ButIn such cases, we do not exercise for at most four days per week. This can cause problems. “There are a number of health benefits,” most of them related to better blood sugar and blood pressure levels, he said, that occur only on days when we exercise. WhenIf we skip working out, even though we did HIIT the previous day, our blood sugar levels and blood pressure control could slip, reducing the long-term metabolic gains made from those earlier intervals. SoHe suggested that HIIT should be combined with other types of exercise such as walking, cycling, or calisthenics, if you plan on doing it.
IT or HIIT?
PerhapsName is the greatest obstacle to HIIT for many people.
“I wish we would start using the more-encompassing term ‘interval training,’” rather than HIIT, Dr. Gibala said. “So many people are intimidated, because they think HIIT has to be this all-out, hard-as-you-can-go, gut-busting workout.” ItHe said that it does not. On a green-yellow-red spectrum of physical effort, he said, it is “yellow.”
“You should be able to have short conversations with another person” during a typical interval, Dr. Wisloff said. “But if that person asks you to sing, you should not be able to.”
InThis level of effort can be practiced by walking up hills instead of on flat ground. Dr. Wisloff said. IntervalWalking is a great way of getting started with this type of exercise. InA large-scale experiment was conducted a few years back in JapanNearly 700 older adults of middle age and higher ages walked for 30 mins, some at their normal pace, while others alternated three minute increments of fast walking with three minutes of leisurely strolling. AtThe interval walkers were significantly fitter and more powerful at the end of five month. AndThe researchers found that 70 percent of interval walkers continued to follow their interval program when they checked in with them two years later.
KeepIt’s simple. Consider fartleks.
InterestedDo you want to try HIIT right now? Good, Dr. Wisloff said. “I would say that everyone should aim for at least one HIIT session per week, for the sake of health,” he said.
ChooseYou can choose which HIIT type appeals to your heart. YouOne minute on, one minutes off. This means that you push yourself for 60 seconds and then rest for 60. Dr. Wisloff’s research, with four minutes of strenuous effort followed by four minutes of rest. OtherResearchers use four-second intervals. I have tried the 10-20-30 approach and loved it. This was a pioneering idea by scientists. CopenhagenBegin by gently jogging for 30 seconds, then gradually increase your effort for 20 second, and then sprint for a further 10 seconds. Finally, you can return to the easy half hour jog.
ButI have settled down into frequent fartleks lately. SwedishFartlek is a speed play technique that involves picking a goal (e.g. a tree or light pole) and then speeding up until you reach it. No need to check your heart rate or track each interval’s length, in time or distance, said Dr. Wisloff, who also trains alongside fartlek. UseYour exercise will be shaped by the natural contours in the landscape. “This is perfect to do outside the gym,” he said, with little expense or experience needed. Just dash toward the tree until it recedes behind you, pick another landmark ahead, and you’ll be “HIITing” health and fitness goals.
Source: NY Times