Researchers find the Single Most Efficient Exercise Regimen on Bike

[JEDI]

http://lifehacker.com/5989669/resea...er-the-single-most-efficient-exercise-regimen

subjects lost as much weight with this single hour of exercise per week as they would have with five to seven hours of jogging

-three 20-minute stints on an exercise bike per week
-sprint for eight seconds, then pedal slowly for 12

Basically High Intensity training but optimum levels for a bike.

what do u think?

 

[purbeast0]

HIIT is better than jogging in general so it doesn't surprise me. and doing HIIT for 20 minutes is no easy task as they make it out to be in this article. HIIT for even 5 minutes is hard as shit (initially).

i do think though that their comparison to the 5-7 hours of jogging is bs. they really have no scientific data to back that up. they just kind of threw that in there.

 

[SociallyChallenged]

Lol, that is the worst summary of a research article I've ever seen. No citation, no authors. High intensity exercise vs low or moderate has always been more efficient per unit time. And actually, jogging at a given intensity will always burn more calories than cycling at that same intensity due to the whole-body nature of the movement. Doing the same intervals with sprinting would actually be even more effective. Really wish they would've posted enough details to actually find the article. It's really nothing new in the world of exercise though - intervals and high intensity stuff requires less time for the same results.

Also, I highly question the validity of the article published. The doctor is quotes saying lactic acid makes muscles tired... that has been disproved for literally 20 years. It has to do with carbonic acid formation, potassium abnormalities, and neural inhibition. Lactic acid that is produced is actually metabolized by the heart and doesn't have nearly the effect on pH as the CO2 in the bloodstream which creates H2CO3 - carbonic acid.

EDIT: found the doctor - he's an MD. He doesn't know the physiology of exercise very well.

 

[z1ggy]

Hi, I just had a quick question in regards to the HIIT since it is kind of relevant-

I do HIIT on an elliptical machine ( I had hip surgery, can't run yet) 3 times a week. I warm up for 5 mins, then I do 15 total mins of the HIIT which consists of 30 secs on level 1, then 30 secs on level 10, then a 5 minute cool down. Is this going to give me results? In general I am burning about 275 cals per session.

 

[JEDI]

Hi, I just had a quick question in regards to the HIIT since it is kind of relevant-

I do HIIT on an elliptical machine ( I had hip surgery, can't run yet) 3 times a week. I warm up for 5 mins, then I do 15 total mins of the HIIT which consists of 30 secs on level 1, then 30 secs on level 10, then a 5 minute cool down. Is this going to give me results? In general I am burning about 275 cals per session.

geez.. thats better than my results.
20min eliptical- a min warm up, then go full speed for ~30 sec, then cool down ~1min.
same resistance lvl. i only burn 200 calories

maybe i'll try it your way with increasing resistance and maintaining same pace

 

[z1ggy]

geez.. thats better than my results.
20min eliptical- a min warm up, then go full speed for ~30 sec, then cool down ~1min.
same resistance lvl. i only burn 200 calories

maybe i'll try it your way with increasing resistance and maintaining same pace

I increase my pace too. On level 1 I generally move around 7.5mph or however they measure it. It's really all relative. On level 10, I generally move at 9.5-10 units of measurement. I generally end up going about 3.0 miles accoring to the machine, if I work hard enough. I really enjoy it and it makes the time fly by much faster.

 

[LucJoe]

geez.. thats better than my results.
20min eliptical- a min warm up, then go full speed for ~30 sec, then cool down ~1min.
same resistance lvl. i only burn 200 calories

maybe i'll try it your way with increasing resistance and maintaining same pace

The trick of HIIT is that it revs up your metabolism to the point that you burn more calories in resting state. Don't get too fixated on counting calories!

Some regimens I have personally liked are 60sec on/75 sec off (easiest for beginners) and 20sec on / 12 sec off. I haven't tried this 8/12 plan but it is interesting. 20 solid minutes of this would be... 60 intervals. Crazy! I usually aim for 7-10.

I like doing them on the bike but to put it in context: When I use an elliptical that has resistance levels 1-20, resting period is usually ~8 and exertion period is ~18

Also, I saw it recommended once that you should be able to sustain ~80% exertion for a solid 60 minutes before trying any form of HIIT. Sounds about right

 

[purbeast0]

The trick of HIIT is that it revs up your metabolism to the point that you burn more calories in resting state. Don't get too fixated on counting calories!

Some regimens I have personally liked are 60sec on/75 sec off (easiest for beginners) and 20sec on / 12 sec off. I haven't tried this 8/12 plan but it is interesting. 20 solid minutes of this would be... 60 intervals. Crazy! I usually aim for 7-10.

I like doing them on the bike but to put it in context: When I use an elliptical that has resistance levels 1-20, resting period is usually ~8 and exertion period is ~18

Also, I saw it recommended once that you should be able to sustain ~80% exertion for a solid 60 minutes before trying any form of HIIT. Sounds about right

and where did you see that? that sounds absolutely retarded.

 

[exdeath]

I can believe it. 2 back to back spin classes in one night I've done 1600+ kcal with 50 miles logged. Some of the higher intensity break aways in the highest gear the bike will go (24 or past to flashing, Eg the brake practically on) run 700+ watts for 15-30 seconds.

 

[LucJoe]

and where did you see that? that sounds absolutely retarded.

Bit harsh?

It's fairly common to recommend an aerobic base before attempting HIIT. Whether that recommendation is making sure you can walk up a few flights of stairs without getting winded or more stringent, like my 80% for 60 minutes rule of thumb, could be argued.

Google is your friend, tons of hits about building a base before HIIT.