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Zaine comments on Group Rationality Diary, June 1-30 - Less Wrong
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I've been using HabitRPG for around a month now to increase the amount of exercise I do and decrease the amount of chocolate I consume. It's caused successful habit formation—I've reduced the motivation needed to do unpleasant strength exercises and 3+ mile runs, even on days where I get no points for completing them. I have little success with decreasing my chocolate consumption, partly because I eat first and pay for it with the game-gold later. I'll keep using this system.
HabitRPG may work for me because I have freakishly great self-motivation and this helps me channel it. It's also my to-do list, though the site crashes with annoying frequency.
High Intensity Interval Training (H.I.T.T.) may have the same benefits as running and is a more efficient use of time: http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/
Read the linked journal article.
Don't do HITT with low available glucose (blood and liver); your body will eat through what's present quickly, won't have enough time to prepare more, and will break down skeletal muscles for energy instead. I doubt this should prove problematic, but omitting this caveat is simply irresponsible.
Thanks! The 7-minute workout sounds reasonable and I might consider adding elements of it into my 4-minute abs workout I have already. It wouldn't replace running altogether since 1) I enjoy running, so it is not time lost and 2) I'm training for 5k cross country races.
What does the caveat mean? Should I avoid doing HITT first thing in the morning, after not having eaten? (note that I'm polyphasic at present, so unless I get some sort of fasting habit going, I may have eaten as recently as 4h prior)
The caveat mainly targets those on some low-carb dietary regimen. If you were to break a fast (can't give a specific fast length, sorry) with exercise then maybe have a banana 15-30 minutes or so before starting, depending upon your metabolic speed.
Does this apply to you? If a highly confident no, then have at it at your own liability!
Do you have a citation for 15-30 minutes being a reasonable time for blood glucose levels changing in response to consuming a banana? I remember reading that it takes significantly longer than that, up to 150 minutes, but I can't find a proper source at the moment. The closest I can find is the 4-hour body, and I don't know how trustworthy it is. It also says that fructose may lower blood glucose levels.
I don't, actually. I ran a year long informal experiment on myself, trying to measure my metabolic rate / caloric need per hour, and have a recollection of reading that ingesting a banana before a workout should provide enough glucose for an hour (I don't think it specified for what activity; I found that the banana lasted for the first forty-five minutes of a treadmill 10k run at a pace fluctuating between ~4:30 and ~6:00 minutes per kilometre*) - both probably inform that 15-30 minute figure. Your metabolic speed will vary, and not necessarily within that range.
*By "last", I mean a subjective sense of being energized and having enough fuel. I realise now that may not be a reliable indicator.