Kick it up a notch … or two

It pays to make your workouts short and tough

When someone mentions high-intensity interval training, you probably picture young, fit gym rats.

But new evidence suggests that short, intense bouts of exercise could be the next big thing for those more comfortable in plussize clothing.

Lauded for its ability to achieve the same fitness benefits as moderate-intensity workouts but in less time, high-intensity interval training (HIIT) has become popular among time-crunched fitness fanatics.

But until recently, it’s been considered too harsh for anyone new to exercise and those who carry extra weight.

Little is known about the role HIIT plays in getting rid of excess inches, which is generally considered best achieved through longer, steady workouts.

Studies that have used HIIT to take off pounds have demonstrated mixed results. So to find out more about the effect of HIIT on weight loss and cardiovascular and metabolic fitness, Norwegian researchers divided 46 moderately obese men and women into three groups and had them follow a 12-week routine on a stationary bike.

Researchers measured weight, height, waist and hip circumference and tested cardiovascular fitness (V02 max), resting metabolic rate (the number of calories burned at rest), food intake and insulin levels.

The HIIT exercisers sprinted as hard as they could (85 to 90 per cent of their maximal heart rate) for eight seconds followed by 12 seconds of turning the pedals as slowly as possible with the total duration of the workout individually prescribed to burn 250 calories — about 20 minutes.

The second group performed a half-HIIT workout, which followed the same protocol as the HIIT but for only about 10 minutes, burning about 125 calories.

The third group cycled at a lower intensity (70 per cent of maximal heart rate) and continuous pace for about 32 minutes to burn 250 calories. The results? All three programs similarly improved body weight and composition, resting metabolic rate, insulin sensitivity and cardiovascular fitness.

It demonstrates “that in sedentary obese individuals, even a very small volume of exercise can induce improvements in metabolic and cardiovascular factors,” the authors said.

Admittedly, the changes in body weight and composition and cardiovascular fitness by everyone involved weren’t huge, but the fact that similar results occurred in 10 minutes versus 32 minutes is the real eye-opener.

What does this mean for the average exerciser trying to lose a few pounds?

It offers insight into the benefits of short-duration, high-intensity workouts, and confirms that even 10 minutes of exercise can make a difference.

But those 10 minutes need to include bouts that border on the uncomfortable, something the unfit generally try to avoid.

But that’s the trade-off if lack of time is one of the reasons you don’t hit the gym more often.

The upside is that the extreme effort was short-lived — just eight seconds. In practical terms, that means walking, swimming, running or cycling as fast as you can and as hard as you can and staying there for the full eight seconds.

If you’re new to exercise and carry excess weight, performing your HIIT workouts on a bike is a smart decision. Cycling is a nonimpact workout that is gentler on your joints than running or walking, which makes it easier to add that extra effort.

Also worth keeping in mind is that not all HIIT workouts are the same. The results of eight seconds of effort and 12 seconds of taking it easy might not be the same when the intervals are slightly longer.

But that doesn’t mean HIIT intervals aren’t for you.

Devoting 10 minutes a day to exercise is decidedly easier to fit into a busy lifestyle than 30-minute workouts, which is the plus side of pushing your physical limits.

And who’s to say your exercise routine should be limited to highintensity, short-duration interval workouts?

Mixing it up between a long walk on nights when you need to chill out and early morning speed workouts is a workable plan.

Best of all, in a few weeks you’ll be fitter and leaner by making “short and tough” your new mantra.