Be careful with long training sessions. Training for too long is counterproductive. The reason for this is cortisol release. Physical exercise is a stress to the body. Keeping it short results in body adaptation and therefore it is considered good stress. Similar good stress is: Cold showers or baths, Sauna, Wim Hoff Breathing, etc.
Long exercise sessions (>45mins) result in huge amounts of cortisol to be released. The bad thing about cortisol are its negative effects when exposed to it over longer periods of time. These effects include:
- Damage to the cardiovascular system
- Weight gain
- Muscle loss
- Cell damage
and many more
The law of “less is more” applies here as well.
You should not be doing 45 minutes of HIIT either. If you are able to do that then you are not doing HIIT properly. Go for 15 minutes max but really give it all you have.
Example: Do 8 cycles of A) 20 seconds max sprint and B) 10 seconds of rest (slow walking).
I am personally following Dr. Doug McGuff’s 12 min superslow weight lifting program (see Book: Body by Science). I have a 12 min training sessions (20 mins with prep and cooldown) once every 7-10 days. I alternate between yoga and jogging on the other days. I try to move as much as possible by scheduling 5 minutes walking breaks 2-3 times per day.
If you want to know more, just ask. I have been delving into this area for some time and I’d be happy to share what I know. As Robert Kiyosaki said: “If you want more of something, give first. If you want to learn more, then teach”.