RBR reader Dominic Ferro wrote in response to my article last week, Sitting Will Not Harm Vigorous Exercisers: “In his article about sitting not harming vigorous exercisers, Dr. Mirkin scoffed at 7 hours per week of moderate exercise. What is his threshold for serious exercise?”
I apologize for making light of an-hour-a-day of exercise.
I should have written that much less time spent on intense exercise is far more effective in promoting health, preventing disease, prolonging your life, and making you fit than hours of casual exercise.
People who have healthy hearts will get far more benefit from 10- to 30-second intervals with adequate recoveries.
I recommend that you:
- warm up by going slowly for 5 to 10 minutes
- pick up the pace for 10 seconds
- slow down until you recover your breath and feel no burning in your muscles
- then alternate these short, intense bursts with recoveries until your muscles start to feel tight or heavy. Then quit for the day.
Try to do this every other day. On your next-day recovery, go slow. Try to work up to 30-second intervals on your hard days.
You will be in far better shape than you were when you were doing casual, slow riding. Caution: Intense exercise can cause heart attacks in people who have blocked arteries leading to their hearts.
If you have an idea for a QT, fire away. We’re always looking for good info we can share with fellow roadies. We would love to hear from you with any suggestions you have. Contact us by clicking Quick Tips Ideas.
—John Marsh & The RBR Team