Powerlifting club back in high school, we used to call our HIIT sessions sweet 16s, Because it was four exercises for four minutes of work each, and with the rest periods it came out to about 20 minutes. They were agonizing, and certainly not something you could do every day without getting injured. Watching two or three episodes of your favorite TV show on an exercise bike maintaining 150bpm is easy, can be done every day, and burns way more calories. HIIT is for strength and conditioning. Cardio is for endurance, health, and weight loss. That’s how I see it.
People are missing the more important benefit of HIIT which is improving VO2max, aerobic, and anaerobic threshold. When these numbers improve, you burn more fat for fuel at any given level of activity compared to a less fit person. That means that fasting and dieting are much easier compared to a less fit person on the same regimen because you’re not hitting a wall and getting cravings all the time because you’re not overly reliant on blood sugar for your energy. When I was a competitive biathlete sometimes at the beginning of my off-season I would forget to eat for long stretches of the day because I just didn’t get hungry. So people who don’t have a lot of time to train, focus on doing HIIT intervals that improve your aerobic fitness markers like VO2max and after you’ve made significant improvements in performance like the speed and distance and incline or resistance of the cardio you’re doing, then try doing a fat loss phase and you’ll notice it’s a lot easier than when you weren’t aerobically fit. TL;DR - it’s a lot f’ing easier to fast and diet when you’re aerobically fit compared to unfit and HIIT is a very time efficient way to improve your aerobic fitness if you don’t have time for hours and hours of cardio.
Spot on Mark. I love cardio, it gives me a buzz, builds my endurance level and I always feel energised when I do it regularly. Its just plain daft not to do it and focus solely on weights!
Good video - I think sometimes the "HIIT is superior" implication is based on very specific scenarios. Eg. If someone as part of their routine has time for 2/3 20 or 30 minute cardio sessions in the week (more common than you'd think, particularly anyone in the early stages) - they will most likely get more out of making those HIIT sessions rather than 20 to 30 minutes of steady state unless they are de-conditioned to the point where 30 minutes of steady state is a challenge (nothing wrong with that we all start somewhere!). The other example is in terms of potential crossover benefits. There are many sports for example where you can make HIIT much more closely mirror the demands of that sport and you can work on your conditioning as the prime focus, without the performance and skill element to take away from that focus. Your example is clear though - if you have the time and ability - long steady state is absolutely king for calorie burn, weight loss and cardiovascular health. I always think about exercise like a toolbox - just like you wouldn't use a hammer on a screw - you pick the right exercise for what you're trying to achieve.
You nailed this. I love to do HITT workouts. I am short on time for most of my workouts, so pushing myself to the limit in that short amount of time is really important. But any chance I get I do the longer form workouts because your body adapts to what you put it through. HITT is not the same as long endurance. One thing though. I believe very strongly that you should never work out to hit a calorie goal. If you want to lose weight. Do that at home, do that in your kitchen. Yes working out and cardio will HELP you lose weight but it will never substitute fighting your cravings and eating better.
Mark... I've really enjoyed your videos and your approach to fitness/life... One thing you mentioned in this video is the "spiritual" benefits of your exercise. Maybe one day you could do a video about how you felt mentally/emotionally before your weight loss and exercise journey and how you feel today. Perhaps nothing has changed, but if it has, I would be interested in seeing what benefits or difficulties have occurred mentally since your transformation.
Just watched this, 2 years behind but that hasn't changed the message and I totally agree. I have noticed a lot of chatter about how you should walk to get shredded now. All this stuff seems to go in cycles, the farther back you can look, the farther forward you are likely to see. I heard Mr Motivator is in talks for a scheduling slot before Loose Women.
I like HIIT because it involves explosive exercise. And it involves static cardio, which is easier on my knees than road running, and in any case I don't have (or enjoy spending) a lot of time to do just steady cardio. Above all, I like to mix it up : with HIIT you can mix up the exercises in each cycle, working both upper and lower body, and core strength. I also get a dopamine rush from HIIT (which I expect you might get anyway from steady state cardio). And while I push myself, I don't overdo it on a HIIT session, meaning I can recover in 24 hours and go back to it daily if I want to (for that dopamine rush; it gives me a list for the rest of the day). I combine regular HIIT and body weight resistant training (calisthenics), and I get very good results in my 50s (including shifting stubborn belly fat).
I agree and disagree. It all depends on the individual and their workout process. You can’t beat steady state cardio for building endurance. However, I don’t do 20 min HIIT… I do 60 min HIIT with free weights and treadmill at least 3-5x a week. Each HIIT session I average a total 5k of running - which has helped me with my longer cardio sessions - and my strength continues to go up as well. I burn between 700-950 calories per HIIT. I’ve lost 30 pounds in last 9 months. Looking forward to my first half marathon in Oct and my first Hyrox this year too. Thanks Mark. Love your channel and find it motivating and fun.
Agree completely 1) You should never train more than 3 HIIT sessions per week; it's during the recovery that you get better. Depending on the exact interval for your event, it is a good way to push your lactate threshold (which won't happen much with just cardio). Tough Intervals ideally require 72 hours of recovery, limiting the amount of HIIT per week. 2) 50-80% of your exercise should be at a lower exertion. This lower level of exertion provides a lot of other benefits, not seen in HIIT.
There is no replacement for endurance. I have been adding in longer and longer rides and seen big changes in perceived exhaustion. So much so I ended up double calibrating the turbo.
People are always looking for a faster way for everything. We need to mix things up yes, but also take it easy. That said, I loved my 3 hr 1700m 60 km zwift ride last week. Cheers.
I agree totally with you. I`m amazed at some of the some of the so called fitness channels on here. Some state, with a straight face that gym work burns more calories than long distance running. Like... look at the build of marathon runners and bodybuilders and judge for yourself. There is also one aspect that is seldom considered or even mentioned. When you take an exercise programme the main thing you are training is your mind, not your body. Even if HITT gets you as fit as LSD (which i don`t believe) you are not training your phyce to long time discomfort. In an emergency (and aged 65 i can tell you that during the course of your life one or two will crop up) you are far better prepared by doing LSD or getting on a bike for an hour or so.
This was really eye opening for me. I'm fit, but don't particularly look it. Now I understand why I beat tons of men who are slimmer, and more muscular than I am. But they can't run like me and can't cycle like me. I can do pretty much any endurance spirt for hours and be fine.
CARDIO with strength training is king . . . backpacking you get 12 hrs of cardio a day and can lose 18 pounds in 16 days. That's a marathon a day for 16 days. I've also backpacked 500 miles in 35 days with 18 miles of elevation gain/loss and lost 25 pounds. Never yet hit a BMI lower than 23. Backpacking is MIIT Medium Intensity Interval Training by going up and down hills all day long. Your burning 4,500+ calories a day with 25 pounds on your back. Some do MUCH more than that if you are already fit enough to do it. I'm hiking 6 hr ever other day and sometimes 10 miles in between. (70 miles a week) I'm also 210 pounds nut dropping a couple of pounds every week while I recover from a knee issue. Anyway . . . I really like the way you present your ideas and common sense approach. Lost track of how many times I laughed watching this
I agree. Each form of exercise has its place for a specific purpose. I’ve done hitt for 3 years but I’m bored of it. It burns calories and allows the heart to go up and down depending on effort. Running my heart will go up and stay if jogging but you can’t maintain max hr. Weights I find is reasonable for heart health but far better for fat loss because the heart stays in the lower zones. Health of bones and muscle etc all come into play and recovery also. You cant do hypertrophy type training with hitt. I tended to get exhausted before reaching that. I’ve suddenly reached a place where I don’t feel anything in particularly is making me happy or getting me anywhere so I’ve stopped. I’m 48, can’t seem to put on muscle, i can’t seem to lose the fat around the Middle I wanted when I first started. I used to just enjoy being active no matter what i did but now I seem to not recover the way I did and I don’t really have any goals .. so a complete break is needed.
I bought a used treadmill for $60 I put it in front of my computer, toss on my headphones, and 2 hours later I've burned 1200-1500 calories And the only thing I'm doing is walking on an incline at a reasonable pace. I try to keep my heart rate in the 130-140 range
In a calorie deficit its hard to do high intensity work all the time, easy to do steady endurance. High intensity will also burn through more glycogen causing increase hunger and chance of eating back calories burnt
New subscriber here.. enjoying your content.. I'm a fan of low hr cardio sessions, be it walking, cycling/Zwift, running, trail jog-walking etc there's a difference between being a sugar burner and a fat burner when doing endurance.. aerobic respiration explains how your body can and does work when not going into anaerobic state.. great stuff.. looking forward to next videos
I’m going through your back catalogue Mark, not long having found your channel, so my apologies for the long delayed comments. I’m enjoying all of it, but today you’ve hurt my feelings. I know for sure, because of my startlingly good memory, that I impressed far more than 12 year olds at McDonalds with my 2.8i Capri.
Really enjoying your videos. Seriously at what point do you even consider a 2 hour recovery run?! If I run for 2 hours it would take me 2 days for my legs to recover from it!
Great info. Thanks for being so layman Vox cardio calories FTP cadence HIT cardio ...... totally baffling me BTW love the Capri I had one back in the 80’s happy memories
I use SIT, or sprint interval training after work, as I burn 5000 calories during my work day alone. But for “professional” TH-camrs I’d recommend LISS, or low intensity steady state training, just to get them to burn any active calories at all.
Commenting during the video so maybe you cover it later. I think HIIT really shines in conditioning your HR to recover from max HR efforts quickly both in terms of HR dropping quickly and the ability to perform those excursions over a longer duration. Think enduro racing on dirt bikes. A long 5 hour race is kind of a moderate HIIT workout for a long time.
I think it really just comes down to intensity multiplied by duration. HIIT burns more calories per unit of time, but it's not possible to get anywhere close to the volume that you can do at a lower intensity. I do rowing to stay in shape. If I do a 2k flat out, I'm toast. If I do a low intensity session I can do a half marathon no problem. The other thing I think people overlook is recovery. If you do high intensity training, you really can't do it every day. You need to take rest days to recover. With low intensity, you don't need very many rest days. Those lower intensity workouts basically count as active recovery. I can do a half marathon every day for a month without really straining myself that much. November was the last time I did that, putting in over 600k in 1 month. There's no way I could do a flat out 2k every day. I'd end up hurting myself. So because of the volume you can do, your calorie burn for long, low intensity workouts is WAY higher than HIIT workouts.
I tried HIIT, I didn't like it. I was drained too often. Too sore too often. I was finding myself hurting more too/joints and injuries. So I went back to normal cardio. As I get older, I find myself hurting myself easier and easier. I can't go all out that often.
For heart health HIIT plays an important role as you get older. Your heart benefits from being able to adapt to a rapid change in heart rate. Doing steady state cardio doesnt do this as your heart rate increases to a certain rate then stays in that range. Weight loss happens in the kitchen and trying to stay away from soft drinks and lager. Stay away from lifting weights too often, your shoulders will thank you.
I think you're missing a key point wrt HIIT. HITT sessions are generally 50% or more rest, so a 20 min HITT session is really 10 minutes of work. For that reason, a HITT session rarely burns as many calories as a continuous tempo workout of the same duration. I recently did a HITT sprint workout - 100x 30s (bike) sprints; with warm up and cool down, it was a couple of hours. The energy expenditure was less than I spend on a 2 hour bike ride at Z3. Secondly, HITT and continuous exercise work different energy systems, so there is fitness benefit to doing both. That's why most elite athletes do only 20% of effort at high intensity but 80% of their training at low to moderate levels. Just sayin'
I often do HIIT because my heart and lungs have to work harder. With normal running there is no way my lungs burn this way ot my legs wobble. Furthermore for many sports a steady pace is not that great. But i do not train to Lose weight but to push cardio.
I don’t think HIIT is superior, but i do use it as 1 of my tools-for me I do it on a spin bike (can’t wait to get on the wahoo band wagon!🤣). As a beginner runner (only 6 months in after a 12 year break due to ill health), I think incorporating some in my training is helping my fitness along-it maybe psychological tho-if nothing else, it’s re teaching me I will be just fine when the engine is red lined-it’s actually a good & satisfying thing in fact..🤣although in theory, it will probably only help my 5k time rather than my eventual plans of an ultramarathon. Interestingly, the physio that got me started on this running journey 6 months ago (I’d say she is a great runner-she crushed a challenging hilly road 1/2 marathon in 1:20:something recently) said she uses HIIT sessions & suggested I do HIIT on a bike as it would help running, & is also a great thing to do if you can’t run due to injury/coming back from injury (but can do something like bike riding with it being less load bearing). Her actual words were “they are good bang for your buck” (I would imagine so especially if you were time poor). Essentially, a thing to do/you can do, but not THE thing to do. A long time ago when I did a lot of triathlons in my early 20’s I would seek out the biggest hills I could find in my area on the bike & ride up & down until I couldn’t anymore-HIIT/interval training before it was HIIT/interval training…the method to my madness (yes, bonkers, insane in fact🤣) was that if I could bomb up & down hills with some semblance of ease, the flats would be even easier, & that proved to be the case…I wasn’t thinking of anything else other than that at the time, like calorie burn or fast fitness…but as you said, if you want to train something, you do it-for endurance, you just can’t really substitute (sometimes boring) steady long runs/rides-& being consistent with them
Love this video. Great work and keep them coming! Always happy when I see you upload a new vid. Have a question though. What is your average cadence on a steady state run? I'm a tall guy as well, but my cadence is on the low side.
There’s a reason top bodybuilders do hours of steady state cardio. HIIT takes way to much of your body’s total exercise capacity for them to do it and their workouts.
Excellent nice one, looking forward to that. After watching your TET video, some of that is on my bucket list, along with some Roadbook Rally events in UK. Keep the vids coming, very enjoyable and motivating to watch your Ironman preparation.
Great videos, sometime ago on one of your videos you used a a tens machine, would you recommend it and what one is it? Keep up the good work, ps my wife thinks I have man crush😳
Heart and Lung health is what I am striving for towards my next half marathon and beyond. Great North Run didn’t go according to plan but i finished and learnt stacks. But as you I’m in my 50’s so my question is….. with limited funds what piece of recovery equipment would you buy first? I have a foam roller which is great but want something to take me to the next level?
Great video! Love the content! Was the video you seen of someone doing a fitness test by any chance "MattDoesFitness"? 😆 I was thinking the exact same when I watched it...
@@MarkLewisfitness Makes me cringe seeing them attempt to do any form of cardio 🤦♂️😆 Then again like you said its their job to get paid to "look good" so heart health and fitness isn't on their list of priorities.
If you weight 100kg you are burning 100kcal/km, way more than 800 calories per hour even at 5:39/km pace. Garmin is complete shit at reporting actual energy expenditure.
Hi Mark, thank you for the great videos. I enjoy the fact that they’re presented for our enjoyment & benefit, that’s it, end story. Nothing worse than someone trying to force their ´theory of the day ´ on you. When you have a minute, would you consider giving viewers a glimpse into your strength training routines: for example: take us through chest & shoulder workout, reps, sets, number of days per week you spend on it.Thanks. Cheers from Canada.
You are alone in having 5 hours available to do cardio. That’s not realistic for lost folk so HIIT it is for me. That’s what they mean by it’s more effective. But you’re right it’s gotten a lot of attention and as the internet does to things it makes them seem like holy grail vibe 😅😂
Not sure - I do know that I burn around 650/700 per hour pushing hard on the bike dash 800/850 per hour pushing hard on a run. A complete full on cardio effort runs to 1000 per hour - something like a row machine to do that
@@MarkLewisfitness thanks for your response. So over 6 hours that's 3000+ then. I was just asking so I know roughly how much I need to fuel what I'm doing. I average about 50-60 per day. AHH the indoor rower. I love to hate that machine!! My best 2km is 6:09. I ran my first 10k race a month ago and got 43:09. Was happy. Never done a 5k parkrun though. Looking forward to trying one soon. In the triathlon what is your favourite part? Swim, bike or run?
less than 4 minutes in and you're saying, 'I used to go running at 5am because I was fat and ashamed, that worked perfectly' your making me want to run, which I hate and it has me thinking how the fuck is Joe Wicks a gazillionaire and this video has less than 600 views! damn it! Here is my second comment on your content and a subscription! Keep on smashing you 5.13 minute miler you... jibe! BTW... no idea how your content found my feed and I have very few subscriptions but if it helps here are the one I closely associate your content with, maybe they will help you understand your customer base and help inspire us further: chris Pritchard cycling news nick symmonds GCN/GTN (obvs) Dylan Johnson BRWM/Ed lavrack/francis cade Cam Nicholls/Vegan cyclist harry palmer/Cam Jeffers Juji & tom/eddy hall/shawstrength Shane miller/DC rainmaker Im cycling focussed btw, I gave up running and tri years ago although I still watch a few bits to torture myself! Wonder if that helps a 'tuber'? hope so, if I could randomly give you a few off topic British oddities to watch too I'd point you at Mike Boyd, GeoGuessr and Chris MD (the latter being a football channel and I really dislike football! but he somehow engages me and a few million others!) Good luck Mark... I'd like to see you bench mark your 'goal' distances now before you get too good/average at this shit! I kinda want to see you fail! sorry, but we probably all do... even if it is so we can see you succeed later! proud to be in at 4k subscribers... in the words of a guy doing IM next to me just before we ran into the swim... 'don't be shit'
Powerlifting club back in high school, we used to call our HIIT sessions sweet 16s, Because it was four exercises for four minutes of work each, and with the rest periods it came out to about 20 minutes. They were agonizing, and certainly not something you could do every day without getting injured. Watching two or three episodes of your favorite TV show on an exercise bike maintaining 150bpm is easy, can be done every day, and burns way more calories. HIIT is for strength and conditioning. Cardio is for endurance, health, and weight loss. That’s how I see it.
People are missing the more important benefit of HIIT which is improving VO2max, aerobic, and anaerobic threshold. When these numbers improve, you burn more fat for fuel at any given level of activity compared to a less fit person. That means that fasting and dieting are much easier compared to a less fit person on the same regimen because you’re not hitting a wall and getting cravings all the time because you’re not overly reliant on blood sugar for your energy.
When I was a competitive biathlete sometimes at the beginning of my off-season I would forget to eat for long stretches of the day because I just didn’t get hungry.
So people who don’t have a lot of time to train, focus on doing HIIT intervals that improve your aerobic fitness markers like VO2max and after you’ve made significant improvements in performance like the speed and distance and incline or resistance of the cardio you’re doing, then try doing a fat loss phase and you’ll notice it’s a lot easier than when you weren’t aerobically fit.
TL;DR - it’s a lot f’ing easier to fast and diet when you’re aerobically fit compared to unfit and HIIT is a very time efficient way to improve your aerobic fitness if you don’t have time for hours and hours of cardio.
"I want people to be fucking amazed if I have a heart attack" loving your work! Keep it up
Spot on Mark. I love cardio, it gives me a buzz, builds my endurance level and I always feel energised when I do it regularly. Its just plain daft not to do it and focus solely on weights!
Good video - I think sometimes the "HIIT is superior" implication is based on very specific scenarios. Eg. If someone as part of their routine has time for 2/3 20 or 30 minute cardio sessions in the week (more common than you'd think, particularly anyone in the early stages) - they will most likely get more out of making those HIIT sessions rather than 20 to 30 minutes of steady state unless they are de-conditioned to the point where 30 minutes of steady state is a challenge (nothing wrong with that we all start somewhere!). The other example is in terms of potential crossover benefits. There are many sports for example where you can make HIIT much more closely mirror the demands of that sport and you can work on your conditioning as the prime focus, without the performance and skill element to take away from that focus. Your example is clear though - if you have the time and ability - long steady state is absolutely king for calorie burn, weight loss and cardiovascular health. I always think about exercise like a toolbox - just like you wouldn't use a hammer on a screw - you pick the right exercise for what you're trying to achieve.
You nailed this. I love to do HITT workouts. I am short on time for most of my workouts, so pushing myself to the limit in that short amount of time is really important. But any chance I get I do the longer form workouts because your body adapts to what you put it through. HITT is not the same as long endurance. One thing though. I believe very strongly that you should never work out to hit a calorie goal. If you want to lose weight. Do that at home, do that in your kitchen. Yes working out and cardio will HELP you lose weight but it will never substitute fighting your cravings and eating better.
Mark... I've really enjoyed your videos and your approach to fitness/life... One thing you mentioned in this video is the "spiritual" benefits of your exercise. Maybe one day you could do a video about how you felt mentally/emotionally before your weight loss and exercise journey and how you feel today. Perhaps nothing has changed, but if it has, I would be interested in seeing what benefits or difficulties have occurred mentally since your transformation.
Just watched this, 2 years behind but that hasn't changed the message and I totally agree. I have noticed a lot of chatter about how you should walk to get shredded now. All this stuff seems to go in cycles, the farther back you can look, the farther forward you are likely to see. I heard Mr Motivator is in talks for a scheduling slot before Loose Women.
I like HIIT because it involves explosive exercise. And it involves static cardio, which is easier on my knees than road running, and in any case I don't have (or enjoy spending) a lot of time to do just steady cardio. Above all, I like to mix it up : with HIIT you can mix up the exercises in each cycle, working both upper and lower body, and core strength. I also get a dopamine rush from HIIT (which I expect you might get anyway from steady state cardio). And while I push myself, I don't overdo it on a HIIT session, meaning I can recover in 24 hours and go back to it daily if I want to (for that dopamine rush; it gives me a list for the rest of the day). I combine regular HIIT and body weight resistant training (calisthenics), and I get very good results in my 50s (including shifting stubborn belly fat).
I agree and disagree. It all depends on the individual and their workout process. You can’t beat steady state cardio for building endurance. However, I don’t do 20 min HIIT… I do 60 min HIIT with free weights and treadmill at least 3-5x a week. Each HIIT session I average a total 5k of running - which has helped me with my longer cardio sessions - and my strength continues to go up as well. I burn between 700-950 calories per HIIT. I’ve lost 30 pounds in last 9 months. Looking forward to my first half marathon in Oct and my first Hyrox this year too. Thanks Mark. Love your channel and find it motivating and fun.
Agree completely
1) You should never train more than 3 HIIT sessions per week; it's during the recovery that you get better. Depending on the exact interval for your event, it is a good way to push your lactate threshold (which won't happen much with just cardio). Tough Intervals ideally require 72 hours of recovery, limiting the amount of HIIT per week.
2) 50-80% of your exercise should be at a lower exertion. This lower level of exertion provides a lot of other benefits, not seen in HIIT.
There is no replacement for endurance. I have been adding in longer and longer rides and seen big changes in perceived exhaustion. So much so I ended up double calibrating the turbo.
People are always looking for a faster way for everything. We need to mix things up yes, but also take it easy. That said, I loved my 3 hr 1700m 60 km zwift ride last week. Cheers.
Hi Mark
Great videos would it be possible to do a video on your food ie: what you eat through the day and what sort of foods are good?
Thanks Mark 👍
I agree totally with you. I`m amazed at some of the some of the so called fitness channels on here. Some state, with a straight face that gym work burns more calories than long distance running. Like... look at the build of marathon runners and bodybuilders and judge for yourself. There is also one aspect that is seldom considered or even mentioned. When you take an exercise programme the main thing you are training is your mind, not your body. Even if HITT gets you as fit as LSD (which i don`t believe) you are not training your phyce to long time discomfort. In an emergency (and aged 65 i can tell you that during the course of your life one or two will crop up) you are far better prepared by doing LSD or getting on a bike for an hour or so.
This was really eye opening for me. I'm fit, but don't particularly look it. Now I understand why I beat tons of men who are slimmer, and more muscular than I am. But they can't run like me and can't cycle like me. I can do pretty much any endurance spirt for hours and be fine.
CARDIO with strength training is king . . . backpacking you get 12 hrs of cardio a day and can lose 18 pounds in 16 days. That's a marathon a day for 16 days. I've also backpacked 500 miles in 35 days with 18 miles of elevation gain/loss and lost 25 pounds. Never yet hit a BMI lower than 23.
Backpacking is MIIT Medium Intensity Interval Training by going up and down hills all day long. Your burning 4,500+ calories a day with 25 pounds on your back. Some do MUCH more than that if you are already fit enough to do it. I'm hiking 6 hr ever other day and sometimes 10 miles in between. (70 miles a week) I'm also 210 pounds nut dropping a couple of pounds every week while I recover from a knee issue.
Anyway . . . I really like the way you present your ideas and common sense approach. Lost track of how many times I laughed watching this
I agree. Each form of exercise has its place for a specific purpose. I’ve done hitt for 3 years but I’m bored of it. It burns calories and allows the heart to go up and down depending on effort. Running my heart will go up and stay if jogging but you can’t maintain max hr. Weights I find is reasonable for heart health but far better for fat loss because the heart stays in the lower zones.
Health of bones and muscle etc all come into play and recovery also.
You cant do hypertrophy type training with hitt. I tended to get exhausted before reaching that.
I’ve suddenly reached a place where I don’t feel anything in particularly is making me happy or getting me anywhere so I’ve stopped.
I’m 48, can’t seem to put on muscle, i can’t seem to lose the fat around the Middle I wanted when I first started. I used to just enjoy being active no matter what i did but now I seem to not recover the way I did and I don’t really have any goals .. so a complete break is needed.
Thanks for another great video Mark.
I bought a used treadmill for $60
I put it in front of my computer, toss on my headphones, and 2 hours later I've burned 1200-1500 calories
And the only thing I'm doing is walking on an incline at a reasonable pace. I try to keep my heart rate in the 130-140 range
In a calorie deficit its hard to do high intensity work all the time, easy to do steady endurance. High intensity will also burn through more glycogen causing increase hunger and chance of eating back calories burnt
I’ve always done long cardio sessions, it’s my thing but adding one or two HIIT sessions a week really does boost your fitness in a different way
Great video. Love the HIT comparison.
Most informative and nicely articulated.
New subscriber here.. enjoying your content.. I'm a fan of low hr cardio sessions, be it walking, cycling/Zwift, running, trail jog-walking etc there's a difference between being a sugar burner and a fat burner when doing endurance.. aerobic respiration explains how your body can and does work when not going into anaerobic state.. great stuff.. looking forward to next videos
Great job again, mate. Well informed content and some brilliant comedy sprinkled in as well.
I’m going through your back catalogue Mark, not long having found your channel, so my apologies for the long delayed comments. I’m enjoying all of it, but today you’ve hurt my feelings. I know for sure, because of my startlingly good memory, that I impressed far more than 12 year olds at McDonalds with my 2.8i Capri.
Now trying to recall what offensive thing I said about Capris 😂
@@MarkLewisfitness don’t bother too much. I’m a Scot and I offend oh so easily, and my Capri was gorgeous.
@@russellwhyte806 I’ll bet. You should have taken it to a McDonalds car park 😂💪
@@MarkLewisfitness 😁👍
I had Capri sun..
Really enjoying your videos.
Seriously at what point do you even consider a 2 hour recovery run?! If I run for 2 hours it would take me 2 days for my legs to recover from it!
ha! I appreciate it sounds a long time but it is done really gently😁
Great info. Thanks for being so layman Vox cardio calories FTP cadence HIT cardio ...... totally baffling me BTW love the Capri I had one back in the 80’s happy memories
I use SIT, or sprint interval training after work, as I burn 5000 calories during my work day alone. But for “professional” TH-camrs I’d recommend LISS, or low intensity steady state training, just to get them to burn any active calories at all.
Commenting during the video so maybe you cover it later. I think HIIT really shines in conditioning your HR to recover from max HR efforts quickly both in terms of HR dropping quickly and the ability to perform those excursions over a longer duration. Think enduro racing on dirt bikes. A long 5 hour race is kind of a moderate HIIT workout for a long time.
I think it really just comes down to intensity multiplied by duration. HIIT burns more calories per unit of time, but it's not possible to get anywhere close to the volume that you can do at a lower intensity. I do rowing to stay in shape. If I do a 2k flat out, I'm toast. If I do a low intensity session I can do a half marathon no problem. The other thing I think people overlook is recovery. If you do high intensity training, you really can't do it every day. You need to take rest days to recover. With low intensity, you don't need very many rest days. Those lower intensity workouts basically count as active recovery. I can do a half marathon every day for a month without really straining myself that much. November was the last time I did that, putting in over 600k in 1 month. There's no way I could do a flat out 2k every day. I'd end up hurting myself. So because of the volume you can do, your calorie burn for long, low intensity workouts is WAY higher than HIIT workouts.
I tried HIIT, I didn't like it. I was drained too often. Too sore too often. I was finding myself hurting more too/joints and injuries.
So I went back to normal cardio. As I get older, I find myself hurting myself easier and easier. I can't go all out that often.
For heart health HIIT plays an important role as you get older. Your heart benefits from being able to adapt to a rapid change in heart rate. Doing steady state cardio doesnt do this as your heart rate increases to a certain rate then stays in that range. Weight loss happens in the kitchen and trying to stay away from soft drinks and lager. Stay away from lifting weights too often, your shoulders will thank you.
Agree..
Agree.
Glad to know I’m not the only 6'3" guy that runs a ton and likes protein shakes too.
I think you're missing a key point wrt HIIT. HITT sessions are generally 50% or more rest, so a 20 min HITT session is really 10 minutes of work. For that reason, a HITT session rarely burns as many calories as a continuous tempo workout of the same duration. I recently did a HITT sprint workout - 100x 30s (bike) sprints; with warm up and cool down, it was a couple of hours. The energy expenditure was less than I spend on a 2 hour bike ride at Z3. Secondly, HITT and continuous exercise work different energy systems, so there is fitness benefit to doing both. That's why most elite athletes do only 20% of effort at high intensity but 80% of their training at low to moderate levels. Just sayin'
I often do HIIT because my heart and lungs have to work harder. With normal running there is no way my lungs burn this way ot my legs wobble. Furthermore for many sports a steady pace is not that great. But i do not train to Lose weight but to push cardio.
I don’t think HIIT is superior, but i do use it as 1 of my tools-for me I do it on a spin bike (can’t wait to get on the wahoo band wagon!🤣). As a beginner runner (only 6 months in after a 12 year break due to ill health), I think incorporating some in my training is helping my fitness along-it maybe psychological tho-if nothing else, it’s re teaching me I will be just fine when the engine is red lined-it’s actually a good & satisfying thing in fact..🤣although in theory, it will probably only help my 5k time rather than my eventual plans of an ultramarathon. Interestingly, the physio that got me started on this running journey 6 months ago (I’d say she is a great runner-she crushed a challenging hilly road 1/2 marathon in 1:20:something recently) said she uses HIIT sessions & suggested I do HIIT on a bike as it would help running, & is also a great thing to do if you can’t run due to injury/coming back from injury (but can do something like bike riding with it being less load bearing). Her actual words were “they are good bang for your buck” (I would imagine so especially if you were time poor). Essentially, a thing to do/you can do, but not THE thing to do. A long time ago when I did a lot of triathlons in my early 20’s I would seek out the biggest hills I could find in my area on the bike & ride up & down until I couldn’t anymore-HIIT/interval training before it was HIIT/interval training…the method to my madness (yes, bonkers, insane in fact🤣) was that if I could bomb up & down hills with some semblance of ease, the flats would be even easier, & that proved to be the case…I wasn’t thinking of anything else other than that at the time, like calorie burn or fast fitness…but as you said, if you want to train something, you do it-for endurance, you just can’t really substitute (sometimes boring) steady long runs/rides-& being consistent with them
I love Bon Jovi. Felt the urge to type that hear after the reference in the video.
In my mid 50s. Started taking my health seriously again when I turned 50 as I was starting to notice the weight was creeping up again.
Love this video. Great work and keep them coming! Always happy when I see you upload a new vid. Have a question though. What is your average cadence on a steady state run? I'm a tall guy as well, but my cadence is on the low side.
There’s a reason top bodybuilders do hours of steady state cardio. HIIT takes way to much of your body’s total exercise capacity for them to do it and their workouts.
Great video, love the content
Awesome videos Mark!
I hate HIIT workouts. A 20 minute slow jog is such good therapy for me.
Bloke was actually letting off steam at 10:31 after a 1 hour ride, that's some exothermic sh** 👍
Enjoyed that comparison. You’re a beast Mark, fair play to you. Hope you still have the 701 and CRF?
Excellent nice one, looking forward to that. After watching your TET video, some of that is on my bucket list, along with some Roadbook Rally events in UK. Keep the vids coming, very enjoyable and motivating to watch your Ironman preparation.
Great videos, sometime ago on one of your videos you used a a tens machine, would you recommend it and what one is it? Keep up the good work, ps my wife thinks I have man crush😳
Heart and Lung health is what I am striving for towards my next half marathon and beyond. Great North Run didn’t go according to plan but i finished and learnt stacks. But as you I’m in my 50’s so my question is….. with limited funds what piece of recovery equipment would you buy first? I have a foam roller which is great but want something to take me to the next level?
Massage guns have come down in price a lot and even a cheap one is pretty good. That would be my budget recommendation.
Great video! Love the content! Was the video you seen of someone doing a fitness test by any chance "MattDoesFitness"? 😆 I was thinking the exact same when I watched it...
@@MarkLewisfitness Makes me cringe seeing them attempt to do any form of cardio 🤦♂️😆 Then again like you said its their job to get paid to "look good" so heart health and fitness isn't on their list of priorities.
If you weight 100kg you are burning 100kcal/km, way more than 800 calories per hour even at 5:39/km pace. Garmin is complete shit at reporting actual energy expenditure.
Hi Mark, thank you for the great videos. I enjoy the fact that they’re presented for our enjoyment & benefit, that’s it, end story. Nothing worse than someone trying to force their ´theory of the day ´ on you. When you have a minute, would you consider giving viewers a glimpse into your strength training routines: for example: take us through chest & shoulder workout, reps, sets, number of days per week you spend on it.Thanks. Cheers from Canada.
question: what do you do for a living?
You are alone in having 5 hours available to do cardio. That’s not realistic for lost folk so HIIT it is for me. That’s what they mean by it’s more effective. But you’re right it’s gotten a lot of attention and as the internet does to things it makes them seem like holy grail vibe 😅😂
You look great in your gear
Hi Mark, love your channel. Just a question, how many calories roughly would you burn if you're cycling 100 miles and are about 210 lb? Thanks, Lee
Not sure - I do know that I burn around 650/700 per hour pushing hard on the bike dash 800/850 per hour pushing hard on a run. A complete full on cardio effort runs to 1000 per hour - something like a row machine to do that
@@MarkLewisfitness thanks for your response. So over 6 hours that's 3000+ then. I was just asking so I know roughly how much I need to fuel what I'm doing. I average about 50-60 per day. AHH the indoor rower. I love to hate that machine!! My best 2km is 6:09. I ran my first 10k race a month ago and got 43:09. Was happy. Never done a 5k parkrun though. Looking forward to trying one soon. In the triathlon what is your favourite part? Swim, bike or run?
I love doing cardio
Word.
Great videos 💪
Wow! cool.
Haha actually funny u had coach cap and music
May I ask what is the purpose of the 🐮 in the background ?
@@MarkLewisfitness Excellent, I shall continue easter egg hunting in your videos to come
10:32 wo'oh bo'ols
less than 4 minutes in and you're saying, 'I used to go running at 5am because I was fat and ashamed, that worked perfectly' your making me want to run, which I hate and it has me thinking how the fuck is Joe Wicks a gazillionaire and this video has less than 600 views! damn it!
Here is my second comment on your content and a subscription!
Keep on smashing you 5.13 minute miler you... jibe!
BTW... no idea how your content found my feed and I have very few subscriptions but if it helps here are the one I closely associate your content with, maybe they will help you understand your customer base and help inspire us further:
chris Pritchard cycling news
nick symmonds
GCN/GTN (obvs)
Dylan Johnson
BRWM/Ed lavrack/francis cade
Cam Nicholls/Vegan cyclist
harry palmer/Cam Jeffers
Juji & tom/eddy hall/shawstrength
Shane miller/DC rainmaker
Im cycling focussed btw, I gave up running and tri years ago although I still watch a few bits to torture myself!
Wonder if that helps a 'tuber'? hope so, if I could randomly give you a few off topic British oddities to watch too I'd point you at Mike Boyd, GeoGuessr and Chris MD (the latter being a football channel and I really dislike football! but he somehow engages me and a few million others!)
Good luck Mark... I'd like to see you bench mark your 'goal' distances now before you get too good/average at this shit! I kinda want to see you fail! sorry, but we probably all do... even if it is so we can see you succeed later!
proud to be in at 4k subscribers... in the words of a guy doing IM next to me just before we ran into the swim... 'don't be shit'
*GeoWizard.... knacker I am. bloke walks across a country in a straight line, least I can do is get the name right
You're the man I want to be (said whilst eating cake).