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GRACEFULIFE's Photo GRACEFULIFE Posts: 1,705
3/27/12 6:22 P

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Ooo, I dig that site as well as the article BB! Good find!

BREWMASTERBILL's Photo BREWMASTERBILL SparkPoints: (31,080)
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3/27/12 10:02 A

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As I was doing some research yesterday on NaturalNews, I also came across this. Seems relevant.

rationalwiki.org/wiki/Joseph_Mercola

Simple, Effective Strength Training for Beginners www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5425006


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LENEWF's Photo LENEWF SparkPoints: (3,257)
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2/9/12 11:21 A

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Hello All,

I'm new to this site. I'm a medical student with a BSc. In Neuroscience/neurobiology.

The original RCTs came out of McMaster about a decade ago. I will see if I can find the original articles off the hospital database for you.

Broscience=pseudoscience in my vocab.

Jillian

You can't exercise your way out of a poor diet!

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LENEWF's Photo LENEWF SparkPoints: (3,257)
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2/9/12 11:20 A

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Hello All,

I'm new to this site. I'm a medical student with a BSc. In Neuroscience/neurobiology.

The original RCTs came out of McMaster about a decade ago. I will see if I can find the original articles off the hospital database for you.

Broscience=pseudoscience in my vocab.

Jillian

You can't exercise your way out of a poor diet!

Shamrockin' Cupid Vixens Challenge: 19lbs DONE!

Frolicking Summer Goddess Challenge

HW (1.01) ~ 177
SW (4.01) ~ 158
Earth (4.22) ~ 156
TBIO (5.16) ~ 151
Solstice (6.20) ~ 148
July 4th (7.4) ~ 147


 current weight: 170.0 
 
177
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154.5
147
GRACEFULIFE's Photo GRACEFULIFE Posts: 1,705
8/3/11 9:53 A

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1. This is just high intensity interval training that athletes have been doing for many years. For the average fitness-minded person periodically someone touts some form of interval training as the panacea, claims it burns 9 times as much fat as regular cardio, etc (it doesn't, BTW). I didn't read any information about it as I don't want to sign up for anything.
2. The "heart rate peaks 8 times" gives it away, as well as the fact that the sessions are 10 or 20 minutes.
3. There is nothing magical about the 8 times. If you do 6 intervals you'd achieve nearly the same sort of benefit; in fact you could probably make the intervals a little more intense.
4. For most beginners, weight training is more important in a training program. I also think it's an easier way to get started on intense exercise, because properly performed anaerobic interval session are brutal.
5. Weight training also causes temporary HGH increases. Putting a big emphasis on it, just like the "8 times" thing, is unecessarily complicating things. For the average person, just train and stop worrying about the biochemistry.
6. Interval training, however, DOES deserve a place in the average person's fitness program for many of the reasons indicated - it saves time, improves maximal aerobic capacity, blah blah blah. But you have to work it into a program with good consideration for providing sufficient recovery time.
7. Interval training does not really burn a lot of calories, so one is probably better off with lighter, more or less continuous cardio if weight loss is the main goal. But yes, it will take more time out of your schedule, which is why a lot of reputable trainers say that continuous cardio is overrated - it's better to just control your caloric intake which doesn't take much extra time.
8. Everything I have ever seen from Mercola has been pseudoscientific, paranoiac, highly commercialized. The guy is just generally fail. You should consider him entertainment more than useful for diet and fitness information. I consider him, in a word, fail.

Or in other words, I think Beth got it all correct.

Edited by: GRACEFULIFE at: 8/3/2011 (09:56)
CTUPTON's Photo CTUPTON SparkPoints: (112,434)
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8/3/11 7:03 A

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Thank you Beth. I will check it out. Chris

Today I stop and think before putting anything into my mouth. HALT! Hungry? Angry? Lonely? Tired?
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FISHPOND7's Photo FISHPOND7 Posts: 1,191
8/2/11 7:34 P

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Chris,
I tried the Mercola link you included but it's nutzo--impossible to read anything or view any video unless you register, which I am not about to do! So I'm still guessing that he is talking about HIIT, which pretty much anybody who has been around the gym for a while knows about. It's not anything that Mercola invented. I checked him out on Wikipedia and suggest that you do the same.
Here's a very good website which gives a lot of info on HIIT and even suggests a protocol for an HIIT workout, one which I use 2X per week. Be sure to read the entire page because the HIIT part is down near the bottom.
HIIT makes the cardio part of my workout a bit shorter and ends up burning more calories in that shorter time. Google "High intensity interval training" and you can also learn more about this.
www.briancalkins.com/HeartRate.htm

~ Beth~

You can exercise until the cows come home, but unless you also eat right you'll still be a cow coming home.

"Right is right, even if everyone is against it, and wrong is wrong, even if everyone is for it.” William Penn, circa 1686


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CTUPTON's Photo CTUPTON SparkPoints: (112,434)
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8/2/11 9:05 A

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more info:

"PC: I was just experimenting to see how many days in a row can I do Sprint 8 to survive it because it is a tough program. What’s great about it of the 20 minutes though only four minutes is hard. People go, “I can do that. It’s only four minutes.” That’s the great thing about anaerobic exercise, it doesn’t take very long.
So you’re going all out of 30 seconds times eight but you don’t want to start with all eight. If you’re like Dr. Mercola and you’re strong, you might be able to start with all eight but most people would recommend, even athletes, we recommend starting with two and slowly building up to eight.
DM: It depends on your activity. Sprinting, you would almost want to have no one do running sprinting at eight. You got to build up.
PC: Yeah, even athletes that we worked with in track and field."


The emphasis is on using the fast twitch muscle fibers which are not used when training for an hour or 2. He says as we age the fast twitch muscles go away because of less HGH which starts dropping at about age 32 or 33.

He advises 20. sessions 3X a week and says no one can do this everyday or even 4 X a week. Each session only has at peak about 4 to 8 minutes of anaerobic very high intensity exercise. Rest in between the very high intensity spurts.

I don't know if that is the same as what many aesthetes do already.


I read the transcript of the video to find the above information. Toward the end of the transcript. Chris

Today I stop and think before putting anything into my mouth. HALT! Hungry? Angry? Lonely? Tired?
CAREGIVER HELP SEE THE LINK PLEASE

It feels like I am not moving, but I guess I am. Even turtles eventually move from place to place. chris www.agingcare.com/


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CTUPTON's Photo CTUPTON SparkPoints: (112,434)
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8/2/11 8:33 A

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fitness.mercola.com/sites/fitness/ar
ch
ive/2010/11/13/phil-campbell-on-peakR>-8-exercises.aspx


OK that is the link to a video about the high intensity method of Dr. Campbell on the Mercola website.


You might have to register and have a password to see it.


Mercola said he lost 17 lbs. doing exercise this way. It doesn't take hours at the gym. the sessions are either 10 or 20 minutes.

The purpose is to produce the "youth hormone." HGH

good idea about putting a link. I shudda' thought of that myself! emoticon Chris

Today I stop and think before putting anything into my mouth. HALT! Hungry? Angry? Lonely? Tired?
CAREGIVER HELP SEE THE LINK PLEASE

It feels like I am not moving, but I guess I am. Even turtles eventually move from place to place. chris www.agingcare.com/


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FISHPOND7's Photo FISHPOND7 Posts: 1,191
8/1/11 10:16 P

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Chris,
Why don't you post a link to the website you are talking about so we can look at it and then comment. Without seeing it, I would just be guessing. Perhaps you are talking about High Intensity Interval Training (HIIT) which I think a number of us here do.

~ Beth~

You can exercise until the cows come home, but unless you also eat right you'll still be a cow coming home.

"Right is right, even if everyone is against it, and wrong is wrong, even if everyone is for it.” William Penn, circa 1686


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8/1/11 9:38 P

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Being a 64 yr. old lady trying to get out of the obese range, I stumbled upon this technique.
I read Dr. Mercola's articles-not always believing him--and he has been praising this technique especially for older people. Here is an excerpt:


"The other exciting benefit of Peak 8-style exercises is its ability to naturally increase your body's production of human growth hormone (HGH), which also plays a significant role in the aging process.

I recently ran an interview with fitness expert Phil Campbell, in which he further expounds on this important topic. Campbell is the author of the book Ready Set Go, which explains how exercises that engage your super-fast muscle fibers can increase your HGH levels, and I had the great pleasure of meeting him at a fitness camp in Cancun, Mexico, earlier this year.

He taught me how to apply this high-intensity exercise technique, which I termed Peak 8, and it has literally transformed my physique and physical health the way no other form of exercise ever has!

We call it Peak 8 because if you graph your heart rate, you will see that it peaks eight times during the workout. (A sample chart of my heart rate is below.)This technique is exponentially superior to regular cardio workouts and you're doing yourself a great disservice if you ignore it."

Has anyone tried this technique or at least heard about it? On his website there are videos of him doing this I think for a 10 minute segment- high intensity biking/rest and repeat till 10 min. are up.

Chris (Christine)

Today I stop and think before putting anything into my mouth. HALT! Hungry? Angry? Lonely? Tired?
CAREGIVER HELP SEE THE LINK PLEASE

It feels like I am not moving, but I guess I am. Even turtles eventually move from place to place. chris www.agingcare.com/


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