Short and not sweet
|June 27, 2013||Posted by The Fit Scoop under Uncategorized|
The key to these types of workouts is that they must be INTENSE in order to achieve the desired improvements in fitness. As a personal trainer, I’ve had many clients, particularly those new to exercise, that are unable or unwilling to work out at this very uncomfortable effort level. Yes, a short high intensity interval session can be just as effective at increasing fitness as a longer session, but only if you are willing to really feel the burn – a legs burning, lungs heaving, and sweat dripping kind of burn. In order to see the benefits from a high intensity interval session you often have to work an an intensity equivalent to at nearly 100% of VO2 max.
It takes practice and a high level of motivation to be able to tolerate exercise at this effort level and to sustain the effort over the course of the intervals. This is why I don’t recommend these types of workouts to individuals who are new to fitness or coming back after a layoff. These types of efforts are more appropriate for people who are at least moderately-trained and have performed several weeks or months of easy and steady-state cardiovascular workouts. Only by building up your tolerance for moderate exercise you can safely take your training to the next level with high intensity intervals.
Tabata I, Nishimura K, Kouzaki M, et al. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc. 996;28(10):1327–30.
Gibala MJ, Little JP. Just HIT it! A time-efficient exercise strategy to improve muscle insulin sensitivity. J Physiol. 2010; 588 (18): 3341–2.