People in gym working out doing HIIT
Photo by Victor Freitas on Unsplash

A small but detailed glimpse into why you should do HIIT to boost your time efficiency during the day. Reduce recovery time and even decrease the rate of aging.

 

You might have heard of it before. HIIT stands for high-intensity interval training also referred to as HIIE, high intensity intermittent exercise. Basically meaning rotations of short bursts of high-intensity effort followed by a breathing-down-time.

An example of a proven effective form of this is Stephen Boutcher’s LIFE SPRINTS [1]. This training regime, which is in the lighter spectrum of HIIT, make you reduce your total workout time to 30 min, with the same effects a much longer low-intensity workout will.

This is done on an exercise bike, by allowing a warm-up time of 5-10 minutes. After that rounds of 8-second sprints with an rpm rate of 113 or higher. Followed by 12 seconds of slow peddling. All of this within a 20-minute time frame.

“…HIIT might have is its effect on longevity or so-called aging processes…”

This is an all-out exercise which can be performed on most kinds of cardio exercise equipment that allow good enough resistance at higher rpm. The main focus is not the equipment, but high intensity and intervals, which in effect can be achieved with almost any kind of bodyweight exercise, may it be burpees, push-ups or pumping squats.

The featured video Martin Gibala on high-intensity interval training [2] is an example of how HIIT is still after more than 60 years, studied in academic circles for its efficiency, effects and underlying mechanisms. One such effect that HIIT might have is its effect on longevity or so-called aging processes, which is briefly covered in the online article Endurance exercise prevents premature aging [3].

If this has not yet convinced you to start doing HIIT for the mentioned reasons, then this subject and most claims surrounding HIIT are nicely supported by referencing and touched upon in Dr. Bubb’s podcast episode HIIT Training, Efficient Exercise & Longevity w/ Dr. Martin Gibala [4].

May it be fat loss, time constraint, a higher VO2 max or just a new challenge. There is surely more than one motive in this podcast for HIIT to be incorporated into your daily routine. Whatever it might be that Dr. Martin Gibala mentions as the positive effects, HIIT is an effective and studied wellness strategy.

 

Reference

[1] Boutcher, S.H (2010). High-intensity intermittent exercise and fat loss. Journal of obesity, 2011, 868305.

[2] McMasterUTV. (2016, January 06). Retrieved October 31, 2018, from https://www.youtube.com/watch?v=vLOu9tJPpgI&feature=youtu.be

[3] McMaster University. (2011, February 21). McMaster University. Retrieved from http://fhs.mcmaster.ca/main/news/news_2011/exercise_and_aging_study.html

[4] Bubbs. (2017, April 24). Retrieved October 31, 2018, from https://www.youtube.com/watch?v=3xAUzbPRMYI

Photo by Victor Freitas on Unsplash