the 4 minute workout.

**Kid Miracleman** · Posted On: 7/03/2008 11:52pm

I don't know about you guys, but I've got a special four-minute workout that I do every evening while watching "Dirty Debutantes #27."

Yeah, you know what I'm talkin' 'bout.

**Transcendent Sunchips** · Posted On: 7/04/2008 12:43am

Don't lie. You can finish in less than 4 minutes.

**Rancid Pantaloons** · Posted On: 7/04/2008 5:51am

Originally Posted by Beezer

Don't you need both long and short workouts? The short "burst" workouts to be more explosive and the long workouts for endurance, right?

Long workouts is just a waste of time according to jan hoff...

**Steve** · Posted On: 7/04/2008 5:57am

Originally Posted by Squerlli

P.S. Alex when the **** did you get to New Zealand?

Where was he before?

Regarding the (4 min) circuit training deal, meh. Been there, done that.

**Rancid Pantaloons** · Posted On: 7/04/2008 5:58am

also.. I found out that he meant 4 minute intervals with 90% max puls.. sounds insanely hard.
that's probably the point to.. hard and short training.. there was something in the article about some football teams that has tried it.. I will contact this jan hoff guy on sunday.. but not now.. I am dead tiered after traveling 9 hours

**Vorpal** · Posted On: 7/04/2008 6:03am

My wife was peeking over my shoulder and said "Pfffft. four minutes would be an improvement". What the **** is that supposed to mean?

**socratic** · Posted On: 7/04/2008 6:18am

Originally Posted by Vorpal

My wife was peeking over my shoulder and said "Pfffft. four minutes would be an improvement". What the **** is that supposed to mean?

It means your wife is funny.

Edit: I'd suggest this goes to the Physical Training forum, but we've already got a heavyweight from there already saying exactly what needs to be said, so why bother?

As far as I understand the fitness game, if you're trying to improve strength, shorter workouts are naturally better because doing 5 reps at the highest wait possible for that rep-range won't take very long.

**Steve** · Posted On: 7/04/2008 6:20am

No, it means you need to spend more time at teh cunnilingus.

**socratic** · Posted On: 7/04/2008 6:36am

Originally Posted by Steve

No, it means you need to spend more time at teh cunnilingus.

Hey, if he gets it done in four minutes, why change?

**Crackers** · Posted On: 7/04/2008 6:54am

Those links were not very helpful.

I believe this is the article that you are referring to.

Aerobic high-intensity intervals improve VO2max more than moderate training.

PURPOSE: The present study compared the effects of aerobic endurance training at different intensities and with different methods matched for total work and frequency. Responses in maximal oxygen uptake (VO2max), stroke volume of the heart (SV), blood volume, lactate threshold (LT), and running economy (CR) were examined. METHODS: Forty healthy, nonsmoking, moderately trained male subjects were randomly assigned to one of four groups:1) long slow distance (70% maximal heart rate; HRmax); 2)lactate threshold (85% HRmax); 3) 15/15 interval running (15 s of running at 90-95% HRmax followed by 15 s of active resting at 70% HRmax); and 4) 4 x 4 min of interval running (4 min of running at 90-95% HRmax followed by 3 min of active resting at 70%HRmax). All four training protocols resulted in similar total oxygen consumption and were performed 3 d.wk for 8 wk. RESULTS: High-intensity aerobic interval training resulted in significantly increased VO2max compared with long slow distance and lactate-threshold training intensities (P<0.01). The percentage increases for the 15/15 and 4 x 4 min groups were 5.5 and 7.2%, respectively, reflecting increases in V O2max from 60.5 to 64.4 mL x kg(-1) x min(-1) and 55.5 to 60.4 mL x kg(-1) x min(-1). SV increased significantly by approximately 10% after interval training (P<0.05). CONCLUSIONS:: High-aerobic intensity endurance interval training is significantly more effective than performing the same total work at either lactate threshold or at 70% HRmax, in improving VO2max. The changes in VO2max correspond with changes in SV, indicating a close link between the two.

http://www.ncbi.nlm.nih.gov/pubmed/17414804