High intensity interval training has been proven by recent research to have dramatic effects on exercise performance. It is remarkable because of the seemingly low volume of work required to bring about these changes.
Obstacles to exercise are numerous and varied. Many revolve around our fears of inadequacy and self-consciousness. Indeed, a recent survey by the UK mental health organisation, Mind, found the that biggest obstacle to outdoor exercise for women over 30 was low self esteem and a lack of body confidence. But, there are practical issues too. Our increasingly busy lifestyles mean that we have less time to devote to looking after our own health and fitness.
Of course, running is a great way to get and stay in shape, but it can be time consuming, and perhaps the gradual fitness gains achievable are not great enough to tempt some people into action especially if their sole motive is purely exercising for health.
What if there was a way to speed up the fitness process, so that very real results could be attained in a relatively short period? Well, thankfully there is. Amazingly, a total exercise duration of just 15 minutes in a 2-week period can improve aerobic performance by 10%-20%. These are huge gains and could just offer the springboard many people need to increase their motivation to train, and increased motivation will mean that they are more likely to overcome some of the barriers that stop them from exercising.
This should be very exciting for anyone, but particularly those with limited time availability, or those daunted by the thought of pounding the roads, mile after mile.
High Intensity Interval Training, HIIT, involves short bursts of all out effort, and by short, we mean really short. This type of training will be unfamiliar to many runners let alone the vast majority of the population that do not exercise regularly.
Dr John Babraj PHD, from the Division of Sport and Exercise at the University of Aberty Dundee, has carried out studies with various HIIT protocols using specialised ergometers. Ergometers are highly specialised machines used in the measurement of human physical performance. He has demonstrated improvements of 15% in cycling performance with sub-elite triathletes using just 10 x 6 second sprints.
Of course, such training sessions are difficult to apply on the road.
However, Dr Babraj has devised a HIIT protocol for runners to use. When tested on a group of young male rugby players, the results were significant improvements in aerobic performance - with just 6 sessions over 2 weeks.
Here's what you can do to replicate this form of exercise.
Find a hill: gradient about 1:10.
Warm up, then run 4 x 30 second all-out sprints up the hill. In between each effort walk or jog back down the hill for a long recovery.
Run this 3 times a week, increasing reps every second session from 4 to 5 to 6.
You'll need good, long recoveries of around 3 or 4 minutes to ensure adequate rest so that each effort can be maintained at a high level.
This will be hard, it's not often we ask our bodies to work to their maximum effort levels. But, this can be the appeal of such an exercise session; it's hard and painful at the time, but thoroughly rewarding at the end. Our bodies have evolved to be exerted; it's why we have such high levels of performance potential. But, remember, it is only potential if we can be bothered to explore what we are capable of.
When coupled with a well designed training plan, HIIT can be fast-track way to embark on an effective fitness regime.
If you've not done any sprinting for a while, we'd recommend a gradual adaptation, especially if you are of advancing years. And, as always, if you have any reason to suspect that you are risking your health by exercising at high levels then consult your medical practitioner first.
No comments:
Post a Comment