899 Moves, Unknown
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.
Last 30 days
CrossFit 2:00'27.7 Average heart rate 92 bpm
Metabolic resistance in medley of exercise modes: bodyweight calisthenics -modified narrow-grip isometric handstand push-ups; Dumbbell decline flys; Precor cross trainer; TRX dynamic plank with leg tucks. This workout was about as intense as my aching joints will permit. Training range of 133 heart beats/p/min would be good for a much younger man. I felt as though I was firing on all cylinders.
10/20/30 experiment with 141 Hbeat traning range
Indoor cycling 0:39'59.5 Average heart rate 100 bpm
A test of the new 10/20/30 HIIT move on an indoor bike followed by two Tabata finishers. The 10/20/30 (really 30/20/10 is new HIIT protocol invented in Denmark. It was shown to improve times for runners while engrossing less time for training sessions.The runners in the 10/20/30 training group shaved an average of 38 seconds from their 5K times, while reporting that they had more fun training. http://www.ncbi.nlm.nih.gov/pubmed/25439558
Metabolic resistance Multi-joint combo
Weight training 1:30'29.9 Average heart rate 101 bpm
Metabolic Resistance Multi-Joint Combo, featuring chest press, squat & deadlift. If I do say so myself, this workout was about as intense as I coould make it, with a pulse training range of 141 b/p/m. Max oulse of 192 equals predicted max of someone aged 28. As I am 4 decades older, I think this again highlights the superiority of HIIT in upregulating your cardiopulmonary system. Try it. It works.
Maxed out indoor cycling
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
HR max for someone 1/3rd my age
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.
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.
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.
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.
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.
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 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.
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.
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