alt Hacker NewsYeah, typically "intense exercise" is implying HIIT style cardio.
More and more studies have been indicating that even just a few minutes of intense exercise can outperform long/slow LISS type cardios.
E.g. 5m all out effort is probably better, or at least equivalent, for health than a 30m moderate effort.
The average person can likely hit the 80/20 benefit threshold at less than 30m/week.
Replies
HIIT vs LISS is a false dichotomy. If you look at endurance athletes the most important part of the training is in "heavy domain" that is between what typical LISS and HIIT are. This is intensity high enough that you need to breathe faster but it's still sustainable for at least 40-70 minutes.
>>E.g. 5m all out effort is probably better, or at least equivalent, for health than a 30m moderate effort.
This is very unlikely to be true. Studies I've seen usually compare low intensity to HIIT and then measure things like VO2max improvements instead of direct health outcomes. VO2max is a good health indicator for general population and it's maximized short term by HIIT style of training but it's not enough to conclude short term improvements in VO2max imply long term health.
>>The average person can likely hit the 80/20 benefit threshold at less than 30m/week.
I very much doubt it. Usual number mentioned is at least 5 hours but in general the more the better.
> More and more studies have been indicating that even just a few minutes of intense exercise can outperform long/slow LISS type cardios.
For best results run fast and far. During my personal best marathon (3h 15min) my heart rate averaged in the 170 range