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HIIT vs MICT - which is better to slow PCa progression?
Prostate Cancer | Last Active: Apr 27 4:03pm | Replies (8)Comment receiving replies
@handera other than running, what options do you recommend for HIIT? cycling? body weight exercises? what is a general idea of length of workout and frequency of workout? thanks!
Replies to "@handera other than running, what options do you recommend for HIIT? cycling? body weight exercises? what..."
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@jeff1963
HIIT can be adapted to almost all forms of exercise. It's not about the type of exercise it's the level of intensity (as a % of your maximum heart rate) and the duration of each interval. More commonly, I've heard of cycling, swimming, rowing, treadmill and stair stepping being used for HIIT.
The main thing you will need to determine is your maximum heart rate...everything can start from that number. It can be approximated via age and various equations...check it out online.
Normally, the greater the effort (as a % of your max heart rate) the shorter the duration of an interval.
I've seen anywhere from 30 seconds at maximum heart rate to 4 minutes at 80% of maximum heart rate. Also the number of repetitions can vary from as few as two to as many as ten.
I started HIIT a few months after my October 2023 diagnosis, but only began to do it regularly over the last 1.5 years. Even so, I still only go ~1.5 minutes at 85% - 90% of my maximum heart rate for two intervals per session...usually 2 times per week. I've attached one of my HIIT runs I did this morning to demonstrate heart rate and the Zone levels I achieved during one of my 90-100 second HIIT runs.
Again, it's not important that it be running...it's the intensity, duration and number of intervals you want to achieve.
Most HIIT studies only last 4 - 12 weeks, I think by making it a regular part of your exercise routine you don't necessarily need to go to the highest levels of intensity, longest durations or largest number of intervals....but that's just my opinion.
Here's a place to start for "safe & effective low impact" exercises that can be adapted for a beginner's HIIT program https://aaptiv.com/magazine/5-low-impact-hiit-modifications/
I have also attached the HIIT protocol used in the ERASE RCT. The ERASE protocol is more robust and IMHO more complex (but likely better than what I do)...a 2-minute work / 2-minute active-recovery model performed 3 times per week for about 30 minutes, with the work bouts progressing from 85% to 95% of (max HR) over 12 weeks and the number of intervals increasing every 4 weeks.
ERASE Exercise Protocol (ERASE-Exercise-Protocol.pdf)