the old one having reverted to junk.
Movescount sends a perverse meta-message by featuring duration as a positive dimension of exercise. You’ll notice that “the most active members” of the HIIT group are listed by descending order of workload. A much better measure would be to list exercise by intensity. A Swedish study of 44,000 men showed that men who exercised for 5 or more hours a week at age 30 were 19% more likely to develop an irregular heartbeat by 60 years of age than men who exercised 1 hour or less weekly. A German study found that people who exercised every day were more than twice as likely to die of a heart attack or stroke as those exercising 2-4 x a week. Research shows that 2 weeks of interval training can increase VO2max as much as up to 2 full months of endurance training.... Even with 90% lower training volume.Your goal when exercising should be to get the most intense workout in the shortest amount of time...then let your body fully recover. Maximize intensity, not exercise load.
Shows the amount of carbohydrates burned off during your exercise by converting consumed energy into grams of carbs. Compare this to the amount of fat burned by using the FAT BURNED App simultaneously.
Shows the amount of fat burned off during your exercise by converting consumed energy into grams of fat. Compare this to the amount of carbs burned by using the CARBS BURNED App simultaneously.
Classic timer for 8 repetitions of 20 seconds on and 10 seconds off. It will display "Work 1", "Work 2" etc during the 20 seconds on and then "Rest " and a countdown during the 10 seconds rest period in between. It will also beep during the rest period. At the end of the 8th repetition, it displays "Again?". If the lap button is pressed, it resets the exercise counter and starts again.
Inspired by Aleksandra Mikołajczak and Miriam Plana, this App will help you fuel your body the right way after your exercise by showing you how many grams of fat, protein and carbs you should eat. The App is all about energy consumption.
This is a good indication of how ‘smooth’ the ride was. In an Ironman context, VI numbers are typically low, ranging from 1.0 to 1.05 for flat courses and 1.05-1.1 for hilly courses. This is simply the normalized power (NP) divided by the average power.
Displays your HR Zone 1-5. Function based on RHR(variable) and MHR(variable) and scaled to your HRR (0-100%. The starting zone is 50% and the zone increments are 10%. Zone 1 = 50% Zone 2 = 60% Zone 3 = 70% Zone 4 = 80% Zone 5 = 90%
Calculates your distance based on time and heartrate with the estimate that you cycle 30km/h with an average heartrate of 120bpm. Assumes linear behavior of your speed/hr correlation.
This formula uses the published power formula by Kurt Kinetic to create a power reading in watts to use on the Kurt Kinetic Road Machine trainer. It is in Kmph.
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