Interesting Reading regarding how to exercise

[abrannan]

www.cyclecambridge.com/Smith-HIIT.pdf

This is probably the best article I've found summarizing some of the new findings that are coming out about the benefits of high-intensity, short duration exercise. It can get a bit "scientific" and hard to follow at times, so I'll try to summarize. In essence, the studies found that short term, high intensity interval training (HIIT i.e. 30 seconds to 1 minute of Maximal Intensity exercise ) was far more effective at increasing anaerobic capacity, fat burning, and oxygen uptake without sacrificing endurance. Further HIIT also increases Lactic Acid uptake in the muscles and improves the "good" cholesterol levels. It also increases beta-endorphin levels (the chemical that causes so-called "runner's high"), where levels for endurance exercise do not increase until the exercise duration exceeds 1 hour.

My favorite quote "This concept was validated in another study that demonstrated that three 1-minute bouts of maximal intensity exercise, separated by 1-hour recoveries, constituted 74% of the oxygen uptake of 20 minutes of low- to moderate-intensity exercise".

That's right, three minutes of HIIT exercise, spread out over three hours, was almost as effective as one, continuous low-intensity 20 minute workout. Add a fourth minute, and you may have even beat the low intensity exercise.


What does this mean for exercising with DDR? Basically, DDR is a perfect fit for HIIT. You're dancing like mad for 1:30 - 2:00, and resting in between. They key is to get yourself pushed up to your maximum each song, which means the hardest, fastest songs you can handle (And given that the benefits are seen even if the exercise only lasts 30 seconds to a minute, even songs you can't quite handle). Songs with high numbers of jumps and long streams of notes are good. Holds, pauses, and other things that allow you to catch your breath mid-song aren't as good. It means get off the bar, and get into doubles, anything that pushes your endurance to the limit. It means even a short session of 3-5 songs that kill you is better than a marathon, 2 hour 6-7 footer-fest. I means get on the mat for a quick 3-5 songs when you get up, and again when you get home from work or school, and maybe even again an hour before bed.

[kaizoku]

I wondered about this! I know high interval training is best for fat burning and raising your metabolism, and I thought to myself, "That's kinda like switching between Heavy and Standard DDR songs..." so I usually do that. I'll play one song that kills me (Healing Vision and MAX 300 on Standard or Heavy), then a slower song that I can handle, and alternate between the two. Doing this for thirty minutes WEARS ME OUT.

Anyway, I'm glad to know that this is scientifically proven. I'll keep setting up my songs this way.

[abrannan]

30 minutes might be a little too much of constant playing, even with intervals. Remember, you don't want to go too much into anaerobic workout. Recovery time is important. You should be back to a normal breathing pattern after your "sprint", and you want to stop at or before the point your body burns out of fuel (ATP). Your body will recover the ATP after a brief period, say, about an hour or so, and then you can burn it down again. That's what really kicks your metabolism up.

[dancingbear]

Abrannan, how well do you think the "30 seconds to 1 minute of Maximal Intensity exercise" maps to the average length of a song in DDR? Do you think it makes a big difference that the length of a DDR song is so much longer than the times in the study? Do you know of any studies done in the 2-3 minute range that might be a better comparison to DDR?

I was psyched by the HIIT studies last year until I hurt my feet (plantar fasciitis), I have a whole folder of stuff on HIIT I collected, but they all seam to be shorter in duration than a DDR song.

[abrannan]

Well, your average DDR song runs about 1:30 (give or take 5 seconds), so it's a little longer than the 30 seconds to a minute of most HIIT studies. At the same time, it's unlikely that you're operating at maximal intensity playing a stepchart (as opposed to, say, trying to step as many times as possible in 1:30). So, no, DDR is not a fit for "classical" HIIT. However, it is a better fit for HIIT than for LSD (Long Slow Distance) exercise, and HIIT has more proven weight loss benefits. What this gives you is a workout model for using DDR to lose weight.

[horsey0920]

So after reading this article and being totally confused in parts....then rereading it again I understand it better. So basically your saying that if we do the 3-5 quick, hard songs in the morning to push ourselves to our limit, that'll be enough then go to school/work, when you get home do 3-5 more songs and then possibly 3-5 more songs an hour before bed? As long as your pushing yourself to the max, so that means that'd be enough exercise, then eating healthy that you could actually lose weight?

[abrannan]

That's the general concept, yes. Each session pushes your body to consume all available fuel in your muscles, which triggers your body to convert more stored energy (fat) into ready energy for your muscles. That happens while you're at school/work/etc, resulting in an increased metabolism, so you're burning fat while you're falling asleep listening to your teacher/boss.

[horsey0920]

Ok, I just did 3 songs on heavy, which I'm just barely on standard DDR level, I did more of jumping and going nuts on it and I could feel it within my muscles before the song was even done. Though from that quick exercise it can cause a pain in your side muscles, then after doing three songs I did some strength training with my abs, arms, legs, and chest muscles I could definatly feel it. Tomorrow I'll get up early and start doing it about 10 minutes before my normal wake-up time, then get ready, after school come home do it again, do ab workout, watch everything I eat and do it once more an hour before bedtime. It should work, since I roller skate usually every Saturday for 3 hours and I skate fast, no slow stuff for me. Then I jog/brisk walk another 3 days, in about 30 days from now, I'll tell you the results and how much weight I've lost. So I'll make myself a guinea pig, yeah!

[Nuggets]

Just wanted to say thanks for the article. I had to do an article critique about the benefits of exercise for my walking class, and I decided to do this one. In gym class we're constantly told how in order to be in the optimal weight loss zone you have to do low intensity things and not get your heart rate too high, and that things like playing DDR are considered physical activity and not exercise. I thought this would be an interesting thing for my coaches to read.

[abrannan]

You're welcome. It's going to take a long time to effect the kind of sea change that this article represents, but the more education that gets out there to current coaches, the better. Thanks for doing your part!

[Nuggets]

Just as a follow up, I made a perfect 100 on my critique and my coach loved the article so much that she requested to keep it and read it fully. She said that it was an excellent article and that this is a very controversial subject among coaches. Thanks once again .