Kick it up a notch … or two

Short workout all that’s needed, Jill Barker says.

When someone mentions highintensity 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.

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, highintensity 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.