Workout Smarter Not Longer With High Intensity Interval Training

If you could work out for 15-20 minutes a day and get the same or better results than working out 30-45 minutes a day, would you be interested?  Recent studies examined the benefits of interval training and found that it can help people increase their level of fitness and burn more fat with just 20 minutes of exercise.

Interval training, also known as HIIT, is short bursts of physical activity with alternating intensities and short periods of rest.  Each burst of activity that increases you heart rate for a short period of time and then spikes it again after a minute or two of rest is more beneficial than a longer sustained period of increased heart rate.

It harkens back to Covert Baily and his theory of butter burning.  He has suggested when one starts running, they should mix sprints into their run to confuse their body, thus making it more responsive and ultimately increasing metabolism.  Think of it as creating muscle confusion for your heart.  You push its limit, slow it down and push it again.

For example, you start with an easy run at a sustainable pace, and then increase your speed for a short distance, slow it back down to an easier pace, and then rev it back up again. This approach helps build speed and endurance during one session. 

If you think about it most of us can sustain a level of exercise at 50 % of ability for a long period, but we really are not challenging ourselves. This is what makes interval training so wonderful.  It forces us to push ourselves to our maximum capacity for short periods and provides a benefit our bodies may not see otherwise.

High Intensity Interval Training, HIIT, is ideal for all fitness levels and those with chronic disease. It allows you to push yourself to your maximum capacity, which may differ from the person next to you. Studies show interval walking helps those with type 2 diabetes keep their blood sugar levels in check much more so than those who walked at the same speed for a longer period.

If you are just starting out try interval walking. Similar to the sprint idea, walk at a moderate pace for a few minutes and then increase you speed and repeat for 30 minutes.  As your fitness levels increase, you can increase your speed.  Working out in intervals does keep things exciting and shaken up a bit to prevent boredom.  It is all in how you choose to challenge yourself.

Beachbody understands the benefits of interval training, or HIIT, and offers several programs that operate on same principles.  I am happy to help you find the right HIIT program for your fitness level. Leave me a message or visit me here for more information.