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Somewhat unrelated but is there any SOTA for what “vigorous cardiovascular exercise” should be to optimize benefits? Should I just exercise flat out and try to

Somewhat unrelated but is there any SOTA for what “vigorous cardiovascular exercise” should be to optimize benefits? Should I just exercise flat out and try to sustain that as long as I can, or is there a level of vigorous exertion below flat out that leads to better results because of the longer duration?

phoebos 2y ago
It was self-assessed: > When we say ‘vigorous’ we mean activities that make you sweat, increase your heart rate or increase your breathing. Please think about vigorous activities that you may have done at home or at places of work other than your home, as well as vigorous recreational activities or conditioning exercises. Please think over the last year and indicate how often you participate in vigorous activities.
082349872349872 2y ago
You're overthinking it. Do you stop afterwards and catch your breath? It was vigorous. Bonus if you broke a sweat. There's no need to be more qualitative than that for most folk (a "suboptimal" schedule consistently applied being vastly preferable to an "optimal" one inconsistently), but if you absolutely insist on getting quantitative, see: https://pacompendium.com https://pacompendium.com [in particular, see https://pacompendium.com/sexual-activity/ https://pacompendium.com/sexual-activity/ : a light pash might be twice as much activity as just sitting on the couch, while "scaring the horses" can be six times]
garspin 2y ago
Google 'polarized training'. It's 80% really slow conversational pace jogging, and 20% really hard, struggle to breath flat out sprinting. Just avoid the intermediate jogging that's comfortable, but unproductive.
sebnun 2y ago
HIIT fits the bill https://en.wikipedia.org/wiki/High-intensity_interval_training https://en.wikipedia.org/wiki/High-intensity_interval_traini...
- zarzavat 2y ago
  I know about HIIT and it makes sense to me but I’ve never seen any evidence that it’s better than less strenuous exercise, only that it takes less time.
- bob1029 2y ago
  In my experience, HIIT is unbelievably effective but there is a bit of a tradeoff with this path. If you can make yourself do proper HIIT regularly you will become batman but the mental barrier of intentionally making something "suck" as much as possible (and then some) is really tricky to get over. Even once you are "on the wagon" it's a difficult habit to maintain. I find 30-60 minutes of moderate daily cardio to be much more approachable on a regular basis. It also feels more meditative to me than rushing through a 20 minute hellscape. I can sit down and write code for hours after getting off the rowing machine. After a CrossFit routine I just want to nap all day.
  - kelipso 2y ago
    Crash after high intensity exercise is pretty common. One thing that helps is carbing up before your exercise. Problematic if you are trying to diet down I guess, so high carb before exercise and high protein after exercise is probably a good solution.

phoebos 2y ago

It was self-assessed: > When we say ‘vigorous’ we mean activities that make you sweat, increase your heart rate or increase your breathing. Please think about vigorous activities that you may have done at home or at places of work other than your home, as well as vigorous recreational activities or conditioning exercises. Please think over the last year and indicate how often you participate in vigorous activities.

082349872349872 2y ago

You're overthinking it. Do you stop afterwards and catch your breath? It was vigorous. Bonus if you broke a sweat. There's no need to be more qualitative than that for most folk (a "suboptimal" schedule consistently applied being vastly preferable to an "optimal" one inconsistently), but if you absolutely insist on getting quantitative, see: https://pacompendium.com https://pacompendium.com [in particular, see https://pacompendium.com/sexual-activity/ https://pacompendium.com/sexual-activity/ : a light pash might be twice as much activity as just sitting on the couch, while "scaring the horses" can be six times]

garspin 2y ago

Google 'polarized training'. It's 80% really slow conversational pace jogging, and 20% really hard, struggle to breath flat out sprinting. Just avoid the intermediate jogging that's comfortable, but unproductive.

sebnun 2y ago

HIIT fits the bill https://en.wikipedia.org/wiki/High-intensity_interval_training https://en.wikipedia.org/wiki/High-intensity_interval_traini...

zarzavat 2y ago
I know about HIIT and it makes sense to me but I’ve never seen any evidence that it’s better than less strenuous exercise, only that it takes less time.
bob1029 2y ago
In my experience, HIIT is unbelievably effective but there is a bit of a tradeoff with this path. If you can make yourself do proper HIIT regularly you will become batman but the mental barrier of intentionally making something "suck" as much as possible (and then some) is really tricky to get over. Even once you are "on the wagon" it's a difficult habit to maintain. I find 30-60 minutes of moderate daily cardio to be much more approachable on a regular basis. It also feels more meditative to me than rushing through a 20 minute hellscape. I can sit down and write code for hours after getting off the rowing machine. After a CrossFit routine I just want to nap all day.
- kelipso 2y ago
  Crash after high intensity exercise is pretty common. One thing that helps is carbing up before your exercise. Problematic if you are trying to diet down I guess, so high carb before exercise and high protein after exercise is probably a good solution.