High-intensity interval training: benefits, risks, protocols, longevity impact (AMA 57 sneak peek)

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Күн бұрын

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@geezerdude4873 10 ай бұрын

Peter: I am 78 and do Tabatas twice a week. Out of respect for my age, I do not go to all out, but as fast as I can finish the next bout without slowing down appreciably. Not very good shape right now -- I am not an exercise jock and never have been, but try to stay fit at least, although overweight (sigh). My own practice with them is to go fast but not absolutely as fast as I could each speed interval, as previously explained. At the end after a minute or two when I can check my heart rate, I should be at the top of Zone 2. I try to walk a bit over a mile or more every day it is not icy out, and when not muddy I have longer more challenging walks, or at least 2 of the flat walks. I have found walking on dirt helps when not muddy as it subtly flexes your lower leg and ankles from side to side, which is possible for me in the summers walking out the front door. I have also gotten into strength training MWF in a home gym for a little bit, but should probably go longer. Trying to recapture as much of my lost youth as is salvageable at this point, and working up.

@vantarpon6849 10 ай бұрын

Dr. Seiler needs to be interviewed - multiple times. Of all the aerobic experts, he's by far the best communicator.

@Gref75 10 ай бұрын

Inviting competition to their studio? Would be brave, but IMO unlikely. However, would watch that religiously.

@vantarpon6849 10 ай бұрын

@@Gref75 Competition? Dr. Seiler is an academic researcher - Dr. Rhonda Patrick is a youtube/podcaster - and competitor - and she's been on multiple times.

@SuperKettMan 10 ай бұрын

Seilers expertise is about performance, not longevity.

@vantarpon6849 10 ай бұрын

@@SuperKettMan High aerobic capacity (performance) correlates w/ longevity.

@SuperKettMan 10 ай бұрын

@vantarpon6849 I realize that, but Seiler doesn't have any expertise in longevity, and him coming on to talk about the finer points of training for performance is getting pretty far off topic. But Peter can decide that for himself.

@HB7c 10 ай бұрын

Your podcast and book has changed my entire mindset since I discovered it last year. As someone who really enjoys learning from health and fitness podcasts, I would look forward to you one day interviewing Dr Stacy Sims. She has mentioned HIIT and SIT all the time for women.

@petermoore5124 9 ай бұрын

Absolutely right! "If you're going more than 10 seconds, you're probably not actually going all out." I'm a masters swimmer focused on competing in races under 30 seconds, and very few other masters swimmers whom I meet ever go near their max speed because they are embarrassed to do 25s with lots of rest, which is what's required to go max speed repeatedly. It's simple to measure times and see how much faster you can go when it's only about 10 seconds at a time with much more rest than that between repeats. Put differently, most masters swimmers are obsessed with endurance-oriented work:rest ratios >5:1, when all-out sprinting requires almost the opposite, like

@elementsportedmonton3608 Ай бұрын

You just have to find the right group and the right coach, I guess. I'm a triathlete (and even a sprint triathlon is an endurance event, right) and swim coach still has us all doign all out 25's. We all love-hate them. I'm not as fast as I was 20 years ago but I'm still under 20-sec so I'm happy with that. I came across an old swim cap the other day. It has a picture of Dracula and it says some like "swim coach wants our blood." It's an important workout, for sure.

@case-richcompany9657 Ай бұрын

@@elementsportedmonton3608 Glad to hear that! When I lived elsewhere, I was on a masters team that sometimes gave us a work:rest ratio low enough to actually go all out, but that hasn't happened in the two masters teams in my current area ever for years. It's great that you know what your max speed really is right now!

@barryhambly7711 10 ай бұрын

Very interesting but what is missing is you putting up a chart of the different workouts HIT SIT etc with intervals and power heart rate so we can get it clearly in to our minds what you are saying. I would have to listen to this video a number of times to understand clearly and not sure I would then be able to hold it in my mind but chats of a structured workout would be easy to hold in the mind

@JeffC-fq1be 3 ай бұрын

Agreed. We never see anything like that.

@anthonylaw5553 10 ай бұрын

It's really not that complicated folks! I minute warm-up followed by 30 seconds maximum effort, 90 second recovery.....repeat for between 15 and 40 minutes....JOB DONE!! 👍

@svengali5415 10 ай бұрын

a 40 minute session of this protocol implies 20 x 30 second max effort bouts, which would be extremely gruelling

@anthonylaw5553 10 ай бұрын

@@svengali5415 It is and that's why it works so well 👍

@sparksdrinker5650 9 ай бұрын

Studies have shown longer bursts of max effort (up to 4 minutes) show more benefits than your cute little 30 second bursts

@bmp713 4 ай бұрын

@@sparksdrinker5650 Do you know if they have done studies on Tempo Zone 3 intervals?

@lal3061 2 ай бұрын

@@sparksdrinker5650well. Also studies have shown that close to 90% of the VO2 benefit can be achieved with shorter intervals. So, depends. A 4x4:00 protocol get’s close to that 100% benefit but a) it’s really taxing and b) with warm up can take up to 45 minutes. Shorter intervals (8x00:30 with 1:00 rest in between) can get close to 90% of the benefits in half the time. If you are optimizing for cardio performance, do 4x4:00. If you are, for example, optimizing for strenght and hypertrophy, shorter intervals will help you keep most of your VO2 Max with a much less fatiguing approach

@chriscamburn 10 ай бұрын

I agree with you can only go 100% for like 10 seconds. This is based on my own personal training and the fact that the World Record time for the 200m sprint is > than 2x the 100m record by just enough to prove your point. Ironic that the 100m race is about 10 seconds at the top level.

@Re3iRtH 10 ай бұрын

Same deal with Peter recommending 3-8 minute intervals of max effort for VO2max training. No human can go max effort or close to it for even 1 minute, but 3-8?! 😂

@bartrobinson2103 10 ай бұрын

@@Re3iRtHThe guy is just an egotistical narcissist. Can't stand him!

@darthvader1494 5 ай бұрын

Speed play is the correct translation from Fartlek. 👍

@VictorElGreco 10 ай бұрын

I recall reading that the Training Peaks data of professional cycling teams showed that those “all out” efforts lasted only 6-8 *seconds* but unfortunately I don’t recall the source, I can’t reference it. Take it for what it’s worth… 🤔

@wennerstierna 10 ай бұрын

I can confirm that the Swedish word fart(yes) is speed in English, and Lek is Play. Fartlek is not used in Sweden today as a word (unless its a local word in the outback), but it may have been.

@wennerstierna 10 ай бұрын

sv.wikipedia.org/wiki/Fartlek

@stian5407 10 ай бұрын

Fart means Fart (in english), and Lek means leak. FartLeak

@Baddawg22 10 ай бұрын

Beyond 10 secs for most people you may be going “all out” in your mind, however your body’s performance has dropped without you realizing it. Your glycogen stores deplete fast. You’re still pushing as hard as you can but you can’t notice the decrease in performance while performing. The 10 sec governor Peter talks about is accurate. Go watch Usain Bolt run. He set the record because the other sprinters failed to continue accelerating and began to decelerate after only a few seconds. He experienced the same effect but in diminished fashion allowing him to outperform them. If the olympians experience a fast decrease in performance within a few seconds ours is certainly more dramatic.

@JeffC-fq1be 3 ай бұрын

7:14: If you're at 80%, how is that zone 2?

@nickijames5122 8 ай бұрын

I’m a bit obsessed with cardio hiit workouts. I’ve find it helps with my anxiety disorder and gives me some control in my life, doing what I enjoy. Maybe you’d say I’m overdoing it at 60 minutes 3-4 times a week - then I’ll have to rest a few days. A question I’d love an answer to is regarding just bodyweight exercises vs using weights or dumbells as to bone health and overall strength too? I just can’t get on with dumbells. My form is most likely wrong and I do end up straining myself. I want to be fit to do my Cardio workouts too so I don’t use dumbells anymore. All the HIIT workouts I do include a lot of bodyweight exercises. I’m a 57 year old woman, petite and within weight range. I get worried when all I keep reading is over 50s women should be using weights? 🙏🏻🙂

@sarahgordon2597 8 ай бұрын

maybe go to physical therapist to show you how to lift weights safely and maybe avoid moves that dont work for you ie shoulder stuff. i do do weights for upper body because i have strained shoulder but do lunges , some single leg squats, goblet squats. i love rows for my back. side lunges, or you can just walk with vest and climb stairs with dymbells.

@arthursosajr.2031 8 ай бұрын

I would say 20 Sec. is probably an all out max for an elite athlete. You can see that the 100M WR is almost exactly half of the 200M WR(that is with running the curve) but the 400M WR is more than double the 200M WR.

@davidcasson5602 10 ай бұрын

I 1st came across Hiit with a documentary on Chris Boardman MBE ,training for the 1 mile record in the 90’s . His Lotus bike and scientific approach to fitness “The Professor “.

@jjuniper274 10 ай бұрын

I think it was a Huberman Lab Podcast where a guest noted that women benefit more from HIIT. Is that something you could explore in an AMA? Thank you.

@ToddHoff 10 ай бұрын

Maybe you are thinking of Dr. Stacy Sims?

@robertthompson5501 10 ай бұрын

I enjoy HIIT in the pool as well as slower swims followed by Strength training. 🙏🏻👹🏋🏻🏊‍♀️

@Hawkeye1757-m1y 8 ай бұрын

Is the office chair based on a race car seat?

@sausagesausagesausage 7 ай бұрын

I don't think you can even go 100% for 10 seconds. Sprinters slow down in the last couple or so seconds of a 100m race.

@marcusanthony488 20 күн бұрын

The reason there are so many questions around HIIT is because no one, including those on this video, can break down what such a workout is in clear laymans terms.

@apwells 10 ай бұрын

Did Peter just say he did zone 2 at 80% Of max heart rate?!

@Foxtrottangoabc 10 ай бұрын

🙄😅

@lukepaulson3428 10 ай бұрын

80% is the top end of Zone 2

@eamonnw 10 ай бұрын

Peter has identified his zone 2 using a more accurate method (not sure what method ) then uses heart rate for practicality

@apwells 10 ай бұрын

⁠@@eamonnwrespectfully I disagree the zone designation comes from the percentage of max heart rate. I’m aware of doc’s use of a lactate meter. But at best the reference here suggests only a correlation between the statistical population and a specific lactate blood concentration. I think in reality he is highly trained and his “Zone 2” is actually be the general public’s Zone 3. Which if the case means a lot of the recommendations need to be better qualified, or Peter should fully stop referring to zones

@eamonnw 10 ай бұрын

@@apwells I won't claim to know more than Attia or you about any of this. But i am inclined to agree with you given my own experience and also I notice the MAF method formula would have people training at higher heart rates. "If you have been training for more than two years without any of the problems listed above, have made progress in your MAF Tests, improved competitively and are without injury, add 5."

@cristobal.ashton 9 ай бұрын

His Z2 is 80% max HR?

@adamwood7911 8 ай бұрын

Tbh a good example of going all out for 10 seconds would be a play in football.

@TheIgnacio777 10 ай бұрын

Id be honest to say this is an advertisement at the beginning of the "sneak peek" Sneaky!

@davidcasson5602 10 ай бұрын

Over the winter as well as HIIT,, when on the sofa I use a high quality under desk cycle machine for 45-60 mins ,, this is for capillary blood flow , which I found ,when I got back on the bike in spring ,was not good after HIIT ,,, legs like miles ,, if I do any distance work. Anaerobic, Aerobic mix for the day