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378 Moves, 48 fans

Male, 34 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.

  • 11 Moves

    13:07 h

    0.00 km

    4874 kcal

  • Shoutbox

  • timurhantastutar

    8.3.2014 @ BetterNextYear

    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!

  • jiribohm

    6.9.2013 @ BetterNextYear

    Welcome back :)

  • preciousbabu4u

    14.5.2013 @ 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( )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.


  • Right

    11.3.2013 @ BetterNextYear

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

  • Right

    10.3.2013 @ BetterNextYear

    Thanks for sharing the info!

48 fans

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  • Greatest Moves

  • 13

    Tabata legs


    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.


    HIIT legs


    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.


    High burn pull


    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.


    HIIT Validation


    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.

  • 31

    4 Tabata Legs


    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 .


    Proof that HIIT upregulates exercise 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.


    HIIT Circuit


    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.

  • 0

    metabolic resistance with heavy weight


    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.


    Compressed pull routine


    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.

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  • High Intensity Intermittent Training (HIIT)

    109 members / 36112 Moves

    A study in the British Journal of Sports Medicine followed 2,560 Finnish men for 16 years. It found that the higher the intensity of exercise, the lower the risk of getting cancer. The suggestion was that high intensity exrecise reduces your cancer risk by an average of 50%. Researchers from Kuopio and Oulu universities found that high intensity exercise particularly lowered the risk of getting and dying from lung and gastrointestinal cancer.Men with a mean (average) intensity of physical activity "over 5.2 MET had a greatly reduced risk of cancer death." To calculate MET,measure VO2 on your HR device, then divide by 3.5

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