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Santa Fe New Mexican - Healthy Living - - EXERCISE -

In the last cou­ple of years, high-in­ten­sity in­ter­val train­ing has be­come the lat­est dar­ling of gym­go­ers ob­sessed with burning calo­ries and do­ing so at top speed.

“The re­turn on in­vest­ment of in­ter­val train­ing is fab­u­lous, and it keeps ex­er­cise in­ter­est­ing,” says Richard Cot­ton, the na­tional direc­tor of cer­ti­fi­ca­tion at the Amer­i­can Col­lege of Sports Medicine

Santa Fe per­sonal trainer Jeff Nailen says, “When you do a high in­ten­sity work­out, it speeds up your me­tab­o­lism for up to 38 hours af­ter the work­out. The most con­ser­va­tive stud­ies I’ve seen show that in­ter­val train­ing is nine times more ef­fec­tive than long slow dis­tance train­ing. Other stud­ies show it’s up to 20 times more ef­fec­tive.”

In­ter­val train­ing is un­doubt­edly ef­fec­tive — for those who keep it up — but sev­eral stud­ies have also shown that the com­mit­ment in gym time and work­ing with a trainer is a ma­jor ob­sta­cle for many peo­ple. Now, a team of Canadian re­searchers has shown that just three min­utes of all-out, heart-pump­ing ex­er­cise per week has sig­nif­i­cant benefits — bet­ter en­durance, bet­ter blood pres­sure and blood sugar lev­els and bet­ter mus­cle ac­tiv­ity.

The study, pub­lished in PLOS ONE, the on­line medicine and science jour­nal, had vol­un­teers in­cor­po­rate one minute of hard ex­er­cise in each of three weekly work­outs that can eas­ily be done at home. Martin Gibala, one of the study’s au­thors, says that even peo­ple with chronic dis­ease can use this type of brief high-in­ten­sity ex­er­cise safely, sim­ply by ad­just­ing the in­ten­sity to their start­ing fit­ness level.

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