patrick.net

That was the way I used to approach physical labor, back when I did construction then became a flooring contractor. I would work like a beast for about 20 minutes, then rest for 20.
I would get stuff done in a 2 hours, that would take others all day.
I was less tired at the end of the day, than had I just worked slow and steady all day, and got a lot more done.

Just wait for the programmed food shortages. We'll all be down to skin and bones with no exercise at all.

Get the rotisseries ready for long pig.

This is how i fuck

Are you using a program that you would recommend?

Robert Sproul says

Are you using a program that you would recommend?

Decades ago I came across a slim paperback discussing fartleks. Of course the name is amusing, and as I was training for 10k's, I collected running literature, but I never practiced interval sprinting which the fartlek book described. I was more about working my way up to the 10k distance, and improving my times.

I have an elliptical and recumbent exercycle machine at home, and nothing is more boring than puting in 30-45 minutes on these things. Same with treadmill running. Plus, I wasn't seeing that much in the way of results, and it is easy to blow it off as it takes up time and is boring. Enter HIIT. The idea was intriguing - in a fraction of the time, I can get better results.

With regards to a particular program - I digested numerous Youtube HIIT videos, and there is no shortage of these. You can practice HIIT with mat exercises, for example, you can do jumping jack sprints flat out, or mule kicks, or numerous other execrises, no machines required. Since I have the exercycle and elliptical, I use these.

I start by stretching first. For the sprint HIIT interval, you want your heart rate to be around 80-90% of the recommened max HR. I tinker with the resistance setting to get there in the 1 minute time interval that I use. For the one minute recovery interval, I dial back the resistance till my heart rate cools down to around 60-70% of recommend max HR. Both machines have HR monitors so easy to do. I do this on alternate days. I actually get the endorphin high I used to get running, and it seems to last longer as well.

I am no HIIT expert and am trying it out, but so far, it does seem to work, and my weight has dropped to a level that I could never achieve previously.

Robert Sproul says

Are you using a program that you would recommend?

HIIT can be done in anyway you want. Watch some YouTube videos. All in all, it’s continuously exercising on various parts of your muscles without taking a rest. Once you complete the cycle of your HIIT exercise, you take a 30sec-1min break, then repeat it for the 2nd round, and/or 3rd. The main goal is to keep your heart rate high. However, you can’t outrun your diet so dieting and/or intermittent fasting is another way to help lose the weight faster.

What I do is I work out on the chest, put the weights down, then do squats, put the weights down, then do arm curls, put the weights down, then do sit-ups or crunches, put the weights down, do pull-ups. Rest for 30sec to 1 min. Rinse and repeat.

I fricking HATE jogging, but found burst sprints really good for building up my cardio when I was training for obstacle course races a couple of years ago.

porkchopexpress says

This is how i fuck

Let me guess:
1 minute high interval chasing her
1 minute low interval doing her
1 minute high interval running away

I've been biking up hills lately, and this is basically HIT right there. Your heart rate gets very high, and then you get a break on the downhill.

Obligatory:

Automan Empire says

I fricking HATE jogging, but found burst sprints really good for building up my cardio when I was training for obstacle course races a couple of years ago.

I hate hamster wheels with a passion. Boring AF.

Differential effects of endurance, interval, and resistance training on telomerase activity and telomere length in a randomized, controlled study

Abstract

Aims: It is unknown whether different training modalities exert differential cellular effects. Telomeres and telomere-associated proteins play a major role in cellular aging with implications for global health. This prospective training study examines the effects of endurance training, interval training (IT), and resistance training (RT) on telomerase activity and telomere length (TL).

Methods and results: One hundred and twenty-four healthy previously inactive individuals completed the 6 months study. Participants were randomized to three different interventions or the control condition (no change in lifestyle): aerobic endurance training (AET, continuous running), high-intensive IT (4 × 4 method), or RT (circle training on 8 devices), each intervention consisting of three 45 min training sessions per week. Maximum oxygen uptake (VO2max) was increased by all three training modalities. Telomerase activity in blood mononuclear cells was up-regulated by two- to three-fold in both endurance exercise groups (AET, IT), but not with RT. In parallel, lymphocyte, granulocyte, and leucocyte TL increased in the endurance-trained groups but not in the RT group. Magnet-activated cell sorting with telomerase repeat-ampliflication protocol (MACS-TRAP) assays revealed that a single bout of endurance training-but not RT-acutely increased telomerase activity in CD14+ and in CD34+ leucocytes.

Conclusion: This randomized controlled trial shows that endurance training, IT, and RT protocols induce specific cellular pathways in circulating leucocytes. Endurance training and IT, but not RT, increased telomerase activity and TL which are important for cellular senescence, regenerative capacity, and thus, healthy aging.

https://pubmed.ncbi.nlm.nih.gov/30496493/

Al_Sharpton_for_President says

Differential effects of endurance, interval, and resistance training on telomerase activity and telomere length in a randomized, controlled study

Abstract

Aims: It is unknown whether different training modalities exert differential cellular effects. Telomeres and telomere-associated proteins play a major role in cellular aging with implications for global health. This prospective training study examines the effects of endurance training, interval training (IT), and resistance training (RT) on telomerase activity and telomere length (TL).

Methods and results: One hundred and twenty-four healthy previously inactive individuals completed the 6 months study. Participants were randomized to three different interventions or the control condition (no change in lifestyle): aerobic endurance training (AET, continuous running), high-intensive IT (4 × 4 method), or RT (circle training on 8 devices), each intervention consisting of three 45 min training sessions per week. Maxi...

Thanks that's where we're at and it doesn't mean RT is useless. RT is the precursor to doing all the IT amd AET and also aids in burning more calories to keep the metabolism revved and fat low. You need to have decent muscles to do all the other forms of training into your old years and prevent injuries setting you back and/or confining you to be sedentary. They all work together.