If you are visiting this page, you may have been directed here from one of our other sites. We have a firm and continuing commitment to the privacy of personal information provided by those visiting and interacting with any website controlled by High Intensity Business and have created this policy to apply across our various websites and apps.
We hold the privacy of your personal information in the highest regard and this privacy notice provides you with details of how we collect and process your personal data through your use of our sites to enable you to make informed decisions about your personal information.
By providing us with your data, you warrant to us that you are over 13 years of age
When we talk about ‘us’ ‘we’ or ‘our’, we mean High Intensity Business or Corporate Warrior Ltd, 11 Ingleby Road, Ilford, Essex, UK, IG1 4RX and we are the operator of the website from which you accessed this privacy policy and any other websites or apps controlled by High Intensity Business (collectively ‘website’). We are the data controller and we are responsible for your personal data.
When we talk about ‘you’, we mean you as a participant or user of this website or services of this website.
‘Personal information’ is information that directly identifies you, such as your name and email address, or data that could be used, on its own or in combination with other data, to identify you.
It is very important that the information we hold about you is accurate and up to date. Please let us know if at any time your personal information changes by issuing a ticket at support [email protected]
1. Staying Anonymous
You can browse our online services anonymously. However, if you request information, sign up for our communications or podcast or purchase any of our products or services, you will need to identify yourself and at that point we will collect your personal information. If you do not give personal information to us, it will affect our ability to provide you with requested information or to deliver our products or services.
2. Collecting personal information
At all times we aim to only collect the minimum information we need for the services we are providing and to only use the information for the purpose it has been provided. For example, if you sign up to our newsletter, we will collect and use your email address to send our newsletter. As you would expect, the more involved you are with us, the more information about you we will collect.
There are some unusual terms in new legislation that affect how we tell you about the way we manage your personal information. One is letting you know the ‘lawful ground’ for what we do. This just means we are letting you know that there is a provision in the legislation that says it is alright for us to collect or use your information for a purpose that is considered a ‘legitimate interest’ of our business.
The main way we collect information about you is when you give it to us and this can happen in a variety of ways. We may process the following categories of personal information about you:
- Communication data: which includes any communication that you send to us. This might be when you join our mailing list or when you contact us through the contact form on our website, through email, text, social media messaging, social media posting or any other communication that you send us. Communication data may also include geographical data if you enable this within our app so that we can send you communications relevant to your geographical location. We process this data for the purposes of communicating with you, for record keeping and for the establishment, pursuance or defence of legal claims. Our lawful ground for this processing is our legitimate interest in replying to communications sent to us, keeping appropriate records and to establish, pursue or defend legal claims.
- Customer Data: which includes data you give to us when you purchase goods and/or services from us including any of our business training programs or events. This will include basic information about you and the information we require for billing purposes such as your name, title, billing address, delivery address email address, phone number, contact details, purchase details and your card details (last digits only). We use third party services for processing payments such as PayPal, EWay and Stripe and we do not receive or store your full card payment information. We process this data to supply the goods and/or services you have expressed an interest in or purchased and to keep records of such transactions. Our lawful ground for this processing is the performance of a contract between you and us and/or taking steps at your request to enter into that contract and our legitimate business interest of keeping records for accounting purposes.
- User Data: which includes data about how you use our website and any online services together with any data that you post for publication on our website or through other online services. We process this data to operate our website and ensure relevant content is provided to you, to ensure the security of our website, to maintain back-ups of our website and/or databases and to enable publication and administration of our website, other online services and business. Our lawful ground for this processing is our legitimate interest in properly administering our website and our business.
- Technical Data: which includes data about your use of our website and online services such as your IP address, your login data, details about your browser, length of visit to pages on our website, page views and navigation paths, details about the number of times you use our website, time zone settings and other technology on the devices you use to access our website. The source of this data is from our analytics tracking system. We process this data to analyse your use of our website and other online services, to administer and protect our business and website, to deliver relevant website content and advertisements to you and to understand the effectiveness of our advertising. Our lawful ground for this processing is our legitimate interest in properly administering our website and our business and to grow our business and to decide our marketing strategy.
- Marketing Data: which includes data about your preferences in receiving marketing from us and our third parties and your communication preferences. We process this data to enable you to partake in our online services, to deliver relevant website content and advertisements to you and measure or understand the effectiveness of this advertising. We may use surveys or contests to request information and you are not required to enter or use these services. Our lawful ground for this processing is our legitimate interest in studying how customers use our products/services, developing our products, growing our business and to decide our marketing strategy.
- We may use Customer Data, User Data, Technical Data and Marketing Data to deliver relevant website content and advertisements to you (including Facebook adverts, YouTube advertising or other display advertisements) and to measure or understand the effectiveness of the advertising we serve you. We may use pixels for retargeting to do this. Our lawful ground for this processing is legitimate interest in growing our business. We may also use such data to send other marketing communications to you. Our lawful ground for this processing is either consent or legitimate interests (namely to grow our business).
3. Collecting information from third parties
As discussed above, we collect personal information about you when you give it to us and when it is collected by our website however we may also collect personal information that is given to us or available to us by a third party (for example, information that is on a publicly maintained record or that you have made available on a public platform).
We may automatically collect certain data from you as you use our website by using cookies and similar technologies.
We may receive data from third parties such as analytics providers like Google, advertising networks such as Facebook, information providers such as Google, providers of technical, payment and delivery services, such as data brokers or aggregators. These third parties may be within the EU or outside of the EU.
This information forms part of the personal information described in this policy. We will not intentionally collect personal information that is unintentionally disclosed.
4. Collecting sensitive information
We do not intend to collect sensitive information about you and request you never disclose information about your health, racial or ethnic origin, political opinions, religious beliefs or sexual orientation on our website or any blog or social media account associated with our website or business. If you include your photograph in our online forum please be aware that other forum users may make assumptions about your racial or ethnic background.
5. Children’s privacy
Our services are not designed to be used by minors under the age of 13 and we do not intend to collect information about such minors. We will make reasonable endeavours to delete any details of users under the age of 13 years where a parent or guardian has notified us that any such details have been obtained. By providing us with your data, you warrant to us you are over the age of 13. If you are over 13 but under 18 you may be able to use our services however only with permission and guidance from your parents or guardian and we request that their personal information be used not yours.
6. Testimonials
If you provide us with a testimonial, you give us your consent for the use of your name, likeness and the date of service delivery to be displayed on our website or in our other marketing material, together with the content of the testimonial that you provide. We may edit your testimonial but will only do so where possible without changing the meaning of what you have said. We may store and/or use your testimonial for a period of up to 7 years from the date it is given. We process this information based on your consent which you may withdraw.
7. Marketing Communications
Our lawful ground of processing your personal data to send you marketing communications is either your consent or our legitimate interests (namely to grow our business). Sometimes we may recommend sharing your information with a third party for their marketing purposes. Before we share your personal data with any third party for their own marketing purposes we will get your express consent.
You can ask us or third parties to stop sending you marketing messages at any time by following the opt-out links on any marketing message sent to you or by emailing us.
If you opt out of receiving marketing communications, this opt-out does not apply to personal data provided for other transactions such as purchases.
8. Social Networking Services and links to other websites
You can connect with us via our social media pages on Facebook, Instagram, YouTube, Twitter and LinkedIn.
We may provide links to other websites or use social networking services to communicate with the public about our work. When you communicate with us using these services we may collect your personal information. The social networking service will also handle your personal information for its own purposes and have their own privacy policies. You should become familiar with the privacy policies of any service you use.
9. How we use Cookies and other identifiers
We use a range of tools provided by third parties including our website host, third party service providers and search engine browsers to collect or view access and traffic information for statistical, reporting and maintenance purposes. Third party providers have their own privacy policies. We also may also use tracking pixels, cookies and session tools to improve your experience when accessing our online services.
The data collected by cookies does not usually identify you but may be combined with other information to identify you. If we identify you using information from cookies, we may use that information to track how you use our online services and send you information more specific to your needs, or to invite you to purchase our services.
The kind of information that can be collected includes:
- device specific information such as mobile network information
- server logs including your IP address, the times you use our services and system activity
- location information including IP address, GPS, and Wi-Fi access points
- local storage availability
We use the information to help to track your use of our online services to improve your user experience and the quality of our services.
10. Use and disclosure of personal information
In summary, as a legitimate business interest, the personal information we collect about you is used:
- to verify your identity
- to enable you to use our services
- to process orders, registrations and enquiries
- to provide you with information about events, products and services that may interest you
- to provide you with personalised service or special opportunities
- to allow you to participate in interactive features of our online services
- to run competitions, prize draws, and promotions (if any)
- to facilitate our internal business operations
- to improve our products or services and in planning new products or services
- to conducting market research surveys
- to monitor compliance with our Terms and Conditions.
With your consent or at your request we may:
- share your contact information with third party organisations who offer products or services that may be of interest to you (if you agree to receive such information)
We never sell, lend or lease your identifiable personal information.
We may also disclose your information to:
- Other companies in our group who provide services to us.
- Third party suppliers we engage to provide services which involve processing data on our behalf, for example IT and system administration services. In this case, we will require them to use that information only for the purpose of providing the services we have requested, and in compliance with the provisions of this privacy policy.
- Payment third parties if there is a dispute over a payment. For example if PayPal contacts us regarding a dispute over a payment, we will provide PayPal with user activity information such as IP address and activity linked to the IP address, billing details on our system etc to allow the payment dispute to be resolved.
- Professional advisers including accountants, lawyers, bankers, auditors and insurers.
- Government bodies that require us to report processing activities.
- Third parties where we are required to in accordance with the law and reserve the right to fully co-operate with any law enforcement authorities or court order requiring or requesting us to disclose the identity or other usage details of any user of our online services, or in accordance with a properly executed court order, or as otherwise required to do so by law.
11. Security and overseas recipients
We are committed to ensuring that your information is secure to industry standards however no system can be 100% secure and, provided we have acted in accordance with this policy, we are not responsible for loss you may suffer should your personal information be unlawfully accessed. Using the Internet to collect and process personal data necessarily involves the transmission of data on an international basis.
Not all countries have the same level of privacy protection as the country within which you reside. You acknowledge and agree to our processing of personal data across international borders in this way. We will do our best to ensure your data is protected to a similar standard as set out in this policy by using third party providers with similar privacy protections.
We will also take reasonable steps to protect all personal information within our direct control from misuse, interference, loss, unauthorised access, unlawful or accidental destruction, modification or disclosure. To prevent unauthorised access or disclosure we use respected hosting services, firewall and other electronic security procedures and managerial procedures to safeguard and secure the information we collect from you.
We have procedures in place to deal with any suspected personal data breach and will notify you and any applicable regulator of a breach if we are legally required to.
12. Opt-out/ unsubscribe
If we provide you with the opportunity to receive information about products or services from other carefully selected organisations (our business partners) about the products or services they offer, and you elect to do so, you can change your preferences at any time using the unsubscribe function within their emails.
Similarly, our marketing emails/newsletters will also have an unsubscribe option if you would like to opt-out. You can also update your subscription settings if you are a subscriber.
If you continue to receive communications you have unsubscribed from, please contact us by issuing a ticket at support [email protected] and we will remedy the problem.
13. Data retention
We will only retain your personal data for as long as necessary to fulfil the purposes we collected it for, including for the purposes of satisfying any legal, accounting, or reporting requirements.
When deciding what the correct time is to keep the data for we look at its amount, nature and sensitivity, potential risk of harm from unauthorised use or disclosure, the processing purposes, if these can be achieved by other means and legal requirements.
For tax purposes the law requires us to keep basic information about our customers (including Contact, Identity, Financial and Transaction Data) for five years after they stop being customers.
In some circumstances we may anonymise your personal data for research or statistical purposes in which case we may use this information indefinitely without further notice to you.
14. Third Party Links
This website may include links to third-party websites, plug-ins, applications and advertisements. Clicking on those links or enabling those connections may allow third parties to collect or share data about you. We do not control these third-party websites and are not responsible for their privacy statements or content. When you leave our website, we encourage you to read the privacy notice of every website you visit.
15. Updates
We regularly review and may update our privacy policy from time to time. The updated provisions will apply from the date they are posted on our website, so we recommend that you re-visit this privacy policy when you use our online services.
16. Accessing and correcting your personal information – Your legal rights
Under data protection laws you have rights in relation to your personal data that include the right to request access, correction, erasure, restriction, transfer, to object to processing, to portability of data and (where the lawful ground of processing is consent) to withdraw consent (note: some of these rights only attach to individuals located within the EU).
You can see more about these rights at: https://ico.org.uk/for-organisations/guide-to-the-general-data-protection-regulation-gdpr/individual-rights/
If you wish to exercise any of the rights set out above, please contact us by issuing a ticket at support [email protected]
You will not have to pay a fee to access your personal data (or to exercise any of the other rights). However, we may charge a reasonable fee if your request is clearly unfounded, repetitive or excessive or refuse to comply with your request in these circumstances.
We may need to request specific information from you to help us confirm your identity and ensure your right to access your personal data (or to exercise any of your other rights). This is a security measure to ensure that personal data is not disclosed to any person who has no right to receive it. We may also contact you to ask you for further information in relation to your request to speed up our response. For record keeping purposes, we will record and store all information exchanged during an exercise of your rights under this clause. These records will be stored securely and separate from our main active business systems.
We try to respond to all legitimate requests within one month. Occasionally it may take us longer than a month if your request is particularly complex or you have made a number of requests. In this case, we will notify you.
If you request to have your information erased (also known as the right to be forgotten), we will, if appropriate, delete your personal information from our active business operating system. Your personal information will however continue to be stored within our backup(s) as we are unable to delete specific items from our backup. It will be deleted at the next scheduled backup deletion. We will keep a log of your request to be forgotten so that, should our backup be used to restore our operating system while your personal information is still stored, your personal information will again be removed from our active system upon restoration.
If you are not happy with any aspect of how we collect and use your data, you have the right to complain to the Information Commissioner’s Office in your country. For instance, in the UK contact the Information Commissioner Office at www.ico.org.uk. We would be grateful if you would contact us first if you do have a complaint so that we can try to resolve it for you.
304 – Dr. James Fisher and Luke Carlson – How to Order Exercises in a High Intensity Training Workout (Exercise Programming Series 2 of 3)
262 – Dr Doug McGuff – How More Contractions may Increase Muscle Growth, Training with a Newborn, and MedX Medical Machines
Podcast Transcript: 145 – Luke Carlson – How To Generate More Revenue In Your High Intensity Training Business
I think Gary has set up for a perfect pitch and market here, more power to him.
The more HIT culture I consume online, the more I realise that I’m a massive outlier. Strong type B, process oriented, centrist yet self administering HIT enthusiast. I do wonder how much potential HIT has with true “normies” though, observing the general population doesn’t fill me with confidence.
As for “cardio” and HIIT, I find it useful to tell people that HIT is basically HIIT that provides positive muscle adaptations at the same time, my heart rate responds pretty much the same doing one set to failure of pretty much any resistance exercise as it does to a sprint etc. It’s a sprint that makes your biceps bigger, lol. That said an extra 6 mins a week doing intervals can’t hurt and is hardly taking up any extra time. If you do want to indulge in other modalities there’s also the benefits of extra myokine expression, BDNF release, skill acquisition and other neurological benefits.
I agree. I think Gary is very well aligned to take advantage of this market opportunity.
I’d have to agree with your position on HIT influence on the average Joe.
Love your HIT explanation. Stealing it!
HIT does a fine job at recruiting muscle fibers for a strength program. As regards cardiovascular conditioning, the human body requires a different stimulus. It is well known that resistance training can decrease cardiac compliance. There can be some debate here, but the preponderance of the evidence is compelling.
Mr. Knight’s opinion that a “hard” muscular contraction (~39:00 in the program) is all that is needed for cardiovascular conditioning is simply erroneous. Furthermore, Mr. Neal using an analogy of “pushing a car up a hill” is showing that neither of you understand cardiovascular adaptations to exercise…..especially as regards eccentric left ventricular hypertrophy. Furthermore, using Dr. McGuff as an authority on cardiovascular conditioning is showing extreme bias…as McGuff has always bashed aerobics, without any scientific evidence or empirical evidence of note, not to mention he has no practical experience or interest in cardiovascular exercise. Of note…..Mike Mentzer used aerobics….as do most athletes. Your bias is showing….perhaps it is you who can not see the ‘forrest for the trees.”
Marc
The human body is an integrated unit and you’re acting as though and speaking as though the ” cardiovascular system ” is a separate entity onto itself which it isn’t . I don’t think that Mr McGuff or anyone else is bashing aerobics necessarily but aerobics a term which was coined by Kenneth Cooper a US Airforce cardiologist over 50 years ago and has been front and center stage in the field of exercise ever since . Using flawed arguments such as most athletes do this or that is not a valid argument as it doesn’t indicate the truth of a thing . Truth is not determined through consensus !
In particular, does something that I wrote vex you?
Dr. McGuff has stated that “cardio does not exist.” His words….not mine.
https://www.youtube.com/watch?v=_abCD_17lCk
I consider such remarks as bashing cardiovascular conditioning. Otherwise, none of what you wrote resembles anything in my post.
BTW, using a myriad of athletic examples is empirical data…..NOT flawed logic. If cardio does not exist, why do so many insist on using it?
Frankly, you remarks trigger suspicions of a “hatchet man” sent to debate.
I would be willing to debate on specific topics with facts and logic .
Stimulation of the cardiovascular system is due to demands placed at the cellular level. To say that cardio doesn’t exist is untrue, if you define cardio as a response of the cardiovascular system to the demands of the body. All types of training that use the circulatory system have the potential to cause stimulus to the cardiovascular system.
Marc
You can’t see the forest for the trees here . All the particular adaptations you’re speaking of are only arrived at one way , through the use of the muscles ! Pure and simple ! Aerobics / cardio has been the biggest sham in the field of exercise for the last 50 plus years , aerobic simply means with oxygen that’s it . The most aerobic thing that you can do is sleep . The vascular system is a highway for the blood to circulate throughout the body , it’s not an exercise modality . Cardio is just an invented and coined term that’s all it is and it’s been used as a buzzword in fitness for donkey’s years . And i agree with Dr McGuff that it doesn’t exist . You clearly just don’t understand what Doug is saying in the video you posted .
Believe what you want.
Simple? The Kreb cycle is certainly not simple. The circulatory system is certainly not simple also. The respiratory system is complex. Please stick to data, facts, or logic…..or this conversation is simply unproductive, and I have nothing to gain from further communication with you. I clearly don’t care what a fringe researcher or Doctor has to say……I want the truth.
Doug didn’t actually say in the video you posted that cardio doesn’t exist , but i think that Mr Steele may have said that in one of his presentations and of course he’s spot on with that .
Prove it! That goes for Mr. Steele. Make us believers!
I cannot prove a thing to you because no matter what i say to you you will not accept it . Did you actually watch the video that you posted ?
Facts and logic presented logically in a non-emotional manner might surprise !
He makes a good “straw man” argument. I never heard of these assumptions of the Kreb cycle like he mentions. How convenient!
The facts include the powerhouse of the cell as the mitochondria. Aerobic conditioning increases cellular mitochondria the best. This is because the majority of the mitochondria reside in the slow twitch muscle fibers (the reason they are called red and not white). The majority of the blood vessels reside there also. Fat deposits reside near these slow twitch muscle fibers. This is the way the body was designed to cope with endurance activity.
As far as the Kreb’s cycle goes, and especially energy production derived from the citric acid cycle, pyruvate is indeed involved. Please note that during anaerobic energy production, pyruvate can enter the mitochondria and produce ATP, but, it can stay in the cytoplasm and be converted to lactate, also used by muscle for energy, ie. pyruvate is part of a complex system of cellular energy respiration. Pyruvate does not “stack” up to drive the Citric Acid Cycle. A complex cascade of energy production is contained in cells, especially the mitochondria, with the aerobic respiration dominating energy production and energy efficiency. Note all energy systems (alactic, lactic, and aerobic) operate all the time, with the citric acid cycle dominating energy production. The SAID principle applies as enzymes/carriers ramp up to keep up with the demands of muscular endurance. It is a Nautilus myth that just building larger muscles will some how increase endurance.
Marc
As you said believe what you want to believe , and i’ll know what i know .
and to be fair to Mr. Knight
There is evidence to his opinion!
http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0189204
Hey Marc – thanks for your comments. I read the study. It seems to support RT for cardiovascular conditioning:
“22 weeks of HI(R)T lead to measurable, physiological changes in cardiac atrial and ventricular morphologic characteristics and function in previously untrained men.”
But I suppose you are referring to the below?
“Myocardial strain and strain rates did not change following resistance exercise. Left atrial volume at end systole slightly increased after HI(R)T (36.2±7.9 to 37.0±8.4 ml/m2, p = 0.411), the ratio to end-diastolic LV volume at baseline and post-training was unchanged (0.47 vs. 0.47, p = 0.79).”
This is going way over my head and certainly welcome spirited, constructive, debate if anyone should want to engage who has an informed opinion.
Mr. Neal,
As I stated, I was being fair, more so than others, on this subject. The study that I posted shows that resistance exercise can produce short-term morphological changes that could possibly be beneficial……long term…..who knows. For sure….Mr. Knight does not know,,,nor does Dr. McGuff know. There are numerous studies….that allude to undesirable morphological changes to the heart and blood vessels from resistance training. On the other hand, many desirable morphological changes have been reported from certain types of cardiovascular exercise. This is only in dispute in HIT circles. Trouble is: HIT does not want to hear the truth….that is…..resistance exercise can not….and has not….ever stood alone as a single modality of exercise.
My “wind” always suffered doing strictly HIT exercise….especially with eccentric exercise. Add aerobics….and my “wind” suddenly reappeared. Of note…all serious athletes involved in competitive sports get a healthy dose (not a minimal effective dose either) of cardiovascular training. Some get this “dose” through the actual practice of their sport. There are physiological reasons for this phenomenon.
Furthermore, any exercise is better than none…so a minimal amount of resistance exercise might be somewhat successful initially. But desirable morphological changes to the heart and blood vessels should be an objective of exercise. Rarely is this mentioned in HIT….until now.
Marc
What does the cardiovascular system do ? It’s a support structure for the musculoskeletal system , so high intensity / high effort being applied to your muscles is going to have a beneficial effect upon the heart , lungs , arteries , veins , the pulmonary tree as it were . Arthur Jones also conducted a study at Westpoint Naval Academy where it showed that the cadets that performed HIT had the best scores by far on cardiovascular tests that were conducted at the end of the study . You also have to consider the SAID principle ( specific adaptation to imposed demands ) when assessing things . If you want to be be proficient at a particular activity then you must practice / train said activity . It would seem logical to me ( and certain studies have confirmed this ) that HIT training would be the most effective way to train the cardiovascular system .
I second you Enlite on this one. But I also would like to add, that I see how improperly done, strength training can be harmful at least for the cardiovascular system. Squeezing, grimacing gripping etc. seems to me a direct cause for dangerously increased blood pressure and all potential negative effects following. Or as Drew Baye has put it in his last podcast here on CW, it seems to me that if one is striving to master and practice the “Tai Chi” and avoid the “Boxing” style, we get two very different outcomes, also with regards to the cardiovascular system benefit and respectfully harm. So it much depends what kind os strenght training we are talking about IMO, at least for some people who are at risk.
And for Markph, I suggest that he takes the time to listen also to this interview with James Steele :
http://agestronger.fit/dr-james-steele-easy-cardio-isnt-enough-time-public-health-advice-strength-training/
Mr. Steele is on the edge of exercise research in general and Strength training /Cardio in particular. And he is one also engaged in aerobic type of activities much more than Dr.McGuff or anyone that according to Mark may not be a good advocate of strenght training vs. cardio training effects.
Cheers every one!
“It would seem logical to me ( and certain studies have confirmed this ) that HIT training would be the most effective way to train the cardiovascular system .”
If it is logical……then why not train a few 1500 meter runners for the Olympics with just HIT. Even true-believers of the HIT/cardio paradigm would be forced to alter their logic! Where are those studies of confirmation you mentioned?
BTW….West Point is not a naval academy! Go Army! Beat Navy!
If you properly read my post i said that one must train / practice said activity in order to develop proficiency . Playing chess is not going to increase one’s ability to play checkers ! As for the studies you can look up the one i mentioned and there are others as well .
Hi Marc,
Cardiovascular adaptations are specific to the exercise modality as well. Would you ride a bike to become a better runner? Of course not. VO2 Max is specific to the sport/exercise you are performing. But despite only minimally improving ones running ability, the cycling would improve mitochondrial size/#, left ventricle output, capillary density, and lower the heart rate which all lead to increased cardiac output.
Having said that, using HIT training once a week will not push your cardiac output very far.
Check out NorCalStrength Studio’s “experiment” with HIT’s effects on running. Far from scientific, but still interesting.
Wishing you good health.
Interesting experiment…..but does not get to the truth. The trainee was much lighter in weight when improvement was noted….and he also did resistance training. BTW, I’m FOR high intensity weight training….but I feel this type of resistance needs an additional element to improve the cardiovascular system. The largest problem in many societies is obesity. A solution to obesity might include a cardio element. Cardiovascular training trumps resistance training and the combination of both seems ideal to combat obesity. I feel dietary efforts have not seen enough trials when combined with brief HIT…..just my gut feeling…..and not good enough.
http://www.physiology.org/doi/abs/10.1152/japplphysiol.01370.2011#T2
Furthermore, can HIT solve cardiac remodeling?
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2300466/
I wished 1 set of 8 exercises done weekly would increase compliance and eccentric remodeling of the heart. But where is the proof? HIT needs to concentrate on answers to these problems…instead of relying on a study done over 40 years ago at West Point Military Academy.
Looks like this topic prompted some passionate discussion.
My impression is that cardiac remodeling is most often seen at the extremes of athletic performance. If you compare 140 LB marathoners to 300 LB competitive powerlifters, you might expect to see differences. I wonder how much this really comes into play for the average HIT follower, doing 5 or 6 exercises for one set, once or twice a week. Likewise, if you are following the current aerobic guidelines for 75 minutes/week of vigorous exercise, or 150 minutes of moderately intense exercise, will this produce an extreme degree of cardiac remodeling?
In that regard, I find this editorial interesting:
http://circimaging.ahajournals.org/content/8/12/e004277
“Although numerous and largely cross-sectional studies support eccentric remodeling changes in endurance athletes, few have been able to replicate findings of concentric hypertrophy with normal left ventricular end-diastolic volumes in any athletic population.”
So perhaps the alleged adverse effect of resistance training on cardiac remodeling (i.e, concentric hypertrophy) is not so well established?
Cardiac remodeling can be problematic for everyone, not just athletes. This issue will not go away just because HITers do not understand cardiovascular conditioning. If resistance training was not already problematic as regards cardiac remodeling, then the aging process effect on the cardiovascular system must be considered as well. Everyone gets old if they keep breathing. 12 minutes a week of HIT resistance training MAY not alter cardiac morphology very much, if at all, but would not a compliant, eccentrically developed heart muscle be desirable? I would think a reasonable person would say yes. Does HIT do so….the answer seems obvious here as well.
Cardiovascular training is more important than resistance training. The number one cause of death…..is heart disease. The good news!…..I believe HIT can help! HIT seems ideal for weight loss also.
As any objective person can see…..there are REAL health issues here. For anyone to state there is no such thing as cardio….would lead to suspicions of a lack of wisdom on conditioning issues by reasonable persons. There are real experts on cardiovascular conditioning….who obviously do not agree with the mainstream HIT view presented on this web site.
https://www.youtube.com/watch?v=wfHwshwkC9g
Marc,
To be fair, almost the entire fitness industry has drifted towards resistance training and HIIT training as the be all end all without a second thought of those modalities lacking the ability to produce left ventricle eccentric hypertrophy. We must get (allow) the maximum amount of blood to enter and stretch the ventricle. To my knowledge, only steady state low intensity training can do this. If anyone knows of any evidence to the contrary, please let me know.
Hi Taylor,
I have been fair, as I posted the study of resistance training helping cardiovascular conditioning. On the other hand, it is other posters that are being unfair, however to their own detriment.
http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0189204
You are astute in your assessment of the benefits on low intensity CV training. I believe, just as Kenneth Jay believes, that the occlusion effects of resistance training impede cardiovascular conditioning. I believe the stroke volume is decreased along with other factors that inhibit CV conditioning also. I do believe that strengthening the heart, ie. some form of left ventricular hypertrophy, may be OK if accompanied with a proper cardiovascular conditioning program.
http://www.humankinetics.com/excerpts/excerpts/resistance-exercise-produces-cardiovascular-benefits
Just maybe Marciano and Ali knew something of value about conditioning. I doubt if many know why the breathe heavily after a set of leg presses to failure…..do ya? FYI, pyruvate converts to lactate in the cell cytoplasm…. and during strenuous exercise. Lower intensity exercise ramps up the electron transport chain as enzymes/carriers increase along with increased lung function to provide more oxygen. Everyone know this basic science it seems, except HIT.
Taylor: I agree that long duration cardio has that effect on the heart. And it probably exists on a continuum, with greater effects being seen for those who exercise at sufficient intensity for higher volume. But just how much volume and intensity are needed to produce noticeable enlargement, and just how much enlargement do you need to get most of the health benefits? Consider that some well known cardio gurus (Ken Cooper) now seem to think that, when it comes to cardio, more is not always better. So is there a point beyond which you can get too much enlargement?
I cited the excerpt above because it pointed out that people who meet the US Government guidelines of 75 minutes per week of vigorous exercise or 150 minutes a week of don’t get enough heart remodeling to be diagnosed as having eccentric hypertrophy. Yet empirical studies show that this level of exercise is associated with improved health outcomes.
The US guidelines also say that if you do up to twice the minimum recommended amount (150 minutes vigorous exercise or 300 minutes moderate) , there are additional health benefits seen (again from empirical studies). Does this level of cardio produce enough eccentric hypertrophy to show up in tests? Or do you really need to be out beyond 5 hours a week of vigorous exercise to see this effect?
If you promote the idea that you really want to get a noticeable enlargement of the heart muscle, and that requires 5 to 10 hours a week of sustained cardio, that it is probably out of reach for a lot of people, especially as they get older.
Right now, if you wanted to prescribe a cardio regime for someone based on the idea that it should produce a certain level of heart remodeling, what would you prescribe, and how would you measure it’s effectiveness? What would the the basis for that prescription?
“Right now, if you wanted to prescribe a cardio regime for someone based on the idea that it should produce a certain level of heart remodeling, what would you prescribe, and how would you measure it’s effectiveness? What would the the basis for that prescription?”
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REHIT……
10 minute sessions…….. 3x weekly…..
with each 10 minute session having two (2), twenty (20) second all-out bursts……with a warm up and cool down.
http://uir.ulster.ac.uk/31694/1/art%253A10.1007%252Fs00421-011-2254-z.pdf
You seem to be assuming that the health benefits provided by “cardio” come from cardiac remodeling that produces a larger, more compliant heart. Maybe that isn’t true.
Consider this review:
http://circimaging.ahajournals.org/content/9/8/e005321
One of the summary statements is key:
“Finally, careful inspection of data contained in Table 2 suggests a clear exercise dose threshold for EICR. Specifically, participants in physical activity category II (ie, those doing ≤3 hours of exercise per week) showed no statistical differences when compared with sedentary reference participants in category I. This suggests that people who exercise up to doses suggested by current US physical activity guidelines,16 recommendations with a firm epidemiological foundation geared toward optimizing health and longevity, should not be expected to demonstrate features of EICR. To what degree EICR independently impacts health outcomes among people who choose to exceed exercise dose recommendations, an increasing segment of the population that largely enjoys superb health and quality of life remains uncertain.”
Even with traditional cardio, much is unknown. Maybe you should stop making definitive statements about EICR until more evidence is available.
“Maybe you should stop making definitive statements about EICR until more evidence is available.”
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Definitive statements? The vast majority of experts have been stating the benefits of cardio for a long time. If I vex you, my posts are easily recognized, thus allowing anyone an opportunity to avoid reading them. On the other hand, your post comes across as argumentative and without the necessary facts or logic to defend your remarks. As I said previously, I’m a fan of HIT….just not a fan of the illogical anti-aerobic stance that some of the HIT aficionados have.
Furthermore, the 1st paragraph of the study you posted was so interesting, that I could not but wonder why you so conveniently didn’t include it:
“Cardiac enlargement among trained athletes was first documented more than a century ago. Since the pioneering work of Henschen and Darling, both visionary investigators who independently and nearly simultaneously described enlarged cardiac silhouettes among Nordic skiers and rowers, respectively, much has been learned about the relationship between vigorous exercise and cardiac structure and function. Several decades of cross-sectional studies using multimodality noninvasive imaging techniques have established characteristic features of the athlete’s heart including balanced biventricular dilation, mild-to-moderate increases in left ventricular wall thickness,5 and biatrial dilation.”
We have a large body of information dating back 100 years…more than a lifetime. How long would you like for one to wait….before commenting.
The truth is: a compliant heart and blood vessels are desirable…..and many studies show increased stiffness in blood vessels as undesirable leading to elevated blood pressure.
I was fascinated by the description of the unique character of the CEO’s that he trains, and how they respond to coaching. (Of course, the people who end up training with Gary are a self selected sample. My wife works for a very large US corporation, and the CEO has got to be over 300 lbs, and can barely walk due to his obesity and bad joints. We also have the President of the US, a self proclaimed business titan, who is overweight, and thinks strenuous exercise is stupid. Exceptions can always be found.)
With regard to how Gary markets to these people: I see the same kind of marketing message being pushed by the Starting Strength community, a group that is avid about heavy barbell work. “Squatting, benching, and dead lifting heavy weights is what hard men do. And when the weight gets scary heavy, that is when character is forged.”
I think you can also find type A hard charger/CEO types who love iron man triathlons, tough mudder races, and CrossFit. To each his own.
Thanks Harold. This is a great contribution. You raise an excellent point – there are exceptions at both ends of the spectrum. I do wonder however, if the CrossFit CEO would change his/her activity if they knew better 😉
All – please play nice. A spirited debate is more than welcome here, but please don’t make it personal.
Great business lesson in taking your skills to where they’re most highly valued.
Indeed! Triple down on your strengths and outsource / ignore the rest! 😀
It’s absolutely true that debating with others about HIT training and trying to convince people that it’s the ultimate training method is a complete waste of time . i’ve wasted a lot of time and energy debating with people on Youtube and the like about HIT training and i came to realize how absurd that was . If HIT was going to take over the fitness industry and blow everything else to the wayside it would have happened already . HIT training is not for everyone and you’ve got to just accept that reality .