When people set out to establish an exercise routine, many of them do it to lose a few pounds.
On the other hand there are those who do it because they want to get in shape and want to experience better health.
And still others want to get stronger so they can accomplish physical tasks in their day to day life.
Whatever the reason for working out, many people know if they go and “do the darn thing” a few times a week they’ll eventually reach their goals.
The problem is many people report is they just don’t have enough time to exercise. Which is why research that’s coming out ought to be encouraging for anyone who has run into that problem.
The truth is the most efficient, as well as the most effective work out is actually one that can be done in the least amount of time.
Known as HIIT or High Intensity Interval Training, this style of exercise allows people to get an hours worth of results in just a few short minutes.
As Dr. Mercola writes, the evidence for pursuing HIIT style workouts is quite compelling:
On his blog he noted:
One study published in the Journal of Obesity2 reported that 12 weeks of HIIT not only can result in significant reductions in total abdominal, trunk, and visceral fat, but also can give you significant increases in fat-free mass and aerobic power.
Other research published in the journal Cell Metabolism3 showed that when healthy but inactive people exercise intensely, even if the exercise is brief, it produces an immediate measurable change in their DNA.
Several of the genes affected by an acute bout of exercise are genes involved in fat metabolism. Specifically, the study suggested that when you exercise your body almost immediately experiences genetic activation that increases the production of fat-busting (lipolytic) enzymes.
Yet another study found that unfit but otherwise healthy middle-aged adults were able to improve their insulin sensitivity and blood sugar regulation after just two weeks of interval training (three sessions per week).4 A follow-up study also found that interval training positively impacted insulin sensitivity. In fact, the study involved people with full-blown type 2 diabetes, and just ONE interval training session was able to improve blood sugar regulation for the next 24 hours!5
Best of all is HIIT routines don’t necessarily require complex exercise equipment or protocols.
For instance you could do 10 40 meter springs every minute on the minute for 10 minutes to help reach your goals.
Or, you can do the Tabata method which is 20 seconds of work, 10 seconds at anywhere from 4 minutes all the way to 8 minutes.
The most important part abut the HIIT method is to exert oneself at anywhere from 85-100% of maximum capacity only then to recover, and then re-engage at the same capacity.
When this is accomplished you might find that you’ve:
- Lost significant amounts of adipose tissue
- Increased your Vo2 max
- Gotten stronger
- Increased your endurance
- Stabilized insulin levels
- Felt better than you have in years
To learn more about HIIT you can read the entire article Dr. Mercola wrote on the subject here.