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> if you "can't afford" to walk for 1 hour every day your life is already in shambles This “walk an hour a day” advice risks being in the “check your privilege

> if you "can't afford" to walk for 1 hour every day your life is already in shambles This “walk an hour a day” advice risks being in the “check your privilege” category. Also risks ensuring most people simply can't or won't take that advice. For both health and weight, metabolism and heart matter. And there are reasonably effective approaches for those besides the standard jogging / running / biking / walking endurance tips. One way I like, annoying because it's hard, while paradoxically easier as it requires willpower instead of time, is high intensity interval training or Tabata intervals.* Both metabolism and heart health can be revved up with high intensity interval training (“HIIT”) in as little as 8 minutes 3 times a week (about 4 mins spent in anaerobic or about 4 periods of 30 seconds in VO2 Max range), ideally coupled with a few ‘repetitions’ of lifting weights. After about six weeks of sufficient intensity, your body seems to decide you are going to keep demanding things from it. Heart feels less taxed, breaking out in sweat takes longer, you stop being out of breath as quickly, and weight starts to shed. After you maintain this a couple quarters, your body finds a new fitness equilibrium and even if you stop exercising, it stays ready for demand for another six months to a year. There are other approaches as well besides this one. HIIT isn't for everyone, some people feel nausea at the intensity and are unable to make themselves exert enough to push the heart rate where it needs to be. So-called “Blue Zone” longevity studies have shown one factor in common across several zones is steep hills and walking. Hill climbing (or stairs) several times a day on a daily basis won't necessarily push to VO2 Max but does seem to encourage similar system adaptations with similar long term health benefits. It's a lot easier to spend 10 mins three times a week than an hour every day, so accessible it's almost embarrassing to not do it. * WARNING: If you're not already fit, do not try this without talking to your doctor. And fit or not, don't do HIIT without a real time heart monitor with chest strap, about ~$30 for a Bluetooth ANT+ strap like this: https://www.amazon.com/gp/customer-reviews/R3A1EODO9M3B1/ https://www.amazon.com/gp/customer-reviews/R3A1EODO9M3B1/ ...

n8henrie 3y ago
A lot of interesting claims here. Any references?
- Terretta 3y ago
  More than a few, but caveat emptor as most studies aren't for a long enough period, for enough participants, or for anyone between elite Olympic athletes and the morbidly obese. "Tabata" is a good keyword to use though. On the other hand, who needs a study. Just start weighing yourself, then try a few minutes of HIIT a few times a week for 3 months. If it works, keep going. If it doesn't, just do more minutes more times a week of some other exercise. Other than having a heart attack, what is there to lose?
  - n8henrie 3y ago
    Well if you have any favorites, I'd love to see them. I'm very interested in the research in this topic, and you're making bold claims that I haven't seen well supported in literature, but I've been less on top of the field over the last decade or so.
verticalscaler 3y ago
> It's a lot easier to spend 10 mins three times a week than an hour every day, so accessible it's almost embarrassing to not do it. Indeed you can tradeoff time for intensity if you are so inclined and in fact what you describe is more optimal. I wrote this very thing in another comment. Whatever works. Whatever the person is willing to actually do and stick to. Whether or not it is easier depends on the individual and where they are at, first you got to get an overweight beginner to do literally anything at all.

n8henrie 3y ago

A lot of interesting claims here. Any references?

Terretta 3y ago
More than a few, but caveat emptor as most studies aren't for a long enough period, for enough participants, or for anyone between elite Olympic athletes and the morbidly obese. "Tabata" is a good keyword to use though. On the other hand, who needs a study. Just start weighing yourself, then try a few minutes of HIIT a few times a week for 3 months. If it works, keep going. If it doesn't, just do more minutes more times a week of some other exercise. Other than having a heart attack, what is there to lose?
- n8henrie 3y ago
  Well if you have any favorites, I'd love to see them. I'm very interested in the research in this topic, and you're making bold claims that I haven't seen well supported in literature, but I've been less on top of the field over the last decade or so.

verticalscaler 3y ago

> It's a lot easier to spend 10 mins three times a week than an hour every day, so accessible it's almost embarrassing to not do it. Indeed you can tradeoff time for intensity if you are so inclined and in fact what you describe is more optimal. I wrote this very thing in another comment. Whatever works. Whatever the person is willing to actually do and stick to. Whether or not it is easier depends on the individual and where they are at, first you got to get an overweight beginner to do literally anything at all.