Tuesday, December 7, 2021
Mitochondrial Health

HIIT (High-Intensity Interval Training) Done Right



High-Intensity Interval Training (HIIT) has truly remarkable results compared with the traditional hour-long workout. So in this video, we’ll look at research on how HIIT works, compare HIIT to continuous training, and then look at the most time-efficient workout vs getting the overall best fitness results.

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Here are the links to the research papers referenced in the video:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6763680/
https://pubmed.ncbi.nlm.nih.gov/17414804/
https://pubmed.ncbi.nlm.nih.gov/32125550/
https://pubmed.ncbi.nlm.nih.gov/30765340/
https://pubmed.ncbi.nlm.nih.gov/32034701/
https://pubmed.ncbi.nlm.nih.gov/28079707/
https://pubmed.ncbi.nlm.nih.gov/29863593/

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#HIIT #SIT #Performance

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41 thoughts on “HIIT (High-Intensity Interval Training) Done Right
  1. Alas. There are many protocols. I do not believe that all have been researched to find out what is the best for the body. I use to do HIIT from youtube. Not the protocol that Brad describes (4×4).

    Some are 15 min with 40 sec work at 85% and 15 sec rest.

    Some are 10 min, 20 min, 25 min, 30 min,.. with varying rest times in between work. Who knows what is best? I do not know for certain but I believe that it hasn’t been researched.

    I do not know if I have to change to the specific 4×4 protocol?

    What I know from personal experience is that if you overdo it you pay the price. Your immune system is compromised. I am 52 yo. My body looks like I am 30 and I manage to do things that most people do not imagine doing after 50. This is the purpose, to enjoy your body: to be able to race with your son, to play basketball, to run, to play beach volley ball,…

  2. Hi Doctor B! I'm 72 and love my Concept2 rower. I do a twenty minute row about 5 times a week, 4 1/2 minutes medium pace,followed by 30 seconds hard row, hard as I can. The rower has the added benefit of preventing joint damage while being excellent for core strength. I'm a fan also of the 4 to 5 minute Tabata, but believe everyone should also be moving throughout their day and not thinking that a short SIT or HIIT is enough for health. Thanks! πŸ‘πŸ‘. PS: don't forget weight training! 😊 πŸ’–

  3. ok its not just the signaling but how repetitive that signal is in how much time and howmany times, and also it depends on your current physiological and metabolic rate.

  4. Awesome! I'm going to switch over to SIT or polarized training once I can train again. I may adapt this to bike training as well. Currently can't train at all because I fractured my ribs in a mountain bike crash. If anyone has tips for healing fractures more quickly, I'd love to hear them!

  5. I simply mix it up according to energy, mood, time, and situation. My aerobic exercise is about equally divided between walking, jogging, running, HIIT, and SIT. It varies day to day with some days where I don't exercise at all. But my favorite of them is all is a slow relaxing jog that can feel meditative. The one commonality is that my exercise is usually done shirtless and barefoot in the grass, except in the winter. I love the feeling of being barefoot and it's much more natural.

  6. Question, Dr Brad when you talk about rests between the 30 seconds SIT, what do you mean by rest, a.) come to a stop and sit down or stand around and rest or b) lower the intensity to a very minimum like just walking slowly?

  7. Hi Brad. In your video, you are saying that your're doing a short warm-up followed by maximum intensity sprint. This is dangerous. It can lead to muscle injuries. Maximum intensity sprint requires a complete/ thorough warm-up. Typically 10 to 15 min just for the warm-up for young people and 15 to 20 min for older lads like me. For info, I am a life time triathlete, ex World level competitor with 30+ years training experience. Otherwise, your overall analysis is absolutely correct. We have been doing these 3 types of training and have confirmed empirically their benefits for decades ( Joe Friel trainers academy ). By the way, your channel is fantastic. The most documented and accurate health/ longevity channel on the tube. Congratulations.

  8. Brad – some really interesting and good videos lately.
    Regarding high intensity training, Dr Richard K Bernstein is a great example of how it helps you over the long term.
    In a nutshell, he is a type I diabetic who was told in his 40s that he was going to die in five years. His wife, a DR, brought home an early glucose meter and he discovered the food pyramid was upside down. He went very low carb, changed his insulin regimen took up his own version of high intensity training ( I think it takes him 20-30 minutes to do a complete workout) and erased his health problems. He needed to get MD training in order to get published, so he did! Became a practicing endocrinologist, is now in his 80s, still works, etc. His main point is that diabetics are entitled to normal lives, but it really works both ways. He encourages tightly controlled insulin, low carb and exercise. What he believes is optimal for all humans.
    His HDL is over 100 and way above his LDL! Triglycerides are minimal and got the lowest score possible on a recent CAC.
    He does several sets to failure of multiple exercises with little to no downtime in between. Not sure I'd recommend anyone start like that…..
    He has one book for diabetics that he updates every couple years, but a few years ago he published a smaller book with recipes from the mother of one of his patients, who is also a chef. That book has an overview of his philosophy/approach without all the diabetic stuff.
    His carbs are 6/6/12 and he eats a slice of bread before his workouts.

  9. This is amazing information! I especially appreciate having the links in the notes. This is research based information. Thank you! πŸ‘

  10. Hi there … I am wondering if you worry about the endocrine effects of the apigenin you are taking? https://link.springer.com/article/10.1007/s10549-006-9191-2
    https://cfpub.epa.gov/si/si_public_record_Report.cfm?Lab=NHEERL&dirEntryID=62537
    https://www.mdpi.com β€Ί pdfPDF
    Apigenin, a Partial Antagonist of the Estrogen Receptor (ER), Inhibits … – MDPI
    I have decided that the apparent dose related variation of effect on oestrogen and progesterone receptors make it too hard to tease out the benefit or risk.

  11. Very interesting video. Reading between the lines it seems like you have researched the most effective way to do cardio. I would draw the conclusion that if you have done HIIT or SIT, then rather than fighting for an extra 2% in heart-related gains it would be better to switch to strength or flexibility training.

    Also, if you are pre-diabetic, then you will get strong benefits from exercise out of this paradigm because the key to reducing insulin resistance is to "burn up" the saturated fat in your muscle cells. You should be able to get further benefits in this area long after your benefits in dealing with Lactic acid build-up and blood pressure/pulse rate have been maximized. Remember that "burning" saturated fat in your tissues will also likely require "burning" the fat in nearby fat stores, where all fat is stored as animal fat.

  12. Hey, can anybody suggest some good HIIT regime? 4:4:4 mentioned in video doesn't cut for me, 4 minutes of rest, cmon!.
    Mine first steps in HIIT training, were running up hill for 25 sec, thans slow jog down the hill, up to 2 minutes rest and running up hill again, I used to repeat it 4-5 times. After watching video Im really not sure if this regimen was ok, please help.

  13. You hear so many different things. I was doing 8 x HIIT three times per week. The idea that I heard from a famous sports doc on twitter was to get to 85% of max for 20-30 secs, and then active rest (on the elliptical) until your heart rate was about 65% of max, then crank it up again, eight times in a row.

    But if this works almost equally well, then that's great. Not sure I can get up to 100% (160 bpm for me), in only 30 seconds.

  14. Great talk Brad I'm going to do two to three sets of kettlebell swings starting with 30 swings (32kg bell) then 25-20-15-10 for each set i.e. 100 swings if I do it two times it adds up to 200 swings in between a brief rest period such as one minute or that may change depending on how I feel with each set. I will be doing this every second day, in between I am going to do your sprint session 2×30 second sprints with 4 minute break for recovery also will be aiming to get one or two days rest to recover during the week. I enjoy your talks cheers

  15. Pretty sure both (HIIT and MICT) have upsides and downsides compared to each other, so saying HIIT is just better for simple "fitness" is probably not accurate

  16. If the science turns out to be accurate, this is great news. I'd rather go full bore and out of breath for a few intervals than spend a much longer time huffing and puffing for a moderately long period of time. But I'm more of a sprinter than a jogger so it suits me better.

  17. Hi Brad, I can't understand what is really the "30s sprint". If it is what it is explicitly then real(!) max effort you can get within the 30 secs is probably 2-3 sec. I understand it's all backed up by the research… I just have a hard time to understand how to do the SIT correctly. Even if I'm warmed up and my HR would be at ~75% of HRmax, I won't reach my HRmax. And even if I could do this (let's say I start to sprint from 90% HRmax) then it would last for 8-10 seconds because afaik a well trained man (who I'm not really ;)) can sustain the max effort (at HRmax) only that long. Not to mention that it could kill me πŸ˜€ :D. Anyway I'm going to continue the (kind of) SIT on my bicycle… and to see what happens :D.

  18. "Two 30 second sprints with a five minute break in between is not a heavy workload out all. It's hard to believe that's effective."
    That's because we've been intellectually stunted by thermodynamic models of reality. That is, we think of subsystems of reality as closed systems where effect is directly, if not linearly related to input — and nothing else. You see this kind of thinking in CICO (which is reductionist to the point of being false) but also see this kind of thinking with economics, learning, creativity, strength-training, soforth.

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