The recovery breaks should be 90 seconds. Here is the protocol, taken from The University of Notingham's article relating to the video: "Beth takes Michael Mosley through a simple, 15-minute home-based HIIT protocol that requires no equipment which has been shown to improve fitness in just 4-weeks (with 3 sessions each week). This protocol consists of five 1-minute bursts of star jumps, squats and static sprints (then repeated squats and star jumps to make a total of five bursts) with 90 seconds recovery between each."
1 minute Star Jumps recovery 90sec. 1 minute Squats recovery 90 sec. 1 minute sprints recovery 90sec. 1minute star jumps recovery 90 sec. 1 minute squats end of the session.
I can guarantee you this: if you do these exercises, and you haven't been active in a long time, you WILL lose weight. You will ALSO develop strains, tendonitis and other injuries. Working a body like this like taking a 30 year old unmaintained car out on the highway and flooring it. It will work, but soon things will break, the tires will crack and you'll pop a gasket. You wouldn't expect to drive an old car without fully servicing it first. Same thing goes for your body. Start slowly, work your way up. High intensity training can hurt you.
I tried the 2 minute cycling thing for a few days and it just messed up my knees. I've done long distance running in the past and I tried taking it up again a few years back, but once I was reaching distances of 5 miles my knees started to hurt. I went to see a physio who showed me some exercises to help readjust them and they seemed to do the trick. However, this year I tried to take up running again and I think it destroyed my knees again, so I had to quit again. I therefore call rubbish to the guy claiming short & heavy impact has the same result as walking... I know first hand and having ran miles in the past that it doesn't - and I'm feeling the effects later in life. A few months later this year, after quitting jogging and as my knees improved, I figured the 2 minute cycling would help, but no.. the knees worsened with these exercises too.
My own workaround is to do longer cycling sessions, maybe 5-10 minutes, not as fast and hard (because the fast motion seems to put too much strain on the legs). I still yearn to go running and if my knees are up for it I go for a short jog followed by some long strides for a minute or so.. but my knees always play up soon after, so it's not something I can do every day for sure, maybe once every 2 weeks these days. I'm guessing it's best to avoid too much long distance running when you're younger, because I really do feel that's what did it for me when I was running half marathons 20 years back. Maybe even do fast swimming? (I can't swim but am thinking of learning). I'm not qualified to be an expert though, just giving my own personal account of what has and hasn't worked for me over the years... these things suggested definitely put me back whenever I tried them.
I had knee problems and found using neoprene kneepads ,the ones with the hole cut out over the kneecap , helped a lot. Now i`m older I find running and jogging cause impact damage to other bodyparts ,feet hips and knees, so now I go for 7 kilometre walks using those sticks that have resistence (10 kilos). I think it´s important to find exercises that are doable with little risk for injury . As one ages even minor injuries take longer to heal and mean exercise is paused sometimes for weeks.
@@RandomRamblerOnTH-cam the short,hard sessions are proven beyond a doubt to work.just because you have an orthopaedic issue means it may not be right for you as an individual, nothing more
RandomArchives yes quite agree ! Hi intensity doesn’t necessarily mean hi impact ! Which is what’s been demonstrated here ☝🏻. There it HIT weight training done in “super slow “ fashion , 10 seconds concentric and 10 eccentric (10 up 10 down ) time for the whole set 1- 2mins one exercise per body part 5 movements that cover the whole body . Once a week . The technique is 30 years old and devised for the elderly who had lost muscle tissue due to Osteoporosis. So the exercise had to be gentle on the joints , and it actually reversed osteoporosis in all those who took part . Ken Hutchins is the man who devised it . If you think it’s easy try doing a slow push up in that fashion ! Or better still a slow chin up 30sec up 30 sec down , I’m now 60 years old with no knee or joint issues . Further reading ,or TH-cam, dr Doug McGuff , body by science , hope you find it beneficial .
I can cycle at 30km/h for 60 minutes no problem but I just did one set of this and it kicked my arse. I mustn't have a lot of fast twitch muscle fibres 😅
I was surprised to see the date of this video. Since it was recommended to me just now by TH-cam’s arcane algorithms, I thought that it was one of those pandemic era videos on how to do something indoors instead of outdoors.
I m 40 ....got pp 275....after doing this exercise 130 .....between 2 reading gap is just 30 min........but cannot do regularly as this is just a quick fix ........ muscle strain....bone pain....other issues will occur...... either do with less intensity ...less duration and more gap.... which is good for diabetes and body fitness
Just did this it much harder than you think it would be 🥵. Some questions how long should you rest in between and I got a bad headache after the last star jumps, unsure of the reason could it be the jumping element or something a bit more worrying. If the jumping part could I swap it for sprint instead? Thanks
Effepharm NMN spec was designed by former USP scientist with USP standard, which is far strict than other nutraceutical grade NMN in the market with high purity and good consistency, if you have any interst pls contact me : sherry@effepharm.com
I think that's if you have one of those special stationary bikes. I don't know why it's different but possibly because you're able to exercise more intensely on one of those things as opposed to that which we see here. There's another one of these as seen on the BBC's One Show where the participant does actual sprints in a gym (rather than on the spot) and similarly, that's for 20 seconds x2.
Recovery times will be different for everyone. The fitter you are, the faster you will recover. You should wait as long as it takes to recover to a comfortable level where you're able to go flat out again for 15-20 seconds.
my neighbours would quite rightly complain about the banging from above if I was jumping up and down for minutes, not because of being overweight but the floor of my shoebox is like that of many very small properties in the UK, not built to absord that kind of activity. those with the kind of 'living' space as shown in this video likely have a better knowledge and access to proper food and fitness (though saying that i know enough fat doctors, accountants who are 'too busy')
@@Beebeepbooboop that's a ridiculous thing to say and has ZERO merit .. for instance, I'll bet that I can out climb you at high altitude, there is always going to be someone, faster, smarter, thinner, fatter, better looking than you .. your narrow view of the world is a sad indictment of how the majority of the people see each other.
You are plain rude,instead of concentrating on the exercise concerning this documentary is this what you look at,god help the people around you.They must think oh no that condescending patronising person again rolling their eyes,how much people weigh is none of your business by the way.
Well done, thou good and faithful servant. You served us well Dr. Mosley. Thank you! Such a great loss. You'll be greatly misses. Rest in peace 🙏🏻 ❤
It’s very sad what happened to him 😢rest in peace Dr Mosley thank you for helping so many of us ❤
Very funny bloke. Loved watching him.
The recovery breaks should be 90 seconds.
Here is the protocol, taken from The University of Notingham's article relating to the video:
"Beth takes Michael Mosley through a simple, 15-minute home-based HIIT protocol that requires no equipment which has been shown to improve fitness in just 4-weeks (with 3 sessions each week). This protocol consists of five 1-minute bursts of star jumps, squats and static sprints (then repeated squats and star jumps to make a total of five bursts) with 90 seconds recovery between each."
1 minute Star Jumps recovery 90sec.
1 minute Squats recovery 90 sec.
1 minute sprints recovery 90sec.
1minute star jumps recovery 90 sec.
1 minute squats end of the session.
Is it Correct.
love how he's doing it in office clothes!
I can guarantee you this: if you do these exercises, and you haven't been active in a long time, you WILL lose weight. You will ALSO develop strains, tendonitis and other injuries.
Working a body like this like taking a 30 year old unmaintained car out on the highway and flooring it. It will work, but soon things will break, the tires will crack and you'll pop a gasket.
You wouldn't expect to drive an old car without fully servicing it first. Same thing goes for your body.
Start slowly, work your way up. High intensity training can hurt you.
I tried the 2 minute cycling thing for a few days and it just messed up my knees. I've done long distance running in the past and I tried taking it up again a few years back, but once I was reaching distances of 5 miles my knees started to hurt. I went to see a physio who showed me some exercises to help readjust them and they seemed to do the trick. However, this year I tried to take up running again and I think it destroyed my knees again, so I had to quit again. I therefore call rubbish to the guy claiming short & heavy impact has the same result as walking... I know first hand and having ran miles in the past that it doesn't - and I'm feeling the effects later in life. A few months later this year, after quitting jogging and as my knees improved, I figured the 2 minute cycling would help, but no.. the knees worsened with these exercises too.
So whats your advice?
My own workaround is to do longer cycling sessions, maybe 5-10 minutes, not as fast and hard (because the fast motion seems to put too much strain on the legs). I still yearn to go running and if my knees are up for it I go for a short jog followed by some long strides for a minute or so.. but my knees always play up soon after, so it's not something I can do every day for sure, maybe once every 2 weeks these days. I'm guessing it's best to avoid too much long distance running when you're younger, because I really do feel that's what did it for me when I was running half marathons 20 years back. Maybe even do fast swimming? (I can't swim but am thinking of learning). I'm not qualified to be an expert though, just giving my own personal account of what has and hasn't worked for me over the years... these things suggested definitely put me back whenever I tried them.
I had knee problems and found using neoprene kneepads ,the ones with the hole cut out over the kneecap , helped a lot. Now i`m older I find running and jogging cause impact damage to other bodyparts ,feet hips and knees, so now I go for 7 kilometre walks using those sticks that have resistence (10 kilos). I think it´s important to find exercises that are doable with little risk for injury . As one ages even minor injuries take longer to heal and mean exercise is paused sometimes for weeks.
@@RandomRamblerOnTH-cam the short,hard sessions are proven beyond a doubt to work.just because you have an orthopaedic issue means it may not be right for you as an individual, nothing more
RandomArchives yes quite agree ! Hi intensity doesn’t necessarily mean hi impact ! Which is what’s been demonstrated here ☝🏻. There it HIT weight training done in “super slow “ fashion , 10 seconds concentric and 10 eccentric (10 up 10 down ) time for the whole set 1- 2mins one exercise per body part 5 movements that cover the whole body . Once a week . The technique is 30 years old and devised for the elderly who had lost muscle tissue due to Osteoporosis. So the exercise had to be gentle on the joints , and it actually reversed osteoporosis in all those who took part . Ken Hutchins is the man who devised it . If you think it’s easy try doing a slow push up in that fashion ! Or better still a slow chin up 30sec up 30 sec down , I’m now 60 years old with no knee or joint issues .
Further reading ,or TH-cam, dr Doug McGuff , body by science , hope you find it beneficial .
I can cycle at 30km/h for 60 minutes no problem but I just did one set of this and it kicked my arse. I mustn't have a lot of fast twitch muscle fibres 😅
I was surprised to see the date of this video. Since it was recommended to me just now by TH-cam’s arcane algorithms, I thought that it was one of those pandemic era videos on how to do something indoors instead of outdoors.
Love the man 👍
Sei un grande...ti stimo moltissimo... You are the best
I m 40 ....got pp 275....after doing this exercise 130 .....between 2 reading gap is just 30 min........but cannot do regularly as this is just a quick fix ........ muscle strain....bone pain....other issues will occur...... either do with less intensity ...less duration and more gap.... which is good for diabetes and body fitness
I am living in an apartment building, I guess the guy living upstairs doing this drill quite frequently.
Junshi no hes is just fuvking his roomate
"Star jumps". 😂😂😂😂
?
@@dpayO2answer
Amazing method 👍
Am I the only one about to try this at home in my own lounge!?
In each exercise can I take rest or continue.
I mean the whole exercises should completed in 5 minutes or any interval in these.
listen with eyes closed
Just did this it much harder than you think it would be 🥵. Some questions how long should you rest in between and I got a bad headache after the last star jumps, unsure of the reason could it be the jumping element or something a bit more worrying. If the jumping part could I swap it for sprint instead? Thanks
Headaches from this could mean dehydration. Take on sips of fluid in-between if necessary, but not drinking glass fulls until after.
I love MM
Effepharm NMN spec was designed by former USP scientist with USP standard, which is far strict than other nutraceutical grade NMN in the market with high purity and good consistency, if you have any interst pls contact me : sherry@effepharm.com
Wasn't Dr Mosley's HIIT protocol to exercise for 20 seconds and rest for a couple of minutes?
I think that's if you have one of those special stationary bikes. I don't know why it's different but possibly because you're able to exercise more intensely on one of those things as opposed to that which we see here.
There's another one of these as seen on the BBC's One Show where the participant does actual sprints in a gym (rather than on the spot) and similarly, that's for 20 seconds x2.
How long is the recovery??
Recovery times will be different for everyone. The fitter you are, the faster you will recover. You should wait as long as it takes to recover to a comfortable level where you're able to go flat out again for 15-20 seconds.
1 brief = several moments
@@graeme5060 he's not going flat out just for 15-20 seconds he's doing a minute each time!
What does 2x,1x means
He did the squats and star jumps twice but the sprints once
it's a secret
He's hardly doing "high intensity "
how's that a squat???
my neighbours would quite rightly complain about the banging from above if I was jumping up and down for minutes, not because of being overweight but the floor of my shoebox is like that of many very small properties in the UK, not built to absord that kind of activity. those with the kind of 'living' space as shown in this video likely have a better knowledge and access to proper food and fitness (though saying that i know enough fat doctors, accountants who are 'too busy')
Yes, strange these middle-class shows never think of these things...
although this routine was devised to be able to done at home, there's nothing stopping you going outside and doing this in a park.
It's 5 minutes. Land softly, it's better for joints and more work for muscles anyway.
Is it really good for health to directly go into violent moves, when someone hasn't been exercising for a long time?
Violent? Really?
2:05
N
Shouldn't he be giving her the test? She needs it more than him!
How can you tell how fit she is by looking at her? Just because she's not rake thin? The show is about fitness, not weight.
@@ImogenScott I bet my left nut I can outrun and out lift her.
@@Beebeepbooboop that's a ridiculous thing to say and has ZERO merit .. for instance, I'll bet that I can out climb you at high altitude, there is always going to be someone, faster, smarter, thinner, fatter, better looking than you .. your narrow view of the world is a sad indictment of how the majority of the people see each other.
You are plain rude,instead of concentrating on the exercise concerning this documentary is this what you look at,god help the people around you.They must think oh no that condescending patronising person again rolling their eyes,how much people weigh is none of your business by the way.
Walking 30 min a day is the best.
first
1st
The girl stop watching needs it more!
@Oskar winters Doesn't change the fact that she'd benefit in getting and looking fitter working out.
@@RamKumar-yi6wn what makes you the expert on that? Being fit looks different on different bodies, I suggest you focus on yours :)
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