If you hate to exercise or just don’t have the time, High Intensity Interval Training (HIIT) may be ideal for you.
HIIT involves a quick workout (up to 15 minutes), interspersed with short bouts (20 to 30 seconds) of more intense exertions. HIIT has two other major benefits besides saving time: Studies show it can strengthen the heart and utilize stored body fat significantly more than longer workout sessions.
A 20-week study at Quebec’s Laval University found those who did HIIT workouts lost nine times as much body fat as the control group who did a 45-minute, non-stop workout at moderate intensity. The results of this early HIIT study have been consistent in studies since then. Research also finds HIIT produces a greater increase in aerobic capacity (ability to use oxygen) than steady-state training.
When we are younger, we have the advantage of a naturally “faster” metabolism for our body’s functions (including utilizing body fat!). However, as we age, the body utilizes stored fat more effectively during exercise if we can activate our fat-burning hormones (leptin, thyroid hormones, adrenaline or epinephrine, glucagon, DHEA, testosterone and others). And the best way to activate these hormones after menopause or andropause is with frequent short bursts of intensity (HIIT).
Here’s a basic example of an HIIT workout (consult your health professional if you are very unfit, ill, or recovering from injury):
- First, warm up for about two minutes with an easy-paced walk outdoors, or on your treadmill or exercise bike.
- After the brief warm-up, increase the intensity for 20 to 30 seconds: walk faster, swing your arms more, skip, jog, or increase the tension to pedal harder on your exercise bike. If it’s handy, you could also walk up a set of stairs (or uphill). If you aren’t fit yet and until you become fitter, don’t kill yourself! Just make this 20-30 second burst more of an effort for you.
- Follow this short burst of intensity with a recovery period of one to two minutes of a very easy intensity: slow your walking pace or reduce the tension on your exercise bike. The length of this recovery period will depend on your fitness level and can be shortened over time as you become fitter.
- Repeat steps 2 and 3 for the duration of your workout. Follow your HIIT workout two to three times weekly. Be sure to stretch afterwards.
HIIT deserves a much longer explanation than this space allows. If you’d like to learn the many variations of HIIT workouts, suitable for your individual needs or limitations, consult with a Certified Personal Trainer.
No matter what type of exercise program you choose, never overlook the importance of a healthful, balanced diet. Your daily diet is a huge factor in keeping you healthy. A sensible diet also helps keep your hormones balanced to avoid weight gain as you age.
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.