BOOST FITNESS WITH HIIT
Many people who are time poor due to family and work commitments will struggle to fit in the current World Health Organisation (WHO) physical activity guidelines of between 150-300 minutes of moderate activity per week (or 75-100min of vigorous activity per week).
Research shows that variations of HIIT can also improve health. A review paper in The Journal of Physiology collates a decade’s worth of research and shows that low-volume HIIT (less than 20 mins total exercise time, including warm-up and cooldown) yields comparable improvements to exercise sessions that meet the current guidelines, despite requiring less time.
Researchers defined low-volume HIIT as sessions which included less than 15 minutes of high-intensity exercise (not including recovery periods). As little as four minutes of HIIT three times per week for 12 weeks significantly improved blood sugar levels, fat in the liver, and cardiorespiratory fitness in adults with type 2 diabetes. The improvements were comparable to a session involving 45 minutes of moderateintensity aerobic exercise.
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Jun 2021
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