If you've done both hard exercising - using truly challenging weights, pushing hard when doing cardio exercises, sprinting, dragging or pushing heavy sleds - you know this already.
But a recent study showed that on a molecular level, hard exercise creates different reactions within the body. The study is discussed here, on Gretchen Reynold's excellent blog on the New York Times website:
For Fitness, Push Yourself
Basically, if you push your body hard enough, it will create different, deeper, and more lasting changes to your body than if you don't.
This also reinforces the high-low approach that I like to have people use - push very hard on some days, interspersed with days of light, low-intensity exercise. No middle ground - either hard enough to trigger this kind of molecular reaction, or just some energy-burning exercise that gets your heart rate up a bit but not too much. Sprint, then walk, then sprint again the day after, instead of run-run-run. The science showing that there is a fundamental split between hard enough to trigger molecular changes and not hard enough would help explain why that approach is so effective.
Getting stronger, fitter, and healthier by sticking to the basics. It's not rocket science, it's doing the simple stuff the right way. Strength-Basics updates every Monday, plus extra posts during the week.
Showing posts with label intensity. Show all posts
Showing posts with label intensity. Show all posts
Monday, July 7, 2014
Sunday, January 5, 2014
Freakonomics: What's the Most Efficient Exercise
Check out this new, 15 minute podcast from Freakonomics on exercise.
What's the Most Efficient Form of Exercise?
This podcast has a lot going for it.
- it recommend squatting. Yes, the squat, because for longevity, a great indicator of your ability to fend for yourself is your ability to get up and sit down unassisted.
- what the most efficient form of exercise is, depends on what your goal is. You need to know what you want to accomplish before you can start to accomplish it.
- it gets a little into the new trendy thing, short but intense cardio. Which isn't bad, because on a pure time-to-results grade, it's excellent. It won't do everything and it's not the best for everything, but it's a good way to start. Look into HIIT.
- you have to like what you're doing, or you won't actually keep doing it.
What's the Most Efficient Form of Exercise?
This podcast has a lot going for it.
- it recommend squatting. Yes, the squat, because for longevity, a great indicator of your ability to fend for yourself is your ability to get up and sit down unassisted.
- what the most efficient form of exercise is, depends on what your goal is. You need to know what you want to accomplish before you can start to accomplish it.
- it gets a little into the new trendy thing, short but intense cardio. Which isn't bad, because on a pure time-to-results grade, it's excellent. It won't do everything and it's not the best for everything, but it's a good way to start. Look into HIIT.
- you have to like what you're doing, or you won't actually keep doing it.
Thursday, December 26, 2013
Article Review: For Fitness, Intensity Matters
Gretchen Reynolds, who wrote the excellent book The First 20 Minutes, wrote a good round-up post on her blog on the NYT website.
For Fitness, Intensity Matters
You won't find much direct advice in there, but a lot of links to articles she's written on the subject.
The TLDR version of all of this is, you need to work out hard if you aren't going to work out long, and if you work out hard you don't need to work out all that long. This mostly applies to general "getting in shape" and untrained people, but it's worth trying out for anyone.
For Fitness, Intensity Matters
You won't find much direct advice in there, but a lot of links to articles she's written on the subject.
The TLDR version of all of this is, you need to work out hard if you aren't going to work out long, and if you work out hard you don't need to work out all that long. This mostly applies to general "getting in shape" and untrained people, but it's worth trying out for anyone.
Monday, November 2, 2009
Rest-pause variation
Jim Smith aka Smitty at Dieselcrew posted a killer rest-pause workout pair over on his blog. Rest-pause, in short, is an intensifying technique where you do an exercise for a given number of reps, then rest a short time and try again for maximal reps (and possibly for more intervals afterwards). The goal is to get the maximum number of reps in a given time. This is very similar to the idea of EDT, in a way - maximize the work done with a given weight in a given block of time. Unlike EDT, the total time isn't the limiting factor, but the ability to reach more reps or when you've hit your goal "sets."
I posted a pair of way I've used this in my own training. I've decided to repeat my comments here, because I found these techniques worked really well for me.
I wrote:
I've only ever done two variations of rest-pause.
I've done them with bodyweight exercises, like rest-pause towel pullups and pushups. Just max reps, then rest 10-15 seconds, go max again, and repeat until I can't get a rep. Great way to bang out a hard workout in a short time. You don't feel like you've shortchanged yourself, because you literally couldn't do more. I couldn’t work myself up to doing these too often, though, because I'd be wrecked when I finished and the day after too. I chose those two because I could do them outside my apartment door, with the towel over the I-beams of the staircase and the pushups on the pavement.
I've also done another variation. I'd pick a pair of exercises like dumbbell rows and dumbbell bench, and set a goal total of reps (usually 75) and sets (usually 3). I'd do nearly max reps, and then rest for 1 second for each rep I made. If I got 30 reps, I get 30 seconds rest. Only 10? Rest for 10 seconds. When the rest ends, go again and again until I hit my goal total. The rests get shorter as the reps you can crank out get fewer and fewer. Then go and do the antagonist of the pair after a short rest (1-2 minutes is all you want). If I could get my goal reps in my goal sets or less, I'd go up in weight the next workout. I found this worked really well for building up my strength-endurance in a short time. Not exactly the same approach as rest-pause, but I think the intention is pretty much the same."
That second technique is one I find especially challenging. You're limiting your total sets and reps, but encouraging yourself to push harder with the promise of more reps. You learn to keep driving through the exhaustion. I wouldn't recommend this for (or use this when coaching) a beginner. But it's a great technique to use if you're finding yourself running out of gas in longer sets, or when pushing weight around in the real world. It'll help you build up some useful strength too - perhaps not like lifting maximal weights, but you'll have a base of endurance that will help when you've working your way up the weight rack to heavier and heavier lifts.
Another caveat - I've only ever used this for easily-ditched exercises: dumbbell rows and bench presses, band pushdowns, band-resisted pushups, dumbbell squats and lunges. Any problems and I let the band go or toss the dumbbell(s) down. I also don't use it for technical or speed lifts, since you don't want technique to break down or to do "power" lifts like a snatch or clapping pushup slowly. It may work brilliantly for front squats, deadlifts, bench pressing, etc. but I've no experience using it that way. I'd suggest a rack and spotters.
But it's terrifically satisfying when you get your 75 in 3 sets, or 100 reps in 4 sets, or whatever else you aimed for. You move up to the next dumbbell up the rack the next time, or add another band, or do a harder variation. You might think it's primarily endurance, but you'll quickly find yourself high-repping weights, getting 20-25 reps for a weight you'd previously gotten for only 10 or 12. I also find it makes the heavier weights less intimidating - that 75 pound dumbbell looks heavy now, but you'll work up to 75 reps of it in 3 sets soon enough. It's not so far away - you'll get there, you just need to knock off the 70 and 65 and 60s first...no problem at all.
Use this one with care, and be prepared to work hard. It sounds easy under you're staring up at those dumbbells and wondering how you'll get 75 if it feels so heavy already...
I posted a pair of way I've used this in my own training. I've decided to repeat my comments here, because I found these techniques worked really well for me.
I wrote:
I've only ever done two variations of rest-pause.
I've done them with bodyweight exercises, like rest-pause towel pullups and pushups. Just max reps, then rest 10-15 seconds, go max again, and repeat until I can't get a rep. Great way to bang out a hard workout in a short time. You don't feel like you've shortchanged yourself, because you literally couldn't do more. I couldn’t work myself up to doing these too often, though, because I'd be wrecked when I finished and the day after too. I chose those two because I could do them outside my apartment door, with the towel over the I-beams of the staircase and the pushups on the pavement.
I've also done another variation. I'd pick a pair of exercises like dumbbell rows and dumbbell bench, and set a goal total of reps (usually 75) and sets (usually 3). I'd do nearly max reps, and then rest for 1 second for each rep I made. If I got 30 reps, I get 30 seconds rest. Only 10? Rest for 10 seconds. When the rest ends, go again and again until I hit my goal total. The rests get shorter as the reps you can crank out get fewer and fewer. Then go and do the antagonist of the pair after a short rest (1-2 minutes is all you want). If I could get my goal reps in my goal sets or less, I'd go up in weight the next workout. I found this worked really well for building up my strength-endurance in a short time. Not exactly the same approach as rest-pause, but I think the intention is pretty much the same."
That second technique is one I find especially challenging. You're limiting your total sets and reps, but encouraging yourself to push harder with the promise of more reps. You learn to keep driving through the exhaustion. I wouldn't recommend this for (or use this when coaching) a beginner. But it's a great technique to use if you're finding yourself running out of gas in longer sets, or when pushing weight around in the real world. It'll help you build up some useful strength too - perhaps not like lifting maximal weights, but you'll have a base of endurance that will help when you've working your way up the weight rack to heavier and heavier lifts.
Another caveat - I've only ever used this for easily-ditched exercises: dumbbell rows and bench presses, band pushdowns, band-resisted pushups, dumbbell squats and lunges. Any problems and I let the band go or toss the dumbbell(s) down. I also don't use it for technical or speed lifts, since you don't want technique to break down or to do "power" lifts like a snatch or clapping pushup slowly. It may work brilliantly for front squats, deadlifts, bench pressing, etc. but I've no experience using it that way. I'd suggest a rack and spotters.
But it's terrifically satisfying when you get your 75 in 3 sets, or 100 reps in 4 sets, or whatever else you aimed for. You move up to the next dumbbell up the rack the next time, or add another band, or do a harder variation. You might think it's primarily endurance, but you'll quickly find yourself high-repping weights, getting 20-25 reps for a weight you'd previously gotten for only 10 or 12. I also find it makes the heavier weights less intimidating - that 75 pound dumbbell looks heavy now, but you'll work up to 75 reps of it in 3 sets soon enough. It's not so far away - you'll get there, you just need to knock off the 70 and 65 and 60s first...no problem at all.
Use this one with care, and be prepared to work hard. It sounds easy under you're staring up at those dumbbells and wondering how you'll get 75 if it feels so heavy already...
Thursday, June 25, 2009
Quick Tip: Intensity vs. Time
Especially with cardio, there is an emphasis on "low intensity, long duration." You don't work terribly hard, but you work long, burning calories and building up endurance. At least in theory.
The problem that comes with this is to have twice the effect the cardio workout needs to be twice as long. You can see where this goes - you just keep logging more and more time to improve. The workout never improves in efficiency even as your body does.
How to get past this? Up the intensity. Methods like circuit training, complexes, and HIIT are great for this. But sometimes you are dealing with someone - yourself, a trainer partner or friend, or a client - who isn't up to circuit training. Or you're stuck with a limited set of tools and time. Or both.
One simple method you can use to up the intensity for someone not ready for intervals is to just up the intensity a little each time. Keep the same overall time, but aim to get more done in that time. This time-specific method aims at getting more work in the same time rather than getting more time in overall.
On a rower, you can up the resistance of the flywheel.
On a stepper, you can raise the resistance of pushing each step down.
On treadmill, you can raise the incline.
On any of these, you can up your speed - aiming for more distance in the same time.
Outdoors, you can choose a steeper route or just increase your speed.
For example, if you've got 15 minutes to workout, you can start out walking on a 1% incline and 2.5 mph on the treadmill. Next time, 2% and 2.5. Then 3% and 2.5...and so on, until you max out the incline. Or you can alternate - next time 2% and 2.5 mph, but then 2% and 2.6 mph the time after. As long as one of those figures keeps going up, you're getting more work done.
I'm still a bigger fan of intervals and HIIT, but this is a painless way to increase the difficulty on a cardio workout over time. It's not a big jump - you don't go right into Tabata sprints from walking. Instead you ease into more and more work each session. It's progressive, it's simple, and it's always just a little more than last time...and it can be just what someone needs to build up to circuits and intervals!
The problem that comes with this is to have twice the effect the cardio workout needs to be twice as long. You can see where this goes - you just keep logging more and more time to improve. The workout never improves in efficiency even as your body does.
How to get past this? Up the intensity. Methods like circuit training, complexes, and HIIT are great for this. But sometimes you are dealing with someone - yourself, a trainer partner or friend, or a client - who isn't up to circuit training. Or you're stuck with a limited set of tools and time. Or both.
One simple method you can use to up the intensity for someone not ready for intervals is to just up the intensity a little each time. Keep the same overall time, but aim to get more done in that time. This time-specific method aims at getting more work in the same time rather than getting more time in overall.
On a rower, you can up the resistance of the flywheel.
On a stepper, you can raise the resistance of pushing each step down.
On treadmill, you can raise the incline.
On any of these, you can up your speed - aiming for more distance in the same time.
Outdoors, you can choose a steeper route or just increase your speed.
For example, if you've got 15 minutes to workout, you can start out walking on a 1% incline and 2.5 mph on the treadmill. Next time, 2% and 2.5. Then 3% and 2.5...and so on, until you max out the incline. Or you can alternate - next time 2% and 2.5 mph, but then 2% and 2.6 mph the time after. As long as one of those figures keeps going up, you're getting more work done.
I'm still a bigger fan of intervals and HIIT, but this is a painless way to increase the difficulty on a cardio workout over time. It's not a big jump - you don't go right into Tabata sprints from walking. Instead you ease into more and more work each session. It's progressive, it's simple, and it's always just a little more than last time...and it can be just what someone needs to build up to circuits and intervals!
Wednesday, March 4, 2009
Training Terms: Intensity
Intensity is often used just as a non-technical adjective. "I worked out with a lot of intensity." It's used much like "hard" or "heavy" - "I worked out hard and lifted heavy" can mean different things to different trainees.
The technical definition of intensity is more specific.
The intensity of a lift is the percentage of your one-rep maximum. The maximum weight you can lift only one time is considered a lift at 100% intensity. From there, it's simple math - a weight 75% of your 1RM is at 75% intensity.
For cardiovascular training, intensity is measured as a percentage of your maximum heart rate. A run at 50% of your maximum heart rate, even if it's your best time for the stated distance, is lower intensity than one at 80% of your maximum heart rate.
Intensity is something used in a less technical way, to describe how hard the effort made by the trainee is for that trainee. If the trainee pushes to the limit, attempting to set a new PR, work until you drop, run at full speed, etc. the work is considered high intensity or going 100%.
As you can see, intensity can be somewhat of a slippery term.
The technical definition of intensity is more specific.
The intensity of a lift is the percentage of your one-rep maximum. The maximum weight you can lift only one time is considered a lift at 100% intensity. From there, it's simple math - a weight 75% of your 1RM is at 75% intensity.
For cardiovascular training, intensity is measured as a percentage of your maximum heart rate. A run at 50% of your maximum heart rate, even if it's your best time for the stated distance, is lower intensity than one at 80% of your maximum heart rate.
Intensity is something used in a less technical way, to describe how hard the effort made by the trainee is for that trainee. If the trainee pushes to the limit, attempting to set a new PR, work until you drop, run at full speed, etc. the work is considered high intensity or going 100%.
As you can see, intensity can be somewhat of a slippery term.
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