(01-03-13) How to get fit in just 90 minutes per week

by David Gutierrez, staff writer

(NaturalNews) A workout technique known as interval training can help you get
in shape in a fraction of the weekly time investment required by more
conventional workout techniques, according to a study conducted by researchers
from Liverpool John Moores University (LJMU), the University of Birmingham and
published in the Journal of Physiology.

According to World Health Organization recommendations, all people should
engage in between three and five hours of endurance training every single week
in order to be fit and healthy and to reduce their risk of chronic diseases and
early death. Yet, it can be a major challenge for many city dwellers to make
that much time for exercise. Indeed, the majority of U.S. adults do not meet
exercise recommendations, and lack of time is considered the main cause.

The study compared two separate forms of workout known as High-Intensity
Interval Training (HIT). HIT consists of alternating between a vigorous
activity (such as running or cycling) and a less vigorous activity (such as
walking) - which activities are used and for how long varies depending upon the
needs of the individual. HIT programs are popular because they provide
comprehensive fitness workouts in a short period of time. For example, a
typical HIT workout might consist of 90 seconds cycling on an exercise bike as
fast as possible, followed by 60 seconds of slow cycling, repeated five times
for a total of a 15-minute workout.

Fitness in just 90 minutes per week
In the current study, researchers evaluated several health markers of people
who had taken part in HIT or Sprint Interval Training (SIT) workouts.

"SIT involves four to six repeated 30-second 'all out' sprints on special
laboratory bikes interspersed with 4.5 minutes of very low intensity cycling,"
researcher Sam Shepherd said.

"Due to the very high workload of the sprints, this method is more suitable
for young and healthy individuals. However, anyone of any age or level of
fitness can follow one of the alternative HIT programs."

The researchers found that just three half-hour SIT sessions per week improved
insulin sensitivity (a marker of health and fitness) as effectively as five one-
hour traditional endurance sessions. SIT was also effective at improving
delivery of glucose and insulin to skeletal muscle and burning of fat stored in
skeletal muscle.

"Additionally, we found a reduced stiffness of large arteries which is
important in reducing the risk of vascular disease." researcher Matthew Cocks
said.

The findings suggest that HIT and SIT should be effective at reducing the risk
of cardiovascular disease, diabetes, obesity and many other conditions
associated with aging.

Shepherd further noted that according to the preliminary results of an ongoing
pilot study at the University of Birmingham, people between the ages of 25 and
60 rank HIT (performed on exercise bikes) as more enjoyable than traditional
endurance training. The study participants also appear to experience greater
improvements in mood from HIT than from endurance training.

"This could imply that HIT is more suitable to achieve sustainable changes in
exercise behavior," Shepherd said.

Sources:

http://www.sciencedaily.com/releases/2013/02/130201090405.htm
http://www.emaxhealth.com

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