What is High Intensity Interval Training and What Are The Benefits?



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No Time for Exercise? Try High-Intensity Interval Training (HIT)

FROM: Isagenix Health

April 24, 2013

 With high-intensity interval training, you reap the benefits of exercise without spending hours at the gym.

We all know that exercise is good for us, and we’ve heard that we should be getting 30 to 60 minutes per day most days of the week. But in today’s fast-paced world, where the demands of work, child care, and home maintenance seem to endlessly steal from our ever-shrinking depot of availability, finding the time to meet these recommendations can be quite a challenge.

What if there was a form of exercise that would allow you to reap the many health benefits of regular physical activity in just a quarter of the time? According to a recent review written by Australian researchers, high-intensity interval training (HIT) is a form of exercise that may do exactly that. Mounting evidence cited by the authors suggests that HIT is a time-efficient and effective alternative to traditional endurance exercise for boosting weight loss, aerobic stamina, and cardiovascular and metabolic health (1).

What is HIT?

HIT involves alternating intense bouts of exercise, ranging from 30 seconds to several minutes, with recovery periods spanning one to five minutes. For example, a cyclist might incorporate HIT by pedaling as fast as possible for 30 seconds against a strong resistance, lowering the resistance and leisurely cycling for 4 minutes, and then repeating this alternating schedule 4 to 6 times per session.

Such a training regimen adds up to about 20 to 25 minutes of exercise, which has shown substantial benefits when performed as few as three times per week (2). Just 2.5 hours of HIT completed over a total of 2 weeks has demonstrated benefits that are equivalent to 10.5 hours of continuous moderate exercise.

What are the benefits of HIT?

1. Improved Body Composition

Many turn to traditional endurance exercise in the attempt to lose weight and improve their physical appearance, yet HIT may deliver even better results. HIT has been shown to reduce body fat, particularly abdominal fat (1, 3). In comparison with continuous moderate exercise, HIT increases energy expenditure and fat burning to a greater extent in the minutes and hours after a workout (1). This “after burn” is formally known as excess post-exercise oxygen consumption (EPOC) and reflects the body’s extra use of energy to replenish depleted fuel stores, repair cells, and restore hormonal and other body systems to their pre-exercise state. (This is also prime time for consuming IsaLean Shake or IsaLean Pro to fuel greater muscle growth!)

In addition to increasing EPOC to a greater extent than traditional endurance exercise, HIT also promotes greater releases of growth hormone (4). This transient increase in growth hormone may be important during the post-workout period when muscles are primed for growth. During exercise, muscle damage occurs and muscle synthesis stops. Spikes of growth hormone promoted by HIT may quickly mitigate protein breakdown after exercise and serve as a signal for muscle growth (5).

HIT may also help preserve muscle mass in other ways. During long bouts of steady-state exercise, glycogen (the storage form of sugar) becomes depleted, and the body begins to break into its muscle reserves to get protein that can be used for energy. Because HIT relies on intervals of intense exercise broken up by intervals of more leisure, less intense exercise, muscle reserves are better preserved. Together, increases in growth hormone and the protection of muscle protein results in the preservation of muscle mass, which keeps metabolism running high and supports greater fat loss over the long term.

2. Improved Cardiovascular Health

It is well known that several different markers of cardiovascular health—such as VO2 max, blood vessel wall elasticity, and blood pressure— can be improved by steady-state endurance training. HIT has also demonstrated equivalence or superiority over traditional endurance training in improving these markers (1). VO2 max is a measurement that determines the physical fitness of a person. It detects the maximum ability of the body to transport and use oxygen during exercise. The higher the VO2 max, the more efficiently a person can get oxygen to working muscle, and the more rapidly this oxygen can be used to power performance. Because the heart is a muscle that can be strengthened by exercise, HIT can improve the heart’s ability to contract, increasing the amount of blood and oxygen that can be pumped to muscle. HIT has been shown to increase VO2 max to an even greater extent than traditional endurance training (1).

An important indicator of cardiovascular health is blood vessel wall elasticity, often referred to as endothelial function; the better the endothelial function, the greater the capacity of the blood vessel to expand or contract when necessary. Unhealthy arteries tend to be harder and less flexible. HIT has also demonstrated improvement in endothelial function and in reduction of blood pressure (1).

In addition to increasing VO2 max, improving endothelial function, and lowering blood pressure, HIT may help lower total cholesterol and LDL cholesterol (the “bad” cholesterol), while also increasing blood levels of HDL cholesterol (the “good” cholesterol) when combined with a balanced diet. Improved levels of cholesterol, as well as better blood pressure and endothelial function, can lead to reduced cardiovascular disease risk.

3. Improved Metabolic Health

Another well-known benefit of regular exercise is improved blood sugar control. Exercising muscle has a high demand for sugar as a fuel source. The more intense the exercise, the more muscle relies on sugar from the bloodstream and stored forms of sugar (glycogen) for energy. HIT has been shown to be effective in reducing blood sugar, and has also been shown to improve insulin sensitivity (1).

As a gatekeeper of sugar’s entry into body cells, the hormone insulin has a primary role in keeping blood sugar levels within a healthy range. Resistance to insulin ultimately leads to high blood sugar levels and impaired energy production. The ability of HIT to enhance insulin sensitivity helps ensure the delivery of sugar to the cells that need it as well as proper blood sugar control.

4. Improved Aerobic Stamina and Exercise Performance

Although steady-state endurance training is notorious for improving aerobic stamina and conditioning, studies show that HIT is also an effective exercise strategy for achieving this goal. Not only does HIT increase VO2 max, it also increases time to exhaustion during exercise. In one study, the length of time that a group of eight athletes were able to cycle at 80 percent VO2 max nearly doubled—from 26 minutes to 51 minutes—after undergoing six HIT sessions over two weeks (6).

Another factor that contributes to endurance performance is the ability of the muscle to store sugar as glycogen. Glycogen is used for energy as exercise progresses. There is a limit to the amount of glycogen that each person can store, but HIT has been shown to increase this amount (1, 2, 7). HIT also causes muscle to lower the rate at which it uses glycogen for energy, resulting in a greater reliance on the use of fat for fuel. Increasing and preserving energy stores in the form of glycogen will extend time to exhaustion, ultimately improving exercise performance (1, 2, 7).

HIT is for (Almost) Everyone

Most people can benefit from HIT. Studies have shown that it is safe and effective for those with health conditions such as diabetes and cardiovascular disease, and offers numerous advantages for healthy people simply looking to save time or switch up their workouts (1). Even professional endurance athletes are using HIT to improve performance by incorporating it alongside traditional endurance exercise in a comprehensive training program.

HIT is a fun way to break up the monotony of conventional workouts, and according to the Australian researchers, may even be easier to stick to than traditional endurance training. HIT can yield substantial health and fitness benefits with minimal time commitments, making it the perfect prescription for those who don’t have 30 to 60 minutes every day to meet the current exercise recommendations. However, before starting HIT or any other exercise program, a consultation with a person’s physician is advised to determine if appropriate.

References

1. Shiraev T, Barclay G. Evidence based exercise – clinical benefits of high intensity interval training. Aust Fam Physician. 2012 Dec;41(12):960-2.

2. Gibala MJ. High-intensity interval training: a time-efficient strategy for health promotion? Curr Sports Med Rep. 2007 Jul;6(4):211-3. Review.

3. Boutcher SH. High-intensity intermittent exercise and fat loss. J Obes. 2011;2011:868305.

4. Pritzlaff CJ et al. Impact of acute exercise intensity on pulsatile growth hormone release in men. J Appl Physiol. 1999 Aug;87(2):498-504.

5. Post-exercise hypertrophic adaptations: A re-examination of the hormone hypothesis and its applicability to resistance training program design. J Strength Cond Res. 2013 Feb 25. [Epub ahead of print]

6. Burgomaster KA, et al. Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans. J Appl Physiol. 2005 Jun;98(6):1985-90. Epub 2005 Feb 10.

7. Gibala MJ, McGee SL. Metabolic adaptations to short-term high-intensity interval training: a little pain for a lot of gain? Exerc Sport Sci Rev. 2008 Apr;36(2):58-63.

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The Difference Between Being Fit & Fat

"One of the first things successful people realize is the old adage, "if it is to be, it is up to me." This doesn't mean that you do it all alone. It simply means that you take responsibility for your life and your career." -- Jim Rohn

Seven Ideas to Add More Steps to Your Life!

Someone told me once if you wanted to really lose weight that you needed to walk 10,000 steps a day.  OMG – that is about five miles!!  When I was at my sickest … I could barely make it from my bed to the living room … I think that was only 60 steps.  I am doing better now (in spite of bad knees) and have worked up to 30-45 minutes without having to stop and rest.  But still … that is a long way from 10,000 steps.

There are some good reasons for walking beside weight loss.  According to The American Heart Association, it is a great way to prevent and treat heart disease and the risk factors that lead to heart disease.  Because walking is a weight-bearing exercise it also helps in preventing osteoporosis.  When I was depressed my doctor suggested that instead of just sitting around feeling bad, I should go for a nice walk.  Between the exercise, getting outside and enjoying the beautiful scenery, I found that my depressive mood was definitely lifted even after a short walk.

At this year’s Isagenix Celebration, my hubby bought me a pedometer.  I have been trying to hit the magic mark of 10,000 steps since then … but it just ain’t happening!!!  L

I found this article on Shine (http://shine.yahoo.com/healthy-living/seven-easy-steps-away-10-000-steps-day-130200639.html), that gives some suggestions on how to get in your steps every day.

1. Get a pedometer:  (Okay, I’ve done that!).  The reason this is important, beside keeping track of your steps, is that it keeps you mindful of your goal.  One of the suggestions that the Shine article made was to get pedometers for the whole family (or your walking group) and have a friendly competition to see who gets in the most steps each day!!)  Making it a game makes it seem more like fun and less like work if you ask me!!

2.  Check your progress: Check the pedometer several times during the day. If you get to your first coffee break and you are not up to 2,000 steps yet, you might want to take a couple of laps around the building instead of sitting down for a fattening latte (wow … that is two good things!) If you are heading home after work and notice you are still below 7,000 steps, you need to think quickly if you have any errands you can run (or more precisely “walk”) before you get home.  If not, how about walking the dog or doing a trip around the park with the kids.  (This is when a crockpot comes in handy so you don’t have to worry about fixing dinner right away when you get home).

3. Walk your kids to school:  If they are not in high school it can be a really great bonding time for you and the munchkins.  If they are in high school, forget it!! They wouldn’t be caught dead having a parent escorting them to school. The walk home gives you time to run errands, have time to plan out the rest of the day, or just have a peaceful time for yourself. All these activities will add steps to your meter and a smile to your face!

4. Work drop-ins:  If you are at work, get up to see a colleague instead of texting them, emailing them, calling them or instant messaging them. Have a walking meeting instead of a phone call. Talking face-to-face is almost a lost art. Walking over to someone’s desk to actually speak to them will be a shock for them I am sure, but it might catch on.  Think of how much healthier everyone would be if it did.

5.  Skip the elevator:  Walk up and down stairs instead of using the elevator.  If you have bad knees like me, take the elevator up, and then use the steps to walk back down to the ground floor.  Too many floors to walk?  Break it up. Take the stairs up one flight and then take the elevator the rest of the way.  When that gets easy, walk up two levels before taking the elevator. Keep adding flights until you can easily make it to the top.  If you are a real adventurer, try doing this more than once a day.

6. Park farther away: This is my hubby’s favorite trick.  I have a disability parking placard for my car, and yet he decides to take the furthest parking space he can find.  I used to get all huffy about it, but now I just think of it as an easy way to get more steps in.  If you take the bus or tram to work, get off a stop or two early and then walk the rest of the way.  Walking is a nice way to clear your mind in the morning and you’ll be ready to sit behind your desk the rest of the day.

7.  Browse more:  I used to say that my favorite exercise was “power shopping.”  I loved to go to the store and walk up and down the aisles looking at everything they sold.  It was a lot of fun.  You don’t have to spend money, and you still get the fun of shopping.  My hubby and I also mall walk or aisle walk when the weather is bad outside.  We both enjoy it even though the cashiers keep wondering if we are ever going to buy anything.

Well there are seven easy ways to get more steps on your pedometer.  I am going to try them out starting tomorrow morning.  I know that you have to make a plan and then work it. Being mindful of your goal will help you reach it.  As you are walking, think about how good you are going to feel as you get ready for bed and see that you really did accomplish 10,000 steps.

Happy Walking – Let me know how you do!

Benefits of Walking

After reading this article I decided, even with my bad knees, that I need to start walking more.  I am soon going to have a great looking body and I want to have the time to enjoy it ... so grab your pedometer and join me!!!

Benefits of Walking -- http://health.yahoo.net/experts/dayinhealth/easiest-way-live-longer

Did you know that every minute you walk can extend your life by 1.5 to 2 minutes? In addition, many studies show that people who walk regularly live longer, weigh less, have lower blood pressure, and enjoy better overall health than non-walkers.

Ready to lace on your shoes? If you want to add to the amount of walking you do, just clip on a pedometer. That simple action actually increases your physical activity by over 2100 steps per day, a review that pooled data from 26 studies found.

Here’s a look at ten benefits of walking.

Walking Increases Your Lifespan

Walking more than an hour a day improves life expectancy significantly, a 2011 study showed. The researchers looked at 27,738 participants between the ages of 40 and 79 over a 13-year period. Surprisingly, their lifetime medical costs did not increase—even though they lived longer.

“An increase in walking time at the population level would bring about a tremendous change in people’s health and medical cost,” the study authors wrote.

Walking Wards Off Diabetes

Just thirty minutes of walking a day can prevent diseases such as type 2 diabetes, a 2002 study looking at both overweight and average weight men and women in a population at high risk for the disease showed.

If you already have diabetes, walking is helpful for you, too. A mile or more daily cuts your risk of death from all causes in half, according to a 2007 study.

Walking Keeps Your Mind Sharp

Walking 72 blocks a week (around six to nine miles) helps increase grey matter, which in turn lowers the risk of suffering from cognitive impairment—or trouble with concentration, memory and thought, according to a study which looked at 299 seniors over a nine-year period.

Furthermore, walking five miles per week can provide some protection to the memory and learning areas of the brains of those already suffering from Alzheimer’s disease or mild cognitive impairment, and lead to a slower decline in memory loss.

Walking Helps Lower Blood Pressure

Walking just 30 minutes a day, three to five days a week—even when the 30 minutes are broken into three ten-minute increments—has been found to significantly lower blood pressure.

 Walking is Great for Bone Health

Putting one foot in front of the other for about a mile a day led to improved bone density in post-menopausal women, and slowed the rate of bone loss from the legs, according to a 1994 study. “It takes walkers four to seven years longer to reach the point of very low bone density, study leader Dr. Krall told the New York Times.

Walking Cuts the Risk of Stroke

Walking about 12.5 miles a week or more cut the risk of stroke in half, according to a study looking at over 11,000 Harvard University alumni with an average age of 58.

Walking Improves Your Mood

If you’re feeling down in the dumps, walking is a quick and easy solution. Just thirty minutes on a treadmill reduces feelings of tension and depression, according to research published in the British Journal of Sports Medicine. In fact, the study found that walking lifted moods more quickly than anti-depressants did (and with fewer side effects).

And the more people walk, the better their mood and energy, says California State University Long Beach professor Robert Thayer, based on a study looking at 37 study participants over a 20-day period.

Walking Torches Calories

Just 20 minutes of walking a day will burn 7 pounds a year. The effects are even more dramatic when you add in some dietary changes as well.

Walking Improves Insomnia

Having trouble sleeping at night? Try taking a brisk 45-minute walk in the morning five days a week, and your sleep may improve significantly, according to research from the Fred Hutchinson Cancer Research Center in Seattle, which looked at women from the age of 50-74. (Walking in the evening, however, sometimes has the opposite effect—so keep an eye on when you’re exercising and what your sleep patterns are.)

Walking is Good for the Heart

Women who took brisk walks for three or more hours per week reduced their risk of heart disease by 30-40 percent, according to an analysis of over 72,000 women aged 40-65, who were enrolled in the prospective Nurses’ Health Study. As I reported recently, heart attacks kill more US women than men annually. However, the benefits of walking aren’t limited to one gender. A different study showed that walking can cut the risk of coronary heart disease in half for men between the ages of 71 and 93.