Author Topic: please comment on this 7-minute high-intensity workout  (Read 5705 times)

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Offline Joy2012

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please comment on this 7-minute high-intensity workout
« on: January 13, 2014, 09:23:03 am »
http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/?_r=0

What do you think one may expect to get out of this workout?

Do you think one has to do this daily to receive results?  Or does one do it every other day in order to allow recovery time?

Offline nummi

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Re: please comment on this 7-minute high-intensity workout
« Reply #1 on: January 13, 2014, 08:25:26 pm »
For me, personally, that wouldn't be anywhere near enough. I wouldn't settle for a training below an hour (probably the result of training over the years, so...).
I'd get out of that only about half of warm-up for the rest hour to two.

Just as is with diet and eating, you have to listen to your body what you need, it is similar with physical training. It's what I've noticed. Sometimes you feel like doing some exercises or exercising some specific muscles, other times others. Some times some exercises you don't want to do at all, just doesn't feel right. Body knows in this regard as well, it's best to listen to it.

I used to have workout routines/plans/whatever and I dropped them months before I went raw. And began listening more to what my body feels like and tells me. Still had a general idea of what to train a training-day, a general area, but nothing specific muscle wise nor exercise wise. When training, should increase physical load from time to time, so the body would get stronger and more enduring.
I as well did keep in mind that from bigger muscles to smaller ones (in the gym), but even that was slowly disappearing. Then my heart problem hit hard...

In the article it says it fulfills high intensity efforts like running long and going to the gym. Whoever wrote that article is a total idiot or extremely credulous and/or ignorant, or rather all at once. The person obviously has never ran nor been to the gym herself, nor knows anything about training.
That it shows molecular changes comparable to several hours of running, and that from "scientists"?? Too late making me laugh. Seriously, they should tell this to marathon runners, in fact all the athletes, and see them fail their career.
That you can lift heavier and heavier loads just by doing this 7-minute crap? No, you really can not. Muscles must adapt, if they don't feel heavier loads to adapt to then they won't. I wonder, what would those guys lifting really heavy weights have to say about this article?
The ones who made these conclusions have never done physical training themselves, or else they would not have suggested something so... idiotic. This in turn makes them unqualified to make such conclusions and publish them as if true in the first place.

The purpose of running is to make your body, muscles, heart, be able to last for long periods under physical strain. The point of going to gym is primarily about making your body be able to lift heavier and heavier loads. Doing this 7-minute crap you don't get any of these. All this 7-minute thing would be useful as is a warm-up preceding the training itself.

Anyone, who has done training, true training, for months, even years, knows this article to be total bullshit (unless used as a warm-up...).
Honestly, another effort to make/keep people weak, aside all this industrial crap shops are full of. And the worst part, if something is claimed to be scientifically "proved", or just claimed by "authority", most people tend to be so credulous and stupid that they don't even begin using their own minds to see the validity of the claim.

If you want physical fitness go running, other times go to the gym. And remember to keep adding effort and strain, whether longer and longer runs, or in the gym heavier and heavier weights. Must eat right (no point going in detail especially about this here). Must have days free of training for the body to rest, heal, and grow. Basically all you need to know about training.

Offline LePatron7

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Re: please comment on this 7-minute high-intensity workout
« Reply #2 on: January 13, 2014, 09:11:05 pm »
Nummi, ever hear of HIIT, or high intensity interval training? You mention exercising for an hour+. But the science supporting HIIT shows that you can get a better workout in less time.
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Offline Eric

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Re: please comment on this 7-minute high-intensity workout
« Reply #3 on: January 13, 2014, 10:43:57 pm »
Duration of workout isn't necessarily tied to its efficacy, nor is frequency. A well designed high intensity workout can accomplish more in 10-15 minutes than a poorly designed workout accomplishes in an hour or more. To address one of Joy's original questions, it's also true that high intensity workouts don't have to be done every day, and ideally aren't. Most high intensity programs focus on working particular muscle groups once every 5-10 days. So you might only do the mentioned workout once or twice each week at most.
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Offline nummi

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Re: please comment on this 7-minute high-intensity workout
« Reply #4 on: January 14, 2014, 12:39:58 am »
Nummi, ever hear of HIIT, or high intensity interval training? You mention exercising for an hour+. But the science supporting HIIT shows that you can get a better workout in less time.
Better? I don't think so; depends what I want from the workout; it is a method of training on its own. If strength and long lasting endurance (really long) and stamina are the goal, then that little is nowhere near enough to get where I want. But that doesn't mean it wouldn't have positive impact toward the goal if added into "schedule", for higher variety. But saying it is better is dead wrong; it's not even in the same category.

The article basically said doing that 7-minute thing is as good or better than running for hours or going to gym. It's not; those who run for that long do it to train endurance, so they'd last even longer.
The same about lifting weights, you can not gain strength the same way, nor anywhere near as much, when doing a 7-minute training with only your own weight.

If they had called it what it is, not compare it to something as if being equivalent, then I'd have no problem. It's not the same; they lied.

If you want to run 5 hours straight you can not achieve that by doing only what they suggested. If you want to lift 200 kilos off ground you can not achieve that by doing only what they suggested. Yet they spoke generally, as if their way applies to everything.

Not to mention running outside, for a while once in a while, preferably in the sun and fresh air, is a very good idea.

Lasting under strain for long periods is part of how we have evolved (hunting and carrying the prey). Sure, our lifestyle according to this is unnatural but still, why lie and say it is the same or as good an outcome if it is not?

Optimal would be doing everything - this high intensity thing, gym and weights, and cardio for long periods, and lighter training, and whatever else. Would be good for our evolution up the slope as well (but... that's like hundreds of thousands of years and more to see an effect).

Offline Eric

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Re: please comment on this 7-minute high-intensity workout
« Reply #5 on: January 14, 2014, 01:10:15 am »
Quote
If strength and long lasting endurance (really long) and stamina are the goal, then that little is nowhere near enough to get where I want...

Actually, this isn't true. Folks who use well designed high intensity programs can develop both stamina and power using short bursts of very intense exercise done infrequently, like I mentioned. It might sound antithetical to conventional exercise 'wisdom', but that doesn't make it incorrect.
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Offline nummi

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Re: please comment on this 7-minute high-intensity workout
« Reply #6 on: January 14, 2014, 05:24:07 am »
Actually, this isn't true. Folks who use well designed high intensity programs can develop both stamina and power using short bursts of very intense exercise done infrequently, like I mentioned. It might sound antithetical to conventional exercise 'wisdom', but that doesn't make it incorrect.
I was talking about strength as in being able to lift really heavy weights (much heavier than yourself), that can not be achieved with only your own body weight.
Endurance as in being able to run for several hours, if the high intensity training doesn't last about as long then it won't have that similar result.

It's not just about muscles either, there's as well bones, joints, tendons that need to adapt. If you do only high intensity training then they will adapt to that physical activity, to those movements and strain.
What you are saying is as good as saying running gives the same effect as lifting weights in the gym, they are both different, the results are different, how it affects the body is different. They are not one and the same, the results may partly cover each other, but they are not the same. This applies to high intensity as well. They are all different, one can not replace the other in effect (unless casual working out and being physically just healthy is the purpose).
« Last Edit: January 14, 2014, 05:33:15 am by nummi »

Offline Eric

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Re: please comment on this 7-minute high-intensity workout
« Reply #7 on: January 14, 2014, 06:46:18 am »
I was talking about strength as in being able to lift really heavy weights (much heavier than yourself), that can not be achieved with only your own body weight...
Endurance as in being able to run for several hours, if the high intensity training doesn't last about as long then it won't have that similar result...

What you are saying is as good as saying running gives the same effect as lifting weights in the gym...

I knew what you meant. I didn't misinterpret you. Nor did I mis-speak, or mis-type as the case may be. Doing 30-40 second, high intensity running sprints is perfectly good preparation for long distance running, with less wear and tear on one's body. Lifting heavy weights for 30-40 seconds or until failure is a perfectly good way to build muscular strength and stamina.

I'm not going to argue with you on this anymore, as I have better things to do. If you want to do your long, low intensity workouts, you're welcome to do them. Just realize that the science (and people's experience) suggests your workouts are less useful than you assume them to be, and they will cause far more wear and tear on your body.

Good luck with your pursuits.
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Offline Joy2012

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Re: please comment on this 7-minute high-intensity workout
« Reply #8 on: January 14, 2014, 10:24:54 am »
Thanks to all who have kindly replied.
« Last Edit: January 14, 2014, 12:14:41 pm by Joy2012 »

Offline thunderseed

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Re: please comment on this 7-minute high-intensity workout
« Reply #9 on: January 18, 2014, 07:21:48 pm »
http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/?_r=0

What do you think one may expect to get out of this workout?

Do you think one has to do this daily to receive results?  Or does one do it every other day in order to allow recovery time?

No. That is not HIIT. If you want to do HIIT, you need to look at the Tabata. And you can only do the Tabata with a fast movement, such as speed skipping or sprinting and the whole point of it is to push yourself to extremes, until your lungs feel like they will burst, until you are lightheaded, until you literally feel like vomitting or passing out, if you can last for more than a few minutes, you are NOT doing it right. Even the most FIT person in the world should not last until after the recomended Tabata time of only 4 minutes, without feeling they are about to pass out. It would be too dangerous for swimming.
You can also do this with speed training for martial arts, such as fast roundhouse kicks, speed punches, but never switch up to pushups or anything that gives you a break inbetween the fast intervals.
REAL Hiit does not give you a break interval, they are all intervals of very fast, lightning speed movements.
It is not advised for unfit people to do because it rises your heart rate and hurts your lungs, but it can improve the cardiovascular health of a fit person.
HIIT does not burn fat. It is anerobic. But it stimulates EPOC, which helps you to burn fat easier for the following week IF you do mild cardio the following week. You do NOT need to do HIIT every other day, in fact it is advised only once a week, if you are really insanely fit, you can do it 2 times a week, but no more.
It is so intense that you should NOT do any other form of workout for the rest of the day.


Offline thunderseed

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Re: please comment on this 7-minute high-intensity workout
« Reply #10 on: January 18, 2014, 07:31:41 pm »
I knew what you meant. I didn't misinterpret you. Nor did I mis-speak, or mis-type as the case may be. Doing 30-40 second, high intensity running sprints is perfectly good preparation for long distance running, with less wear and tear on one's body. Lifting heavy weights for 30-40 seconds or until failure is a perfectly good way to build muscular strength and stamina.

I'm not going to argue with you on this anymore, as I have better things to do. If you want to do your long, low intensity workouts, you're welcome to do them. Just realize that the science (and people's experience) suggests your workouts are less useful than you assume them to be, and they will cause far more wear and tear on your body.

Good luck with your pursuits.

There are benefits to each, but they both don't do the same.
Long workouts will work the slow twitch muscles, fast workouts work the fast twitch muscles.
Sprinting will not "help" a marathon runner run for longer, only running longer will do that.

A good athlete will incorporate both things in their fitness routine however. They will do long workouts, and short workouts. They will switch it up so they don't get stuck in plateu.
This means they will be focusing on building strength with heavy weights. They will focus on muscle endurance by toning as well, which is completely different. They also do all sorts of fast twitch things, such as explosive plyometric jumps to train for their certain sports, stair running, sprinting, or even extreme forms of HIIT.
Someone who workouts out perfectly will have a good balance, and will cross train and they won't do the same thing all the time like most people do when they go to the gym.



Offline nummi

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Re: please comment on this 7-minute high-intensity workout
« Reply #11 on: January 18, 2014, 11:04:52 pm »
I knew what you meant. I didn't misinterpret you. Nor did I mis-speak, or mis-type as the case may be. Doing 30-40 second, high intensity running sprints is perfectly good preparation for long distance running, with less wear and tear on one's body. Lifting heavy weights for 30-40 seconds or until failure is a perfectly good way to build muscular strength and stamina.

I'm not going to argue with you on this anymore, as I have better things to do. If you want to do your long, low intensity workouts, you're welcome to do them. Just realize that the science (and people's experience) suggests your workouts are less useful than you assume them to be, and they will cause far more wear and tear on your body.

Good luck with your pursuits.
Doing 30-40 second short sprints is not the same as running for hours.
Lifting heavy weights? You mean so heavy that you can only manage to lift the weight just once?
That would be lifting the weight for up to 5 seconds total, then in a need for rest. No, not the same here as well.
Seems to me you don't know what I meant and you did misinterpret. Because yo are getting it wrong.

I never said it's not a good way to train, what I said was it's not the same way. And since it's not the same, neither is the end result.

"Science" as well suggests that eating cooked foods is the right thing to do, and if you get ill you should take pills. We both know how wrong that all is, so why not extend the same here? And we all know, roughly, under which conditions our species has evolved. This "science" and our evolution say different things.
The fact, of reality, is that all these methods of training are different. Their outcomes might cover each other only partly, but they are not the same. This is my point, always was. Don't label something as something it is not.

Wear and tear is the reason you have success at training. If you want to run longer you need your body to be able to resist wear and tear longer, and the only way to do that is by creating more wear and tear equivalent to long runs, then by letting it heal, and then repeating - physical adaptation.

Offline Pammie

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Re: please comment on this 7-minute high-intensity workout
« Reply #12 on: April 08, 2014, 03:20:47 am »
I really do not see getting the results that you crave doing this and only this every other day.  I feel that one needs to be doing more.