H.I.I.T. Swamis stairs with Max Wettstein featuring Donna Wettstein

[richardm80]

Hey max, do you know your true resting heart rate? I measured mine in the morning after I woke up a few days ago and it was 51 bpm. And the night before when I was watching tv it was at 59bpm. Right now during the day its at like 68bpm. How useful is it to know resting heart rate?

[maxewiii]

@richardm80 it will vary every time you take it depending on how well rested you are etc, but from what I've learned, the proper time to read your true RHR is first thing in the morning BEFORE you even get out of bed! Have your HR monitor by your bedside when you go to bed at night. As soon as you stand up, your heart has to work a bit harder...

[TheErickson300]

nice!

[seahog32]

100% HR is a state of collapse, you would not be in walking down the stairs after that.. 95%+ should be making your body scream in panic..the 220-age formula is obviously not working for you...you should get your HRmax properly tested (you seem to be fit enough to survive such testing) or use some other tricks (Polar 720i used to be able to estimate it pretty accurately based on your resting HR fluctuation so I guess these days high-end HR monitors should be able to do that too)...just my $0.02

[maxewiii]

@seahog32 been training with HR monitors all my life: in this video MY watch/monitor is NOT based on 220-age, but rather based on Polar's own 'Fit-test' my resting HR, my age, my activity level, etc. To my knowledge there is no device out there that can truly calculate one's maximum heart rate because it does vary day-to-day. Its a rough estimate for sure, but better than not having any reference at all.

[seahog32]

@maxewiii i agree...i watched a couple of rather similar videos and i thought that you had said in yours that you had used the 220-age formula and that on one of your intervals you had reached 100% of your HRmax..if it was not you than i apologize

[maxewiii]

@seahog32 I did say one can use "220-Age" as a rough estimate IF they have no other means to calculate their maximum heart rate - that is the ACE equation, not mine. And yes even on my own personal Polar HR monitor that I have precisely programmed with my personal data, sometimes I still hit 100% during intense training. An no my heart does not explode. It's simply not an exact science, but a useful reference!

[seahog32]

@maxewiii agreed to the point that it is useful for someone seeking general fitness goals ...would be a different story for a serious endurance athlete where knowledge of your HRmax is crucial

[maxewiii]

@seahog32 at that point they go into the training labe & get their VO2 Max tested - that's the most accurate way to determine lactate threshold & maximum heart rate.

[seahog32]

@maxewiii indeed, that is how it should be done...in a perfect world

[PakaloloSwami]

Nice... people are trying to surf and enjoy the beach and you guys treat it like it's your personal gym. There are other stairs you can go run at why choose the most popular beach in SD to do your workout?? Jeez some people...

[maxewiii]

@PakaloloSwami we surf, slackline, explore tide pools, hula-hoop, do yoga there too with our daughter. who are you the Swami-Police? good luck with that: Soooo many folks workout on these stairs, that you've got your work cut out for you! Have a nice day & see you in the line-up.

[slash1syn1]

Hey Max, do we have to go up the stairs as fast as we can, or just at a regular pace?

[maxewiii]

@slash1syn1 its best to wear a HR monitor & go up the stairs fast enough to reach at least 85% of your Maximum Heart Rate. If you don't have a HR monitor, go up fast enough to be completely out of breath at the top - in oxygen debt.

[sweetkisses4uonly]

what's the quickest way to lose a big belly? (if you have all day) is it hours of intervals on a treadmill? willing to workout 5-6 hours a day

[maxewiii]

@sweetkisses4uonly obviously one can't go high-intensity level for 5 to 6 hours a day, so that answers your question. In fact please be honest: are you really saying you're going to exercise for 6 hours each day, 7 days per week??!!

[getchizzled]

CLAP. CLAP lol

[tickyul]

I use many different methods to work out, but, HIIT has to be the most effective for me. I have a hereditary neurological disorder that effects my periphiral nervous system, if I work out every day it just makes my weaker. With the HIIT workout, I train 2-3 times a week for 10-30minutes and definitely see gains in strength, endurance and body composition, and it gives my body time to recover. The biggest benefit for me is I can really challenge myself each time I train, a challenge makes it fun.

[18cef]

dude those stairs arent meant for a workout. i hate when i go to swamis and some stupid excercise freaks always take up the stairs. go do ur fitness somewhere else

[maxewiii]

we surf Swami's when there's surf. when there's not we do the stairs, slackline, do yoga & hang out. Who are you the Swami's police? Why are you watching my video then? So many people run the stairs at swami's you've got your work cut out for you. good luck with that.

[gondyman]

im a bodybbuilder and i do 30 min in low intensity empty stomach in the morning, can i do H I I T in empty stomach?? just pop some glutamine and BCAAS first should preserve my muscle mass??

[maxewiii]

of course you can BUT: only if your primary goal is FAT-BURNING during the workout, which it sounds like it is. Performance will drop without any carbs for breakfast, but of course then, you will be forced to access more fat-strors. Good call with the glutamine & BCAAs to preserve muscle & prevent catabolism!...essential!

[gondyman]

@maxewiii thanks bro... yes its get rid of the BF before the contest, my mainly concern its my muscle, because since HIIT its mostly glucogen dependent all the Bcaas there im gonna take can transform to glucose,(gluconeogenesis) and i wanna do H II T, but i dont no which one its more effectiv, Low heart rate with empty stomach for 30, or 20min H II T empty stomach...:/

[maxewiii]

I would say without a doubt HIIT for 20 mins (the latter) is more effective for over-all fat-burning (taking into account post-workout EPOC recovery too). BUT you most hit failure or very near failure on each working interval! no pain no gain, applies with HIIT!

[prestonhocker]

Thanks for explaining the science behind the HIIT. I know HIIT's work I just didnt know why.

[submitted]

argh!!! too many people in the way!!

[maxewiii]

true- we filmed that a year ago during this same holiday week...usually it is more open! Now we mostly do our HIIT training on a steep trail hill, but Swami's is a beautiful location for sure and awesome surf too!

[WorkedHard2PlayHard]

Thanks for posting this video. I tried your workout and it is fantastic.... my quads were sore for 3 days. FYI, I counted the steps: Swami's stairs has 137 steps.

[nikkyo34]

Cadrio occurs at the cell level of the muscle...in the mitochondria.

[wiggledytoes]

whats your weekly training programme?

[maxewiii]

i have no set program...mix it up with surfing, skateboarding, skiing, running, weights, mtn biking, n volleyball...I make it FUN whenever I can...prefer sports. Do a lot of therapy with rollers n balls, n specific exercises

[wiggledytoes]

You look fantastic, you should be pleased, keep up the hard work

[rEnZi125]

oh wow thats cool that u also play volleyball.i play vball 2:)...and i have a question,how can i increase my hops?im 5'4 and currently a libero

[maxewiii]

plyometrics! explosive exercises, like box-jumps, sprints, & yes, stair-running!

[LifeEnhancementChris]

I've ran these exact steps, I surf up there sometimes (my aunt and uncle live in Cardiff)! Right on bro!

[richardm80]

is it expensive to live there? It looks nice.

[maxewiii]

Unfortunately it is VERY expensive...Swami's is one of the most epic surf breaks in SoCal.

[maxewiii]

yeah - there are great stairs to work-out on all the way along that stretch!