Reddit reviews The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter

Now you're talking my Jam!

You can do what I do on the stationary bike. It works the same if it's on a treadmill or a bicycle. What I do was developed by McMaster university and is the equivalent of 50 minutes of moderate intensity exercise.

It's called the one minute workout. (It really takes 10 minutes)

The intervals are.

2 minute warm up.

20 second sprint

2 minute rest

20 second sprint

2 minute rest

20 second sprint

3 minute cool down

Now for the sprints you have to really sprint. It's a full blow 100% max output. Imagine you need to outrun a falling building. That kind of sprint. In the rest period you're not just standing resting, but you're doing very low intensity walking.

You can get more info from the book:

https://www.amazon.ca/One-Minute-Workout-Science-Smarter-Shorter/dp/0399183663

If those intervals are too easy, you can start to reduce rest time and increase sprint time.

Edit: I created my own interval timer app for this sort of stuff. I'll message you the url if you're interested. But there are other apps available that are good for timing.

Wow so much misinformation on here. First if you want more information and back up studies then please read this book:

https://www.amazon.com/One-Minute-Workout-Science-Smarter-Shorter/dp/0399183663

Now the title is a bit misleading. It's not one minute - each interval is less than a minute (as little as 15 seconds) and the rest can be up to 4 minutes. You might do 4 or 5 intervals and and up spending 20-30 minutes - almost all of which is spent resting between intervals.

Maintaining a high heart rate over the entire workout is not important.

The "High" part of HIIT is the intensity of the interval not the intensity of the overall workout.

Also Tabata != HIIT

A sprint isn't 1 mile, a sprint is 150 feet, and then you have to walk at least another 150 feet before you can run a single step more. I bring this up because you really need to sprint for HIIT- which I will explain in a minute.


There is a huge amount of debate which is better, but the most reasonable consensus is that people should do some of both. High Intesnisty Interval Training (HIIT) is effective if you practice twice a week for twenty minutes at a time. There are even studies showing that just one minute at a time of intense training makes changes in muscle that can be detected a week later Low Intensity Steady State (LISS) takes more of a time commitment, but it is less difficult to recover from. Proper HIIT hurts.

If you really want to jump into the science, they use completely different energy sytems which explains why no one is great at both sprinting and marathons.

You've got to read Martin Gibala's book that came out a few weeks ago.[1] He is a physiology professor who has pioneered research of HIIT. The book is awesome.


[1] https://www.amazon.com/One-Minute-Workout-Science-Smarter-Shorter/dp/0399183663/ref=sr_1_1?ie=UTF8&qid=1488293990&sr=8-1&keywords=the+one+minute+workout

>Hi Reddit! I’m Martin Gibala, PhD, professor and chair of the kinesiology department at McMaster University in Hamilton, Ontario. I conduct research on the physiological and health benefits of interval training and how this time-efficient exercise method compares to traditional endurance training.
>
>In my decades of study in this field, I’ve conducted extensive research on the science of ultralow-volume exercise and time-efficient workouts. Inspired by my own struggle to fit regular exercise into a busy schedule, I set out to find the most effective protocols that take up the smallest amount of time, while still offering the benefits of a traditional session at the gym. It became clear that short, intense bursts of exercise are the most potent form of workout available. One of my recent studies, published in [PLOS One] (http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075), found that sedentary people derived the benefits of 50 minutes of traditional continuous exercise with a 10-minute interval workout that involved just one minute of hard exercise. Study participants who trained three times per week for twelve weeks experience the same improvements in key markers of health and fitness, despite a five-fold lower exercise volume and time commitment in the interval group.
>
>My new book, [The One-Minute Workout] (https://www.amazon.com/One-Minute-Workout-Science-Smarter-Shorter/dp/0399183663/ref=sr_1_1?s=books&ie=UTF8&qid=1485795674&sr=1-1&keywords=the+one-minute+workout), distills complex science into practical tips and strategies that people can incorporate in their everyday lives. It includes twelve interval workouts, all based on scientific studies, that can be applied to a wide range of individuals and starting fitness levels. From elderly and deconditioned people who are just beginning an exercise regimen to athletes and weekend warriors, there is an interval training protocol that can boost health and performance in a time-efficient manner.
>
>
>I will be back at 3 pm Et to answer your questions, Ask me anything about the science of exercise and in particular how to incorporate time-efficient training strategies into your day.

>Hi Reddit! I’m Martin Gibala, PhD, professor and chair of the kinesiology department at McMaster University in Hamilton, Ontario. I conduct research on the physiological and health benefits of interval training and how this time-efficient exercise method compares to traditional endurance training.
>
>In my decades of study in this field, I’ve conducted extensive research on the science of ultralow-volume exercise and time-efficient workouts. Inspired by my own struggle to fit regular exercise into a busy schedule, I set out to find the most effective protocols that take up the smallest amount of time, while still offering the benefits of a traditional session at the gym. It became clear that short, intense bursts of exercise are the most potent form of workout available. One of my recent studies, published in [PLOS One] (http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075), found that sedentary people derived the benefits of 50 minutes of traditional continuous exercise with a 10-minute interval workout that involved just one minute of hard exercise. Study participants who trained three times per week for twelve weeks experience the same improvements in key markers of health and fitness, despite a five-fold lower exercise volume and time commitment in the interval group.
>
>My new book, [The One-Minute Workout] (https://www.amazon.com/One-Minute-Workout-Science-Smarter-Shorter/dp/0399183663/ref=sr_1_1?s=books&ie=UTF8&qid=1485795674&sr=1-1&keywords=the+one-minute+workout), distills complex science into practical tips and strategies that people can incorporate in their everyday lives. It includes twelve interval workouts, all based on scientific studies, that can be applied to a wide range of individuals and starting fitness levels. From elderly and deconditioned people who are just beginning an exercise regimen to athletes and weekend warriors, there is an interval training protocol that can boost health and performance in a time-efficient manner.
>
>
>I will be back at 3 pm Et to answer your questions, Ask me anything about the science of exercise and in particular how to incorporate time-efficient training strategies into your day.

Hey, I just read a whole book on interval training: One Minute Workout by Martin Gibala. It's a kitschy name, but he's a leading scientist of high intensity interval training (HIIT) and the book is all about the difference between HIIT and "traditional" cardio. It stimulates your body in really different ways for a number of reasons, but basically, interval training is a much more efficient way of stimulating your body towards cardiorespiratory fitness. All cardio training triggers adaptations that will make you fitter--you'll produce more mitochondria (which makes your muscles more able to burn sugars and fats), your body will be better able to regulate sugars, your Vo2Max will increase and your endurance will be improved. Here's a short interview about that on NPR.

Intervals are a much more EFFICIENT way to make that happen. Imagine you're running low on gas after driving for 8 hours. Not surprising (if you drive my car, anyway!), right? It makes sense. Fuel decreases over time. Imagine you fill up and 20 minutes later, your gas gauge drops dramatically. You're going to make adaptations really quickly to adjust to this new reality where you're running out of gas super fast. Either way, you're making changes, it's just a matter of how much time and effort you put in.


Anyway, the book was really interesting and I think the science is sound. Despite the clickbait title, he's actually above all a proponent of getting fit in the ways that work for YOU. So, I'd think if you really enjoy the longer-duration running, then do that! You're losing a certain amount of efficiency, but if you're gaining other benefits with the trade, then you're the best judge of whether that's worth it.