New HIIT Study — Less Time, Same Results

Strength 24_New HIIT Study — Less Time, Same ResultsHigh intensity interval training (HIIT) is also sometimes referred to as sprint or intermittent training. It is a type of exercise that combines intense anaerobic activity with less intense recovery. Typically HIIT alternates the two activities for 4 or more times and also includes a warm-up and cool-down. This exercise methodology became extremely popular when “average Joe” realized he could burn more fat in less time as compared to long aerobic workouts.

Now, new research has compared the results gained from doing 4 high intensity bursts as compared to just one. The results are very exciting:

Just 12 minutes of intensive exercise per week is enough to improve your health if you are overweight,’ according to The Daily Telegraph. The paper reports on the findings of a study into the phenomenon of high-intensity interval training (HIIT). It’s claimed that HIIT can deliver many of the benefits of conventional exercise in a much shorter time.

Two groups of overweight and inactive, but otherwise healthy, middle-aged men either followed a program of:

  • four bursts of intense exercise for four minutes, each separated by three minutes of lower intensity exercise, three times a week (plus a 10-minute warm-up and a five-minute cool-down), or
  • a single burst of intense exercise for four minutes, three times a week (plus the warm-up and cool-down)

After 10 weeks, both groups had improved their bodies’ maximal oxygen uptake (a measure of fitness) and lost weight….More at Are short, intense exercise bursts enough to stay fit?

This is truly exciting news for men and women who are struggling to fit exercise into their busy schedules.

It boils down to this: 20 minutes of exercise 3 times per week. (10-minute warm-up plus a 4-minute burst of intense exercise plus a 5-minute cool-down… and 1-minute to put your shoes on and off!)

With just one hour of HIIT exercise each week you should see an increase in cardio fitness and lose fat!

However, the HIIT program is not for everyone. This is an intense exercise regime so you must consult with your medical professional before getting started. But once you are cleared, you may find that doing the single-burst HIIT will give you the same results as traditional HIIT but in a lot less time.

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About Valerie Springfield

Marketing is my profession. Health and wellness is my passion.