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    • BetterNextYear

      269 Moves, 41 fans

      Male, 66 years, Unknown
      Circuit training, Crosstrainer, Cycling… (+6 more)

    • 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.

  • 10 Moves

  • 12:17 h

  • 0.00 km

  • 6216 kcal

  • Shoutbox

      • preciousbabu4u

        1 weeks ago @ BetterNextYear

      • Hello My name is Precious i am a young single pretty girl, never married., In my search for friends i came across your profile and after going through it i then made up my mind to contact you as my friend hope you don't mind, If you are interesting in knowing more about me, l want you to write back to me through my email address( precious_aliyu@yahoo.com )so that l will give you my picture for you to know who lam. Awaiting to see your lovely reply soonest, have a nice day. Yours Precious.

        PLEA

      • Right

        11.3.2013 @ BetterNextYear

      • You are so right about the joints! Any suggested reading material on HIIT? Thanks!

      • BetterNextYear

        26.2.2013 @ Move 24.2.2013

      • I was recently alerted to the fact that Moves count had arbitrarily halved my age from 65 to 32. ChicChoc advised that I forget about it, but on inspection, it seemed that the changes had altered my physiological calculations. I don't know whether anyone actually notices, but posted workouts over several years support effectiveness of HIIT in raising exercise capacity.My predicted HR max is 155.My "maximum performance capability" is predicted at 10.9 METS by Movescount.I often double that.

More...

41 fans

  • SMac
    divegirl2372
    Wonsllaf
    dvdq
    Mona
    dianaggarcia
    PaiviL
    zoep
    ChicChoc
    Beowulf
    LifeguardLucy
    steph382

  • Greatest Moves

    • 1

    • 3

    • Tabata legs

      19.10.2011

    • 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.

    • 0

    • HIIT legs

      22.8.2011

    • 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.

    • 3

    • 0

    • High burn pull

      16.8.2011

    • 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.

    • 0

    • HIIT Validation

      13.11.2012

    • 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.

    • 3

    • 1

    • 4 Tabata Legs

      8.5.2012

    • 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.

    • 0

    • MAX HIIT

      8.3.2013

    • 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 .

    • 0

    • Proof that HIIT upregulates exercise capacity

      26.2.2013

    • 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.

    • 0

    • HIIT Circuit

      14.1.2013

    • 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.

  • Latest Moves

 17.5.2013 0:27'10.6 hours 89 bpm 0.00 km 0.00 km/h
15.5.2013 0:30'57.9 hours 103 bpm 0.00 km 0.00 km/h
12.5.2013 1:07'07.4 hours 111 bpm 0.00 km 0.00 km/h
9.5.2013 0:35'31.8 hours 119 bpm 0.00 km 0.00 km/h
8.5.2013 0:26'16 hours 95 bpm 0.00 km 0.00 km/h
7.5.2013 7:15'20.5 hours 116 bpm 0.00 km 0.00 km/h
4.5.2013 0:38'11.3 hours 122 bpm 0.00 km 0.00 km/h
2.5.2013 0:32'35.9 hours 122 bpm 0.00 km 0.00 km/h
24.4.2013 0:27'53.4 hours 131 bpm 0.00 km 0.00 km/h
22.4.2013 0:16'06.9 hours 126 bpm 0.00 km 0.00 km/h

  • Groups

    • High Intensity Intermittent Training (HIIT)

      91 members / 23766 Moves

    • An often neglected aspect of exercise is its hormonal dimension. Research published Nov 2010 In the Journal of Obesity, found HIIT more effective in shredding body fat than other modes of exercise. Why? The reason may be that HIIT is anabolic. It boosts growth hormone and testosterone more than cortisol, which is particularly important for men. By contrast, protracted aerobic exercise is catabolic. The main hormonal effect of running for an hour is to spike levels of cortisol .Excess cortisol can suppress the immune system, Increase belly fat, and is also proven to contribute to muscle wasting. The Feb 2009 issue of the Journal of the International Society of Sports Nutrition reported that male subjects following a 6 week program of HIIT (15 min. per day 3 days per week & supplementing with amino acids) gained an average of 2 pounds of lean muscle without lifting weights. If you want a leaner, more muscular body your best bet is to harness the hormonal magic of HIT.

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