A quick exercise HIIT

In today's modern society, time is of the essence. Everything we do is aimed at being more convenient and time-effective. Cars, tv remotes, fast food, elevators and many more have made our lives much more convenient as we can achieve desired tasks quicker. But the trade off for convenience is less movement, less physical activity.

Looking back a few generations, everyone lived a very active life. Less transport options meant everyone had to walk, cycle or ride from place to place. The majority of occupations involved physical labour. Kids ran and played games outside instead of spending their free time in front of a screen. As a result, obesity rates were very low.

As society has evolved to maximise time-efficiency and convenience, we have neglected to include regular exercise into this mix. However, exercise doesn't need to last for hours on end to be effective. There is overwhelming research now to suggest Interval-style training can be incredibly effective (sometimes more effective!) than conventional light-moderate intensity continuous exercise.

Interval-style training involves short bursts of higher intensity exercise, followed by an active gentle-light recovery period. This cycle will continue for as long as tolerable, but even short workouts of 10 min can be extremely beneficial for a wide range of pathologies including obesity, diabetes, hypertension, high cholesterol, cancer, depression and many more. Intensity during the "hard" workload doesn't have to be 100% maximal exertion, research shows that even moderate-high intensity bouts can still yield excellent results. This style of training can also be used effectively with both aerobic and resistance (strength) training.

An example of a high-intensity interval training (HIIT) workout might be using a stationary cycle for a period of 15 minutes. The first 5 minutes might be a gradually increasing warm up, followed by 20 second high intensity bouts (of 75-90% maximal exertion) and a 40 second gentle cycle recovery (20-30% exertion, slow speed). This would continue for 8 minutes. The final two minutes may be used as a slow recovery ride of cool down period. A workout of this style would be comparable (if not more effective) than a 30-40 minute light-intensity cycle.

By including HIIT workouts regularly we can really maximise our time efficiency without neglecting the powerful benefits exercise can provide, both physically and mentally. Individuals who include HIIT workouts can expect increased aerobic fitness, increased energy levels, less fatigue, better sleep quality, improved mood states, improved chronic disease states, decreased risk of chronic disease and many, many more. 3 or more workouts of this nature a week will provide huge improvements in the individual's health measures right across the board.

Always seek the advice of an Accredited Exercise Physiologist before you attempt HIIT for the first time, so workouts can be tailored to suit you. You can easily connect with me via my Stack Health online booking link - https://stackhealth.accelerware.com/bookings.cfm?fid=1857&tp=3545.

Mat C

Bryce Finck