High-Intensity Interval Training has been growing in popularity, and research supports potential benefits for all ages.
Physical activity is integral to good health. High-intensity interval training, or HIIT, is more time-efficient than traditional workouts, and research has shown it has many health benefits, including improving fitness, cardiovascular health, and insulin function, and helping with weight loss.
What is HIIT? HIIT involves performing short, vigorous bursts of activity followed by low-intensity activity or rest. This cycle is repeated for a series of sets. The high-intensity activity should get one’s heart rate up to about 70 to 90 percent of maximum. For the low-intensity period, heart rate should be about 60 to 65 percent of maximum. (A quick estimate of your maximum heart rate is 220 minus your age.) On a stationary bike, for example, a HIIT workout could be 30 seconds of pedaling at maximum effort followed by two to three minutes of easy pedaling, repeated for three to five cycles. Activities and intervals can be adapted to an individual’s current fitness level. Any activity that gets one’s heart rate up, including walking/jogging, using an exercise machine, or performing jumping jacks, sit-ups, push-ups, or squats will work.
The standard physical activity recommendation of 150 minutes of moderate activity or 75 minutes of vigorous activity weekly for good health still stands. HIIT is a type of vigorous activity that has been recognized as a more efficient alternative to traditional moderate-intensity continuous training. With a physician’s approval, HIIT can be an option for all ages and fitness levels, including individuals who are currently sedentary, unfit, or living with a lifestyle-related disease like diabetes or high blood pressure.