For whatever reason, it can be all too easy to put off that workout for another day. But whatever that reason may be, it is still highly recommended that adults between the ages of 19 and 64 should get at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity exercise every week, which is the equivalent to about a half an hour of brisk walking or cycling five times a week. While this may not necessarily sound like a tremendous amount of exercise, research has gone to show that we can actually do even less exercise and while still maintaining a great level of fitness. How? With the use of high intensity interval training (HIIT).
A standard HIIT session involves completing multiple intervals, or short bursts of intense exercises of which are separated by rest or a light exercise, and can last anywhere between a few minutes to upwards of a half an hour. HIIT sessions tend to involve multiple forms of exercises, for instance, cycling, running or resistance based training, all of which can be conducted in a typical gym or health club.
Unfortunately, the downside to the standard high intensity training program is the intensity of the exercises. For example, HIIT sessions typically involve what are called maximal sprints, for instance running or cycling as fast as you can, for 30 seconds. And sprints that are completed as such a high pace can be difficult to complete particularly for someone who is brand new to such levels of working out. This of course indicates that though HIIT is extremely effective at improving fitness levels, more and more people find themselves intimidated by HIIT sessions and in turn put off completing them due to the intense levels of exercise of which are required.
With more and more studies adding to the growing body of evidence of which suggests that HIIT training is remarkably effective at improving markers of health, it still remains quite unclear as to why in particular HIIT sessions work so effectively. Many researchers have been able to prove that it is related to traditional endurance forms of exercise, such as the increase in the muscles of the body’s ability to use oxygen. However, while HIIT sessions do appear to be far more effective at improving markers of health, further research, particularly in terms of larger studies that examine the level of safety, adherence rates and even participant enjoyment are significantly needed. These future studies could most certainly examine the real world potential as well as the application of HIIT workouts, as a tremendous amount of the current research that is presently being conducted is under controlled laboratory conditions.
While it remains quite clear that there is still a tremendous amount that is unknown about HIIT training , what remains clear is that by utilizing a modified HIIT session into your life, you may actually be able to increase your level of fitness while spending way less time at the gym. And given the fact that we live in an increasingly fast paced and stress filled world, that is most definitely not a bad thing!
Amy Koller
Amy Koller is a published freelance writer and blogger, punk rock drummer, wife to her crazy talented guitarist husband (they love rocking out together!), and supermom. The vast majority of her writing experience is dedicated to healthy living, martial arts, yoga, and all things related to parenting and mommyhood. Amy dedicates her love of blogging to inspire others to take on the belief that fitness has nothing to do with having the thinnest body around. It is a life-changing experience for the better and grants one the ability to feel that they are finally in control of their lives, even when it feels as if they have little left to hold on to. This thought process has transformed Amy’s own life, as well as her family’s. She seeks to help others in their journey to health and freedom too. She is also passionate about history (particularly military history) and has her B.A. in Cultural Anthropology with an emphasis on Archaeology.
