This AI-Powered 5-Minute REHIT Workout Beats 50 Min of Cardio PLUS A Heavy Leg Workout! (CAROL Bike)
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- Äas pĆidĂĄn 16. 06. 2024
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**LINKS**
CAROL AI-Powered REHIT Bike ($200 OFF W/ Code DRGAINS + 100-Day Home Trial) đ carolbike.pxf.io/15aG7R
Dr. Gains BFR / Occlusion Bands đ www.dr-gains.com/bfr
Cardio VS Weightlifting YT Video (Incl. EPOC Details) đ âą 6 Reasons Why WEIGHT T...
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Key Timestamps:
0:00 Intro & Overview
0:50 What Is REHIT?
2:03 REHIT Session Example
2:49 The Science Behind REHIT
4:36 Proven REHIT Benefits
5:42 How to Build Muscle with REHIT (BFR)
5:49 Intro to Blood Flow Restriction (Occlusion) Training
7:02 Why You Need The CAROL Bike For True REHIT
7:49 CAROL Bike Overview
10:11 Why CAROL Is Worth the Price!
11:12 Fitness-Tip Friday Intro
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REHIT was developed by exercise scientists who were trying to figure out how to get the greatest amount of exercise benefits in the shortest amount of time possible. It stands for âReduced exertion high intensity interval trainingâ, and is an extremely low-volume exercise approach for improving cardiorespiratory fitness, reducing body fat, and building muscle if you use my approach to it by integrating blood flow restriction training! Basically it improves your physical fitness to a degree that is completely disproportionate to the amount of exercise youâve actually done! And it does so via what are called supramaximal power outputs. Typically when you exercise, your body is converting oxygen into energy, in what is called aerobic metabolism. However, a supramaximal power output is when youâre using more energy than your body can sustain via aerobic metabolism. Such as when youâre sprinting as hard as you can. So instead it triggers the release of your bodyâs sugar stores - called glycogen - into your bloodstream so that it can be used for energy instead!
Here's what a typical REHIT session looks like.
Warm-Up (20 Sec - 2 Min)
1st Sprint (10-20 Sec)
Recovery (1-2 Min)
2nd Sprint (10-20 Sec)
Cool-Down (1-3 Min)
My own entire session is 3.5 minutes, with only 30 seconds of actual effort! 30 seconds! And itâs INSANELY effective. But how can that be possible??
The secret behind why this protocol is FAR more effective than it should be, is that when youâre truly pushed to your highest capacity, sprinting as hard as you can, it triggers your bodyâs fight or flight response - which releases up to 100X more than you actually need. And that rapid depletion of glycogen triggers several hormone and signalling cascades telling your body that it needs to get fitter and stronger, and triggers several metabolic adaptations such as burning fat and improving your VO2 max, blood pressure, triglyceride count, blood sugar, HDL cholesterol, waist circumference, and other indicators by more than with ten times more volume of standard cardio!
Finally, studies have also shown that true REHIT triggers an enormous boost to your EPOC (excess post-exercise oxygen consumption) making it so that around 60% of your total calorie burn happens AFTER youâre done exercising!
However, you can ALSO get the hypertrophic benefits of a high-load leg workout in a 5-minute REHIT session, and that's where blood flow restriction technology comes in - also called occlusion training. When youâre using something like the Dr. Gains BFR cuffs to restrict blood flow to a muscle, you can exercise that muscle with light weight, and a low workout volume, but get the same muscle size and strength gains that you would with high-load weightlifting!! So if youâre wearing BFR cuffs on your upper thighs during the REHIT session, in addition to all the benefits weâve already discussed, you'll trigger the same type of muscular adaptations that a heavy-weight leg workout would!!
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Disclaimer: Michael has not yet finished his medical training. None of the information in this video should be taken as medical advice.
![5 Key Lat Training Secrets! EVERYTHING You DIDNâT KNOW About Working the Latissimus Dorsi [5MM Lats]](/img/n.gif)
I HIGHLY recommend doing your own research to confirm everything presented in this video! Most things that sound too good to be true, ARE, and I didn't believe any of it myself until I dove into the scientific literature. So here are the links to a couple of the studies that I referenced in the video - they're a good place for you to start your own research! đ www.mdpi.com/1660-4601/16/3/483 and ijrep.org/the-metabolic-responses-and-epoc-of-carol-an-ai-powered-exercise-bike/
What VO2Max changes have you actually seen for yourself?
You could apply this with sprinting too. If you sprint at max effort for 10 seconds and take a 30 second break I believe it would have the same if not better benefit than this. Research shows up to 700% increase in HGH. Thats literally like taking peds
The challenge is not everyone can afford this machine however it's good to know this science because upto a certain level we can apply this to our cardio routines . Thanks Dr Gains
Spot on! For anyone who can afford it... it's worth every penny, since true REHIT can't be done without it. But you CAN still get a lot of the benefits without the bike by just applying the sprint interval principles behind it đ
@@DrGains could one obtain similar health benefits listed @ 4:56?
@@DrGains Love your content. Obese big guy here. Is there an elliptical that has this same software for optimal rehit? High cost is ok, it's worth it. That can support 380lbs.
I did Olympic distance tri throughout my 30s ,. Training over the UK winter , swimming 4 times a week ,each swim teamed with 2 x 6 min Turbo trainer sessions set for time trial ,55 tooth front sprocket etc ,,20-30 seconds of HR max , muscles burning,20-30 seconds cool down . This worked great for me . Iâm 57 now ,still do this turbo session at least twice a week , leg & foot muscles are in amazing shape , heart and lungs too . I would say itâs kept me physically , roughly as I was at 42 đ. Especially with a now weekly swim and a swimmers bands workout 3 times a week ,keeping the upper body in A1 shape . Note ,no gym ,no weights or expensive equipment . Another đ video thanks
Wondering the relevance
I love your channel and your explanation of rehiit is amazing. My one concern is that Iâm doubtful of the benefits of doing both rehiit and bfr at the same time. If the bike is already adjusting resistance to my max power output then i donât see the bfr actually adding any benefits to the difficulty of the workout. Unless the bikes max resistance setting isnât strong enough I donât see the point. Sure it might create slightly less systemic fatigue but it also might lead to a less powerful flight or fight response. Since the blood flow out of your legs would be restricted I could definitely see there being a stronger localized response from lack of oxygen but I feel like the rest of your body wouldnât run out of oxygen as fast. I think the best results could be obtained by using an altitude breathing mask (super cheap despite how it sounds) and doing a 16-18 second sprint (based this on when Olympic sprinters seem to hit their wall) then I would then remove the mask and pump up the legs cuffs while resting for 3-5 minutes and do 2 8-10 second sprints with the bfr resting 90 seconds between the sprints.
Or I suppose you could just use the altitude mask and do it the way you described in the video. I donât know if the first sprint without the bfr might confuse the ai about your power output capabilities. I feel like you could probably get off the bike and switch to a different username to fix the problem of resistance (have a username of bfr)
However if youâre completely focused on building muscle and youâre willing to sacrifice your cardio results for some extra muscle gains the way you described in the video is probably the best cardio you can get without sacrificing gains
Watch the whole video very intrigued scheming how I can convince my wife we need this, I'm so in
How is this channel not more popular?lean, science-based and anti d-bag. Keep up the good work dr.
Yeah anti d-bag really eh đ
Nice I had heard of this. I think people will skip over this if they donât hear it was a legit study
Can't blame them - I didn't believe it myself until I read all the scientific research! Anyone who watches the full video will definitely be convinced. But unfortunately you're right, most will dismiss it as BS and not even watch đ€·ââïž
this os an excellent hiit workout. i do it three times a week but 4 boosts jn each sessjon
Video is easier to follow at .75 speed. Other than that, this is probably the best review of the CAROL bike. Just ordered mine.
Dr. Gains, can one use your arm cuffs/bands to do pullups where a significant amount of the work is from the back? Thank you.
Yes you can! That's one of the things I'll go over in my full BFR video. It doesn't only work for muscles distal to (after) the bands, but for those proximal to (before) the restriction as well, like the chest, shoulders and back! đȘ
Can REHIT be applied to something like conventional sprint on a track? I ask because if you can use something like the time it takes to cover a specific distance on a sprint, couldnt we try t beat that time on subsequent sets to reproduce the same or similar power output?
we want Knee curvature exercises (Knock-knees) and Exercises To Correct Inner elbow curvature
just work your glut med.
"Jerome, Jerome, the metronome." (Quote from Gattaca)
Seems to me that a normal attack bike should work? Just give it your all and resistance scales?
how many times a week this rehit?
Is this an infomercial?
Why do you use the 15 second sprint and not the 20 second sprint?
I don't see why a special bike is required to go "all out." Why can't you use an "assault bike"? Also, how does REHIT differ from Tabata HIIT ? Tabata alternates max effort with reduced effort.
He doesn't get a kick back or a free bike if he simply recommends an assault bike đ
The company selling the bike are using him for advertising clout, which is fine, that's how business works these days.
But CZcamsrs have to be completely upfront about stuff like this, or they will lose subscribers left, right and centre...
Good questions John. First, Tabata is indeed the closest to REHIT... but I'll put it this way. Tabata is to traditional HIIT, what REHIT is to Tabata. It takes it to the next level. Higher intensity, shorter time frames. Tabata is on average 20 minutes, while REHIT is 5. Basically the purpose of REHIT was to figure out what is the absolute lowest amount of time necessary to get the exercise benefits needed. Tabata is indeed very high intensity... but not all out max intensity. Mostly because that's very difficult to consistently and safely achieve without something like the CAROL bike. The assault bike comes close, and you can definitely get much if not most of the REHIT benefits from it... but having done both there is absolutely a difference. With the assault bike, it takes several seconds to get to a point where you're putting out max effort (and with only 10-20 seconds total, done twice, every second is significant), and even then the rate at which you have to pedal to both get and stay there makes it more of a speed play than an intensity play, which involves two different types of muscle fibers. With CAROL, it already knows what your max output is for every single second of the sprint, including both the ramp-up and fatigue curves, and automatically creates the situation for you where you can operate at your personal max. Granted, it can seem subtle / trivial... but if you ever get the chance to try it out, you'll feel the difference. In summary, yes you can absolutely get most of the benefits you're after doing Tabata HIT on an assault bike. But if you care about taking that 90% to 100%... while minimizing the time commitment... CAROL will be worth it for you. Second, to address Shane's comment, I agree CZcamsrs need to be upfront about when something is sponsored. You'll notice when you start my video, there's a disclaimer I turned on in the top left that lets you know there's a paid sponsorship. 99% of CZcamsrs don't turn that on when they should, since they believe it will cause viewers to be skeptical about whatever they say. Justifiably so. But also, no company could ever pay me enough to endorse a product that I don't sincerely believe in, and have both tried and researched myself. I care too much about my brand, my integrity, and my clients' success for that. I receive about a dozen sponsorship offers a day, and turn down 99.99% of them. Hope that helps! đ
â@@DrGains . Have you Paid for this bicycle with your own money or paid for it after you tried it and accept it as a valid modality ?
According to gerontologists, indoor cycling is the safest cardio for older adults. If you are younger-below 45-, your VO2 max and athletic it is probably high, generally.. Iâm 60 and Iâve been working out for 40 years. I needed something that maintained my muscle and i needed something that didnt over stress my body or joints. Perhaps you dont see why because, in this video, its only talking about âtimeâ but, there are other aspects.
because he is selling the carol bike joe
Very informative video. It saddens me though, how rude people can be when they post comments. There's a lot of keyboard bullies in this day and age, and I bet you most of those who comment negatively out the gate are either out of shape or just flat out unhealthy and what they do is just drag others down to their level. Your video was fair and informative. You did not force anybody to buy something. You reviewed an equipment that was probably given to you for free or loaned, but I felt that the review was fair with good study citations in the comments, with adequate disclaimers too. Keep up your videos sir and best of luck. As for the rude commenters, clean up the cookie crumbs on your tummies, get off the damn chair and start working out to achieve something.
Mahalo my friend! đ And agreed. No matter who you are or what you say, regardless of industry or topic, there'll be a set of faceless internet warriors who for some reason will feel the need to try and build themselves up by tearing you down. And the more impactful you are, the more that will appear who apparently have nothing better to do with their lives. Quite sad really.
Where in the Twin Cities area can I use a CAROL bike? I will never be able to afford one of my own and it seems like a huge waste if youâre just using it a few minutes a day. Seems like gyms should be all over these.
So what to do if cannot afford bike?
Same as the Assault Bike
Never heard of it - I'll have to take a look!
â@@DrGains you're an exercise guru, and you've never heard of the assault bike?
â@@Dickiemiller179 đđ this was just an advert anyway, so that's me unsubscribed đđ
I had always called it the air bike. But here's your answer (I went over it in a separate comment as well). With the assault bike, it takes several seconds to get to a point where you're putting out max effort (and with only 10-20 seconds total, done twice, every second is significant), and even then the rate at which you have to pedal to both get and stay there makes it more of a speed and agility play than an intensity and power play, which involve two different types of muscle fibers and trigger different adaptations. With CAROL, it already knows what your max output is for every single second of the sprint, including both the ramp-up and fatigue curves, and automatically creates the situation for you where you can operate at your personal max. Granted, it can seem subtle / trivial... but if you ever get the chance to try it out, you'll feel the difference. So, yes, you can get fairly close on an assault bike. But if you care about taking that 90% to 100%... while minimizing the time commitment... CAROL will be worth it for you. If you don't care about that difference... or you have different goals, then it's not. And @shane, you're welcome to go my friend, but for one, I turn down 99.99% of the sponsorship offers I receive and would never endorse a product I haven't thoroughly researched and don't sincerely believe in. And two... how do you expect me to be able to afford to spend the ridiculous amount of time and resources I put into these videos without taking a sponsorship when the opportunity to endorse a product I believe in arrives?
When you said that the CAROL bike produced an increase of VO2 max of 12% and a decrease of diabetes risk of 62% compared to what? A control group not exercising or compared to a group using an "assault type bike"? Thank you.
Good question. Those increases are from baseline, compared to before the 8-week study. But the study itself compared a group doing REHIT to a group doing traditional steady-state cardio, and all of those increases mentioned were greater in the REHIT group than the cardio group, despite the fact that the cardio group did a 10X greater volume of exercise (time-wise). Here's a link to the study: www.mdpi.com/1660-4601/16/3/483
Does it matter if you're fasted or not?
Check out his video on protein sounds like fast acting version is something you want to load pre-workout
Wait but, whatâs the purpose of the cut of the blood flow ?
Wearing blood flow restriction cuffs (properly) during the exercise will allow you to stimulate muscular hypertrophy (growth) in your legs that is typically only possible with high-load weightlifting. See 5:42 in the video. Much more on BFR and the science behind it coming in a video in the near future đ
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Wish I could afford this bikeâŠ
Geeze, another reason I want to be rich!
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Nah sounds like cap, I can believe that getting your heart rate to max out will have greater benefits to vo2 max than miss cardio, but the other claims generally sound dubious, and for such extraordinary claims there aren't links to verify what the studies say in the description.
EPOC isn't magic and there is no universe where the extra calories burned from two 20 second intervals even applying a supposed 250% epoc burn is going to match or exceed the calories burned from doing 50 min of jogging at a moderate intensity.
You can't burn more than about 100 (the actual study you link says 43, so it's worse than my guestimates) calories in those sprints, and so maximum calories burned including epoc would be something like 250 to 300 calories. And jogging for 50 min at 8kmph burns substantially more than that, twice as much maybe more.
Like cool if you have a time crunch to get in a hard cardio workout but the epoc hardly makes up for the low level of calories in the first place.
And then where you completely go off the deep end, is saying that you can get the benefits of a heavy leg session because of blood flow restriction and doing 40 seconds of cycling.
No that's cap, you word it so ambiguously as well it's like are we talking about doing one set of squats, like sure maybe then it could be comparable (though I find it somewhat hard to believe even in that case) but that you could get even close to the same hypertrophic or strength benefits from 40 seconds of cycling to any serious leg training session is bull shit.
The ijRep study you link to doenst compare 50 min of excercise it shows the effects of 30 min and 20 min moderate and vigorous intensity treadmill excercise to Carols fat burn program which lasts longer than 5 minutes based on the size of the graphs in the chart (15 minutes if I'm interpreting it correctly) and the intensity program lasts 8 minutes and 40 seconds. (Unless that means total time of epoc which I don't think it is, but either way the fat burning program lasted Half as long as the traditional treadmill work and burnt slightly more calories with epoc, but not Substantially more and it was only a 30 minutes session not a 50 minute session.
Been doing version of HITT for almost 4o years and BFR for 5. Jogging for 50 minutes won't give you nearly the same benefits of HITT and BFR, but will add a lot unwanted wear and tear on the body. Any type of sprint training is vastly superior to overall fitness than jogging. BFR provides some strength and hypertrophy benefits though this protocol wouldn't provide the same benefits as serious resistance training, but is a good middle ground and another benefit is that you can train hard more often as recovery is much quicker.
I love you brother but why waste my time watching a new exercise that will only work on a bike that I donât have
After 25 years of training experience(s), all I can say is đđđ
EPOC is a myth
To the contrary my friend, EPOC has been confirmed and quantified in literally hundreds of scientific studies. Here's one specifically done on the EPOC induced by the CAROL REHIT Protocol: ijrep.org/wp-content/uploads/lana-downloads/2021/05/dalleck.et_.al_.spring.2021-2.pdf I do a much deeper dive into the science of EPOC in my video comparing the long-term fat-loss benefits of cardio vs weightlifting ( czcams.com/video/uQpSxrCMwv8/video.html )
It gets a little boring after a while