High Intensity Exercise may be Dangerous - Link to Article

Negin · 04-17-13, 04:06 AM

Thought to share this. The older I get, the more I realize that I should really and truly stick with Leslie Sansone, yoga, swimming, etc. Now and again, I start to doubt myself and think that I need to do heavy-duty cardio like I did when I was younger. No more. I really need to stop doubting myself. High-intensity will aggravate the knee problems that I already have and may worsen hypertension, etc. I just don't think that it's good for me anymore. I have to admit that now and again, I miss my daily runs, but then common sense kicks in.

Lucky Star · 04-17-13, 06:09 AM

This will no doubt become a thread of mixed opinions. There were a number of variables at play in this situation, and Andrew Marr may be one of the exceptions that prove the rule. We can't know everything in his case. And the HIIT protocol demonstrated in the program The Truth About Exercise used a bike, not a rowing machine. That, too, could make an important difference. However, any kind of major physical exertion carries risks. A friend of mine had a TIA episode while working with heavy kettlebells. I'm not claiming that kettlebells cause TIAs; in his case he had a tiny hole in his heart (of which he was unaware) that forced a small clot through. But you never know.

I have total respect for our super strong, amazingly athletic VFers. But I've never been very athletic and have always been a believer in moderation. I lift weights but not huge ones (I avoid very heavy exertions), and I don't like strength training moves that imo are too fast or, especially, jerky. 'Metabolic' workouts are not my style and are too risky for my joint issues. In terms of cardio, I walk rather than run, and try to limit my occasional high impact stuff on a rebounder. I've never liked puke-in-a-bucket workouts and I believe there is tremendous value in moderate exercise. (I am working on the moderate eating.

The two combined would be, imo, the healthiest combination.)

Helen · 04-17-13, 06:31 AM

I've lived by the "everything in moderation" notion for years, but with 'including moderation itself' meaning that it does us good to lash out and be excessive, but only now and then.

Way too much food at Christmas, too much alcohol once or twice a year, thoroughly exhaustive exercise too - only now and then. I'm not enamoured with the rash of Dr. Tabata influenced workouts being done on a regular basis. The research appently shows one can raise one's VO2max, but doing them consistently, I believe, is going to be harmful. The guy on The Truth-About Exercise didn't follow the protocol for an extended period of time.

It'd be interesting to know how long the benefits last, as an indicator of how frequently, or rarely, is best advised for maximal benefit with minimal harm.

Maybe one month, once a year, twice the most?

How long are the rotations for series like Insanity?

Negin · 04-18-13, 05:18 AM

Quote:

Originally Posted by Lucky Star

I have total respect for our super strong, amazingly athletic VFers. But I've never been very athletic and have always been a believer in moderation. I lift weights but not huge ones (I avoid very heavy exertions), and I don't like strength training moves that imo are too fast or, especially, jerky. 'Metabolic' workouts are not my style and are too risky for my joint issues. In terms of cardio, I walk rather than run, and try to limit my occasional high impact stuff on a rebounder. I've never liked puke-in-a-bucket workouts and I believe there is tremendous value in moderate exercise. (I am working on the moderate eating.

The two combined would be, imo, the healthiest combination.)

Love this. I used to be a "puke-in-the-bucket" type (not literally, however

). Now, it seems, that it just doesn't feel right for my body. I miss running every morning, but my body doesn't like it. I think, that for me anyway, the older I get, the more moderation seems to be the wiser approach. I also love rebounding.

dela · 04-18-13, 08:22 AM

Something definitely changed with me over the past year or so, I just hit a wall mentally and physically during this challenge class I was taking at the gym last year, I was so burned out I felt like I was being forced to workout, and there was a time I LOVED going to that class, and then instead of just stopping, I tacked on another class in addition thinking I would get through my funk, ended up really disliking it, and then injured my back again.

I think now, this back thing will always be here, and the super fast super high intensity is definitely no good for it. I still get in some intense stuff like my heavy bag classes, and just stay cautious on burpees and other similar activities.

I have come to terms that I need to scale it back, and just take a different approach to exercise, but I am still learning what is going to work and what is not for me. I have been exploring more stuff like Ellen (didn't work out), and even the new dance dvd by Christi Taylor (love that, want more), Ivy Larson (great), and currently doing the Drop 2 Sizes series, which I think is perfect for me right now. Oh yeah, most of the XTrain dvds were really good for me too, I found the cardio "easier" than past Cathe and just modified the few leaning down moves that could aggravate my back (I did not even try the Tabata one).

cataddict · 04-18-13, 09:03 AM

Yes, I think there will be a variety of opinions about this. The article addressed "extreme exertion" and that in itself is opinion as to what that means. I'm by no stretch a marathoner, but I like my version of intense, sometimes high impact, sometimes not, exercise program. That hasn't changed much for me over the years, but I don't consider what I do "extreme" nor would I be satisfied with what I would call "quieter" workouts like yoga or pilates. Heaven knows I've tried to love them and wish I could!

On a side note, ANY physical exertion can be dangerous.

Mandy · 04-18-13, 12:11 PM

"Although moderate exercise is undoubtedly better than no exercise, experts are beginning to warn that excessive, sustained and unsupervised exercise can cause problems."

Thanks for posting. For me, I had to stop doing interval type workout including Tabata and HiiT because it was taxing my adrenal system. I also wore a heartrate monitor and a few times, my heartrate went from interval 160-171(the max) to 203. There are a lot of other stresses in my life that have made my health decline but now that I read this article, I'm thinking that all the high intensity intervals may be linked to my auto immune disorder. Immune dysfunction from prolonged cortisol release is a significant factor in triggering an autoimmune response. I think the part in the article where it said "unsupervised" may be addressing home exercisers? I think we are our own personal trainers unless we are following some other rotation. For me, I was doing way too much Tabata or CrossFire or interval training. I had no one to say, "that's too much, you better back off." I'm thankful I didn't get injured but I do have auto immune disorder and have to give my adrenal glands more gentle and shorter workouts.

With Turbo Fire, the TF rotation has a lot of HiiT training everyday.

On another note, I noticed that Cathe's Xtrain rotation only has 1 Tabata a week. And when it came to interval's, Cathe said to put 2 days in between before doing another interval type workout.

I think moderation is the key. I love VF community!

cataddict · 04-18-13, 12:21 PM

Quote:

Originally Posted by Mandy

"Although moderate exercise is undoubtedly better than no exercise, experts are beginning to warn that excessive, sustained and unsupervised exercise can cause problems."

I think this says it all!! Thanks for posting.

metalbarbie · 04-18-13, 01:57 PM

I like to run on the treadmill like Drago in Rocky IV.

Pratima · 04-18-13, 02:33 PM

It seems part of the debate is the definition of intensity. From the article:

They cited research that tracked the heart health of 50,000 people over 30 years: the 14,000 runners in the study were likely to live longer than non-exercisers, but only if they ran between five and 20 miles a week, not more.

I took up running recently (I'll be 40 next month) and only do about 10 miles a week. But for me, it's pretty intense exercise compared to what I've done before. Everyone mentioned in the article had some sort of unknown condition or extenuating circumstance (e.g. the drug mentioned) so it's tough to draw any solid conclusions.

As always, YMMV and you should do what works for YOU. Which, I've learned can easily vary over a lifetime.

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04-17-13, 04:06 AM
Negin Join Date: Nov 2011	High Intensity Exercise may be Dangerous - Link to Article Thought to share this. The older I get, the more I realize that I should really and truly stick with Leslie Sansone, yoga, swimming, etc. Now and again, I start to doubt myself and think that I need to do heavy-duty cardio like I did when I was younger. No more. I really need to stop doubting myself. High-intensity will aggravate the knee problems that I already have and may worsen hypertension, etc. I just don't think that it's good for me anymore. I have to admit that now and again, I miss my daily runs, but then common sense kicks in. __________________ "Look at everything always as though you were seeing it either for the first or last time: Thus is your time on earth filled with glory." - Betty Smith, "A Tree Grows in Brooklyn"

04-17-13, 06:09 AM
Lucky Star VF Supporter Join Date: Jun 2004 Location: A helluva town	This will no doubt become a thread of mixed opinions. There were a number of variables at play in this situation, and Andrew Marr may be one of the exceptions that prove the rule. We can't know everything in his case. And the HIIT protocol demonstrated in the program The Truth About Exercise used a bike, not a rowing machine. That, too, could make an important difference. However, any kind of major physical exertion carries risks. A friend of mine had a TIA episode while working with heavy kettlebells. I'm not claiming that kettlebells cause TIAs; in his case he had a tiny hole in his heart (of which he was unaware) that forced a small clot through. But you never know. I have total respect for our super strong, amazingly athletic VFers. But I've never been very athletic and have always been a believer in moderation. I lift weights but not huge ones (I avoid very heavy exertions), and I don't like strength training moves that imo are too fast or, especially, jerky. 'Metabolic' workouts are not my style and are too risky for my joint issues. In terms of cardio, I walk rather than run, and try to limit my occasional high impact stuff on a rebounder. I've never liked puke-in-a-bucket workouts and I believe there is tremendous value in moderate exercise. (I am working on the moderate eating. The two combined would be, imo, the healthiest combination.) __________________ ~ Gina ~ "Remain cheerful, for nothing destructive can pierce through the solid wall of cheerfulness." ~Sri Chinmoy "We are so fortunate that we get to exercise!" ~Erin O'Brien

04-17-13, 06:31 AM
Helen Join Date: Apr 2005 Location: Australia	I've lived by the "everything in moderation" notion for years, but with 'including moderation itself' meaning that it does us good to lash out and be excessive, but only now and then. Way too much food at Christmas, too much alcohol once or twice a year, thoroughly exhaustive exercise too - only now and then. I'm not enamoured with the rash of Dr. Tabata influenced workouts being done on a regular basis. The research appently shows one can raise one's VO2max, but doing them consistently, I believe, is going to be harmful. The guy on The Truth-About Exercise didn't follow the protocol for an extended period of time. It'd be interesting to know how long the benefits last, as an indicator of how frequently, or rarely, is best advised for maximal benefit with minimal harm. Maybe one month, once a year, twice the most? How long are the rotations for series like Insanity? __________________ 2024: 👏 STRIVE rather than settle.👏 💪STRONG rather than soft.💪 • No exercise can compensate for a poor diet. 😖 • Walking is phenomenally good for me. 😊 • Resistance training is critical. 💯 ¹ Walk first ² Weights next ³ Cardio for fun ⁴ Add stretch & balance.

04-18-13, 08:22 AM
dela Join Date: Aug 2010	Something definitely changed with me over the past year or so, I just hit a wall mentally and physically during this challenge class I was taking at the gym last year, I was so burned out I felt like I was being forced to workout, and there was a time I LOVED going to that class, and then instead of just stopping, I tacked on another class in addition thinking I would get through my funk, ended up really disliking it, and then injured my back again. I think now, this back thing will always be here, and the super fast super high intensity is definitely no good for it. I still get in some intense stuff like my heavy bag classes, and just stay cautious on burpees and other similar activities. I have come to terms that I need to scale it back, and just take a different approach to exercise, but I am still learning what is going to work and what is not for me. I have been exploring more stuff like Ellen (didn't work out), and even the new dance dvd by Christi Taylor (love that, want more), Ivy Larson (great), and currently doing the Drop 2 Sizes series, which I think is perfect for me right now. Oh yeah, most of the XTrain dvds were really good for me too, I found the cardio "easier" than past Cathe and just modified the few leaning down moves that could aggravate my back (I did not even try the Tabata one).

04-18-13, 09:03 AM
cataddict VF Supporter Join Date: Oct 2006	Yes, I think there will be a variety of opinions about this. The article addressed "extreme exertion" and that in itself is opinion as to what that means. I'm by no stretch a marathoner, but I like my version of intense, sometimes high impact, sometimes not, exercise program. That hasn't changed much for me over the years, but I don't consider what I do "extreme" nor would I be satisfied with what I would call "quieter" workouts like yoga or pilates. Heaven knows I've tried to love them and wish I could! On a side note, ANY physical exertion can be dangerous.

04-18-13, 12:11 PM
Mandy Join Date: Nov 2001 Location: Stanwood-Camano Island, WA	"Although moderate exercise is undoubtedly better than no exercise, experts are beginning to warn that excessive, sustained and unsupervised exercise can cause problems." Thanks for posting. For me, I had to stop doing interval type workout including Tabata and HiiT because it was taxing my adrenal system. I also wore a heartrate monitor and a few times, my heartrate went from interval 160-171(the max) to 203. There are a lot of other stresses in my life that have made my health decline but now that I read this article, I'm thinking that all the high intensity intervals may be linked to my auto immune disorder. Immune dysfunction from prolonged cortisol release is a significant factor in triggering an autoimmune response. I think the part in the article where it said "unsupervised" may be addressing home exercisers? I think we are our own personal trainers unless we are following some other rotation. For me, I was doing way too much Tabata or CrossFire or interval training. I had no one to say, "that's too much, you better back off." I'm thankful I didn't get injured but I do have auto immune disorder and have to give my adrenal glands more gentle and shorter workouts. With Turbo Fire, the TF rotation has a lot of HiiT training everyday. On another note, I noticed that Cathe's Xtrain rotation only has 1 Tabata a week. And when it came to interval's, Cathe said to put 2 days in between before doing another interval type workout. I think moderation is the key. I love VF community! __________________ "I felt that in ways that I've never felt." Cathe STS Meso 2 Hypertrophy Back & Biceps

04-18-13, 01:57 PM
metalbarbie Join Date: Aug 2002	I like to run on the treadmill like Drago in Rocky IV. __________________ Exercise controls your diet. Diet controls your weight.

04-18-13, 02:33 PM
Pratima Exchange Moderator Join Date: Nov 2001 Location: Phoenix, AZ	It seems part of the debate is the definition of intensity. From the article: They cited research that tracked the heart health of 50,000 people over 30 years: the 14,000 runners in the study were likely to live longer than non-exercisers, but only if they ran between five and 20 miles a week, not more. I took up running recently (I'll be 40 next month) and only do about 10 miles a week. But for me, it's pretty intense exercise compared to what I've done before. Everyone mentioned in the article had some sort of unknown condition or extenuating circumstance (e.g. the drug mentioned) so it's tough to draw any solid conclusions. As always, YMMV and you should do what works for YOU. Which, I've learned can easily vary over a lifetime. __________________ Don't care what people say, just follow your own way. -- Enigma, Return to Innocence DISCLOSURE: I have professional relationships with several producers of fitness videos and related products; please see my profile for details.