High-Intensity Interval Training (HIIT)
May 31, 2021
High-Intensity Interval Training, as the name suggests, involves short, sharp bursts of high-intensity exercise followed by periods of rest or light exercise to recover in between. The type of exercise is limited only by your imagination and can include cycling, running, fast walking, swimming, or body weight exercises such as burpees, squats, push ups, or combinations of any or all the above! It really doesn’t matter – just whatever you can use to get your heartrate up quickly during the intervals. Perhaps even ducking into the stairwell at work in between meetings for ten minutes of intervals up and down the stairs?
Studies show that even small amounts of exercise reduce our chances of a wide range of diseases and make a significant difference to our health and wellbeing. Studies also show that HIIT sessions of as little as 15 minutes can convey the same health benefits as much longer lower-intensity cardio sessions. For the time-poor, HIIT offers a great way to bolster the Body Layer of your Resilience Shield while still fitting everything else into your busy day.
For the science behind the benefits of HIIT check out the references below:
- Wen CP, Wai JP, Tsai MK, Yang YC, Cheng TY, Lee MC, Chan HT, Tsao CK, Tsai SP, Wu X. Minimum amount of physical activity for reduced mortality and extended life expectancy: a prospective cohort study. Lancet. 2011 Oct 1;378(9798):1244-53.
- Gibala MJ, Little JP, Macdonald MJ, Hawley JA. Physiological adaptations to low-volume, high-intensity interval training in health and disease. J Physiol. 2012 Mar 1;590(5):1077-84.
- Burgomaster KA, Howarth KR, Phillips SM, Rakobowchuk M, Macdonald MJ, McGee SL, Gibala MJ. Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. J Physiol. 2008 Jan 1;586(1):151-60.