HIIT Kicks Cardio's Butt

ben johnson crushes carl lewis
I like to visualize Ben Johnson crushing Carl Lewis when I do my HIIT sprints

So, there I was.

I had just finished a set of killer HIIT sprints….when the Lance Armstrong clone to my left asked me “what’s the deal with that workout”?

I think I croaked something about anaerobic this and EPOC that…and was about to hop off the bike when he said…

“that’s just a fad..like Atkins. If you want to get fit, you HAVE to do cardio”


Stifling my hulk-like rage, I asked…

HIIT hulk

“What do you mean I have to do cardio?”

From there, he proceeded to tell me why cardio rocks and why high intensity training (HIIT, HIRT, resistance training) sucks.

Double arggghhhhh!

Hulk (me) was getting mad.

But, instead of smashing, I flipped him one of my business cards (along with a certain finger) and suggested he read the following study which shows (once again) how HIIT kicks cardio butt

And here’s the study.

According to the researchers, high intensity interval training (HIIT) is better than traditional endurance training for improving:

  • Athletic performance
  • Metabolic performance
  • Molecular adaptation to exercise

According to researcher Martin Gibala…”doing as little as 10 one-minute sprints on a standard stationary bike with about one minute of rest in between, three times a week, works as well in improving muscle as many hours of conventional long-term biking less strenuously.”

We have known for years that repeated moderate long-term exercise tunes up fuel and oxygen delivery to muscles and aids the removal of waste products. Exercise also improves the way muscles use the oxygen to burn the fuel in mitochondria, the microscopic power station of cells.


Running or cycling for hours a week widens the network of vessels supplying muscle cells and also boosts the numbers of mitochondria in them so that a person can carry out activities of daily living more effectively and without strain, and crucially with less risk of a heart attack, stroke or diabetes.


But the traditional approach to exercise is time consuming. Martin Gibala and his team have shown that the same results can be obtained in far less time with brief spurts of higher-intensity exercise.

Take that Mr. Lance Armstrong clone.

But wait, it get’s better.

One of the main complaints about High Intensity Interval Training is that it’s…well, too intense.

Sure, it gives you a great workout, but it will probably give you a heart attack.

Not according to Dr. Gibala.

The main purpose of his study was to prove the performance, metabolic and molecular advantages of a more practical model of low-volume HIIT.

The new study used a standard stationary bicycle and a workload which was still above most people’s comfort zone (about 95% of maximal heart rate) but only about half of what can be achieved when people sprint at an all-out pace.

  • Seven men performed 6 HIIT training sessions over 2 weeks.
  • Each session consisted of 8-12 x 60 s intervals (at ≈100% of peak power) separated by 75 s of rest.
  • That’s a total of between 17 and 26 minutes per workout or 2 ½ hours over 2 weeks

So, how does this workout compare to traditional cardio?

According to the doc, to achieve the same performance, metabolic and molecular benefits with traditional endurance (cardio) training, you’d need to complete over 10 hours of continuous moderate bicycling exercise over a two-week period.


Hmmmmm…let’s recap.


  • 2 ½ hours per week


  • 10 hours per week

And I won’t even mention the fact that HIIT workouts make you look like this:

fit man woman posterize

while cardio workouts make you look like this…

skinny man woman runner cardio

your choice.

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Fitness Myth Busted: Core Stability and the Bosu

bosu exercise

All across the globe, personal trainers push their clients up onto BOSU balls with claims that it increases core muscle activity.

And while I personally think that the only reason trainers’ use the BOSU is to make their clients look silly…

…I always wondered what would happen if the BOSU got dragged into a university lab and put through it’s paces.

Well, back in March of this year, researchers from Eastern Illinois University did just that.

The Study

PURPOSE: To compare core muscle activity during resistance exercises performed on stable ground vs. the BOSU Balance Trainer.

METHODS: Twelve trained men performed the back squat, dead lift, overhead press, and bicep curl lifts. Each lift was performed under three separate conditions:

  1. 50% of 1 RM (rep max or max possible lift) while standing on solid ground,
  2. 50% of 1 RM while standing on a BOSU and
  3. 75% of 1RM while standing on solid ground.

For each lift, the activity of the rectus abdominis, external oblique abdominis, transversus abdominis/internal oblique abdominis, and erector spinae muscles was assessed.

RESULTS: Significant differences were noted between the stable 75% of 1-RM and BOSU 50% of 1-RM conditions for the rectus abdominis during the overhead press and transversus abdominis/internal oblique abdominis during the overhead press and curl.

Conversely, there were no significant differences between the stable 75% of 1-RM and BOSU 50% of 1-RM conditions for the external obliques and erector spinae across all lifts examined.

And most significantly, there were no significant differences between the BOSU 50% of 1-RM and stable 50% of 1-RM conditions across all muscles and lifts examined.

NOTE – I am trying to get permission to publish the actual data…when I get it, I will update the post

CONCLUSIONS: There is NO advantage in utilizing the BOSU Balance Trainer.

With equal loads, there was no significant difference in core muscle activation between the BOSU and a solid platform.

The BOSU might make the exercise feel harder, but it won’t make your core muscles work harder.

So, just like those guys on the Discovery Channel, I declare this fitness myth…BUSTED.



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Taizo the Japanese Fitness Robot

taizo fitness robot

Personal Trainers BEWARE!!!

In 2010, a Japanese Fitness Robot named Taizo will begin stealing all of your clients.

Initially designed as a rehabilitation robot for Japanese senior citizens, Taizo has performed well in its 5 test runs at group homes and community centers. During these tests, seniors found it easy and fun to mimic their robotic Richard Simmons.

In fact, company representaties were thrilled with how well Taizo interacted with the seniors.

taizo exercise

Sadly, it was only after Taizo had left the building, did they find out that most of the seniors were senile and had confused Taizo for their grandchildren.

Taizo is expected to be ready for commercialization in 2010.

For more info about Taizo, go to PlasticPals


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