 |
Leigh Elder |
Recently, there has been an explosion of exciting research promoting high intensity exercise for health. This High Intensity Interval Training exercise has been shown to improve a wide range of health measures in considerably less than half the amount of time.
This is highly significant in today's busy, time-poor world, because one of the most common reasons for not exercising is a perceived lack of time.
Some of the benefits and characteristics of interest to us include:
• Time efficiency
• Flexibility, as to when or where it is carried out
• High intensity is performed at a safe level for each individual
• No equipment is necessary
• The resting metabolic rate is elevated and blood-sugar levels are decreased for many hours after HIIT
So, HIIT is the time-efficient way to get fit and improve health. The intensity is relative to your own level of fitness. For example, for a fit person, sprinting up a hill would be high intensity. But for a less fit person, walking up that same hill would be high intensity.
Mix it up – many different intervals (durations and intensities), have been shown to be effective. For example:
• 5 x 30 seconds exercising 'as hard as you can go” with 1 minute easy recovery between each – that is just 2½ minutes of exercise.
The pain is short-lived and feels great, like you have really achieved something.
Mix up the types of exercise:
• Arm exercises – boxing, grinding, resistance bands or weights, swimming,
rowing
• Leg exercises – running, walking uphill, stairs, squats, lunges, skipping, cycling
• A combination of the above
• 1 x minute walking uphill, 1 x minute resistance band, or classes like CrossFit, team sports and aerobics or dance classes.
The list is endless and there is something for everyone. Google ‘high intensity training' for many types of exercises, routines, and information.
Reference: These are excerpts taken from ‘The Eat For Keeps Experience'.
Leigh is the founder of Eat for Keeps and can be contacted on 027 2941980 or by emailing katlee@xtra.co.nz