Specifically I'm avoiding a super elevated heart rate as part of training, opting to build heart health through low stress aerobic training for the most part.coffeeblack wrote: ↑Sat Aug 10, 2019 1:59 pmThe study you mention is observational. Very poor model.
Overtraining with HIIT or any other method will cause damage. Doing a mix of interval training, HIIT and low intensity cardio will benefit your body and allow it to recover while getting in your Mets throughout the week in a shorter duration and thus allowing for other activities such as weight lifting which is equally as important. Pulling something is possible for long distance non hiit or non interval training as well. The point of non-competitive training for health is to get and stay in shape and to keep it interesting. If someone is a powerlifter and all they do all day is lift that way they will eventually have some issues and will not be very athletic. The workout needs to be well rounded and then you can design the with a skew to strength or cardio if you prefer.
So if you say the benefits don't outweigh the risk and base the risk on a couple of article you read, then you don't know the risk because you are basing your risk on some obscure studies that may or may not be reproducible. As a matter of fact, the college of sport medicine and most other organizations can't even really agree on how much exercise one must get. The suggestions they made were done by expert consensus because so many of the studies gave so many different results. What they did agree on was that you have to stay active.
The blue zone people don't do HIIT. That's correct. You don't need to do HIIT to be fit. 30 minutes of walking per day at about 3 to 3.5 miles per hour will meet a 500 met requirement. Add 2 days of lifting and you are set to go. If you can't or don't want to do 5 day of that then you can do 75 minutes of more intense activity like intervals. If you get bored with that you can shorten that by adding in HIIT. HIIT is intervals on steroids. Anything else is just splitting hairs. Most of the benefit of exercise comes from just doing it and getting in shape. Once in shape, you can improve a small percentage at a time.
It's like when you read financial articles. Most of them are BS. The only thing we really know is that you can't stay sedentary, you need to exercise the heart and you need to have strong muscles (not big muscles) and you need to eat well. Mostly plan based with some animal based foods works well. Mediterranean diet works and meet most of those guidelines.
I used to do the opposite with lots of interval swimming and running, as I do Ironmans. Ive been in a few events where long time fit people drop dead.
It seems logical to me that flipping tires or sprinting with weights regularly achieving 190+ bpm heart rate could cause vessel wallls to have microtears and scar over or for the conduction system to get disturbed from regular inflammation.
There aren't a lot of good studies on this theory, or really anything diet or exercise related.
And if one wants to lose some flab, diet (paleo or whatever) and walking are really the easy answer.