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The intervention group received HIIE three times per week, 20 min per session, for 12 weeks. Aerobic power improved significantly by 15% for the exercising group. Exercisers compared to controls experienced significant weight loss of 1.5 kg and a significant reduction in total fat mass of 2 kg. Abdominal and trunk adiposity was also significantly reduced in the exercising group by 0.1 kg and 1.5 kg. Also the exercise group had a significant 17% reduction in visceral fat after 12 weeks of HIIE, whereas waist circumference was significantly decreased by week six. Fat free mass was significantly increased in the exercising group by 0.4 kg for the leg and 0.7 kg for the trunk. No significant change occurred in levels of insulin, HOMA-IR, and blood lipids. Twelve weeks of HIIE resulted in significant reductions in total, abdominal, trunk, and visceral fat and significant increases in fat free mass and aerobic power.
Marliss Bombardier
Dum spiro, spero -- While I breathe, I hope
Psoriasis - the dark ages
Hashimoto's Thyroiditis - Dec 2001
Collagenous Colitis - Sept 2010
Granuloma Annulare - June 2011
Marliss...the only type of "cardio" that I do is HIIT as of November and have lost 25lbs., the majority of it being fat. I was a 1 hour daiily cardio queen before hand and had just stalled out. My body was very efficient and did NOT want to let go of the weight. I do 2-3 sessions of this each week, in addition to 5-6 days of heavy weight lifting. The one thing that I can say about it is that it is INTENSE work but doesn't last long, LOL. Also, given the decrease of my symptoms, I can now do this in the morning. When I was in a flare, I would literally have to run to the bathroom 6-8 times. Love this stuff! Thanks for posting.
Hi Lesley,
I hired a trainer. She sends me a new plan every 8 weeks or so. Let me know if you want her contact information. She has clients all over the US.
Interesting. I have the same question - how exactly is the HIIE exercise done? Cathy, would you provide an example, please? BTW, congrats on your wt. loss! Also, how heavy are your weights (I've just started wts. again)? Do you alternate upper vs. lower body each day?
I have always heard that "intermittent" exercise is more beneficial than continuous - for example, alternating running, jogging, slower walk, etc., in the same session.
Hugs,
Polly
Blessed are they who can laugh at themselves, for they shall never cease to be amused.
This has been getting a lot of space in the newspapers over here as well.
The idea of losing weight by doing just 20 minutes of exercise is attractive. For those who don't want to read the study, they use 20 minutes on the exercise bike, made up of 8 second sprints followed by 12 second rests, then repeat until the 20 minutes is up. It ends up being a total of 8 minutes of sprinting. And you only need to do it three times a week.
I though I'd try setting the bike up on the wind trainer so I could try this. I am sure you could do it running outside, but I'm not sure it would work as well on the treadmill - and it's too cold to go out after work here!
I am going through 7Days/7Docs put on by a woman named JJ Virgin. There are interviews with seven doctors who think the way we do, like Mark Hyman (whose interview is today). I don't know if you can still register--probably so. The interviews are available to listen to later. Anyway...
http://burstfit.com is a website that one of the doctors, Josh Axe, a HIIE advocate has. It's not quite ready, but from what I heard yesterday this will be a free website specifically to help people do HIIE.
Lesley, I can't sprint either. The study I mentioned above had the participants on exercise bicycles. I know with your polio you are quite stiff, but I wonder if this Burst Fit website (when it comes online) would have something for you. It might be beneficial to even contact this doctor to see.
Marliss Bombardier
Dum spiro, spero -- While I breathe, I hope
Psoriasis - the dark ages
Hashimoto's Thyroiditis - Dec 2001
Collagenous Colitis - Sept 2010
Granuloma Annulare - June 2011
Polly wrote:Interesting. I have the same question - how exactly is the HIIE exercise done? Cathy, would you provide an example, please? BTW, congrats on your wt. loss! Also, how heavy are your weights (I've just started wts. again)? Do you alternate upper vs. lower body each day?
I have always heard that "intermittent" exercise is more beneficial than continuous - for example, alternating running, jogging, slower walk, etc., in the same session.
Hugs,
Polly
Hi Polly,
The intervals that I'm doing now on the treadmill are 15 second sprints/45 second recovery-rest so for 15 seconds I up the MPH on the treadmill to between 10.5-11MPH jump on, sprint for 15 seconds all out, jump off to the side and then lower the MPH back to 3.6 MPH and get back on for my rest interval. I do between 15-20 of the total intervals. My coach changes the duration of the sprints every 8-10 weeks are so. I was doing 20 second sprints/40 second recovery 16x for example. I have been doing them for 8 months and find that the treadmill gives me the best workout. when I was doing them @ home, I used my elliptical machine..you can use a bike as well or another piece of cardio equipment. I know people who do them outside on a track also. I will try to link to a You tube video of someone showing how to do these if I can. Also to the weights question-I lift very heavy but have worked myself up to this. I lift 4-5 days a week and alternate between upper body and lower body. I should also note that I have changed my diet completely...eat 4-5 small meals a day, lean proteins, lots of veggies, some carbs and good fats. I just turned 45 and am leaner and stronger than I have ever been.
Click on the link anyway, and check to see what messages may be there -- if you overlook any PMs and log out, the system will reset the flag, and you won't be notified again the next time you log on.
Tex
It is suspected that some of the hardest material known to science can be found in the skulls of GI specialists who insist that diet has nothing to do with the treatment of microscopic colitis.
Wow Cathy, I'm impressed with your work out! Being a personal trainer myself, I can honestly say that this kind of training does work, but it's INTENSE! Most people hear "20 minutes" and they are in, but the intense part is very hard for the average person to take on ... especially if they are older or a new exerciser. If anyone is thinking of doing this for the first time, try to get a trainer to guide you at least one time. Most people will not go to a hard enough intensity on their own. I also believe that your change in diet has more to do with your weight loss than your type of exercise. However,having said that; exercise and the muscles that you have built up are definitely what will help keep the weight off.
Marliss,
It's not the polio (although that has contributed to some problems) and I am still fairly limber from years of yoga though I have stiffened up a lot.
I have never been able to run let alone sprint! And with my back now - well, nuff said!
Leah, I am nothing if not careful!
And I was thinking of doing it intense for ME! That would be a lot less than for Cathy, I would think. But still super intense if I go 20 seconds MY flat out, and my rest would be way slower.
And in the video you posted the gorgeous young guy (If I was 40 years younger...) talks about how I can do it walking. That's what I was thinking to do.
I am trying to cut down on carbs. I eat a lot of white fish. I wish I could eat salmon (MRT said no, though I had been eating it up to those results). I juice veggies, make stock out of the pulp and use it in soup.
I must be absorbing food since I have put on so much weight. Still, Norman never visits here. It's "feast or famine" - you will please excuse the metaphor!
I agree with Leah. HIIT is an intense workout. My son does a version of it at Athletic Republic. He is running his hardest on an incline. They gradually increase the incline each time he gets on. He is very fit but exhausted when he is finished.
I don't think I could do this for 20 minutes. And I might seriously injure myself getting on and off the treadmill I might be able to do a modified version outdoors by sprinting, jogging, walkinig as Polly suggested.
Mary Beth
"If you believe it will work out, you'll see opportunities. If you believe it won't you will see obstacles." - Dr. Wayne Dyer
I might be able to do a modified version outdoors by sprinting, jogging, walkinig as Polly suggested.