High-Intensity Exercise Is More Time Efficient!

High-Intensity Exercise Is More Time Efficient!

by | Apr 3, 2017 | HIIT

The United States Science-Based Guidelines for Physical Activity Recommendations for Adults call for 50% less time on aerobic physical activity for vigorous-intensity vs moderate intensity.

A general rule of thumb is that 2 Minutes of moderate-intensity activity is the same as 1 minute of vigorous-intensity activity. See below for a more detailed list of their recommendations for substantial health benefits.

A general rule of thumb is that 2 Minutes of moderate-intensity activity is the same as 1 minute of vigorous-intensity activity

Do one of the following in episodes of at least 10 minutes and, if possible, spread it out through the week (doing more will lead to even greater health benefits):

  • 150 minutes (2 hours and 30 minutes) each week of moderate-intensity aerobic physical activity
  • 75 minutes (1 hour and 15 minutes) each week of vigorous-intensity aerobic physical activity
  • An equivalent combination of moderate and vigorous-intensity aerobic physical activity

Do muscle-strengthening activities that are moderate or high in intensity and involve all major muscle groups on 2 or more days a week.

Physical Activity Reccomendation_AHA

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No Gender Bias Here!

No Gender Bias Here!

by | Mar 14, 2017 | Workouts

A 2010 article1, found the benefits of High-Intensity Interval Training (HIIT) are similar in both men and women. The experimental study tracked male and female subjects as they conducted a series of 6 HIIT sessions over a period of 2-3 weeks. VO2max (maximal oxygen consumption) increased by approximately 5.9% in men and 6.8% in women. Peak Anaerobic Power (the ability of the adenosine triphosphate and phosphocreatine energy pathways to produce energy) increased by roughly 10.6% in men and 9% in women, while Mean Power increased by 10.4% in men and 10.9% in women. All these improvements were significant changes from pre-workout levels, independent of gender. Similarly, Respiratory Exchange Ratio (RER), the ratio between the amount of oxygen consumed and carbon dioxide produced in one breath, was found to have beneficial impacts for both genders. RER was reduced in males by 1.7% and by 2.5% in females, representing the enhanced fat oxidation effects from the exercise regimen. Much like the results from an earlier study2 where just 7 HIIT sessions over 2 weeks increased VO2max and induced marked increases in capacity for fat oxidation in women, the findings here are impressive. Similarly, 6 weeks of HIIT were found to improve health markers in sedentary females, as documented in a 2013 article in the American Journal of Preventive Medicine3. Resulting gains were sensational, with an average 18% increase in Anaerobic Performance, a 10% increase in Mean Power, and a decrease in body fat.

The research is clear, numerous different modes of exercise and variations of HIIT protocols have found significant improvements in key health indicators for both active and inactive people, independent of gender.

Other studies have supported these findings, with several experimental investigations showing the beneficial effects of HIIT across both active and inactive men and women. One article4 found significant improvements in aerobic capacity and endurance performance in active and inactive males following 8 weeks of HIIT training 3 times per week. While inactive subjects exhibited higher degrees of change, active subjects achieved greater maximal values. This should not be surprising as inactive individuals typically start with significantly lower baseline values and thus while the magnitude of change is greater, overall values still lag those of the more active group. VO2max increased by 7.6% in active males and 13.7% in inactive males. In comparison to the prior study, this one witnessed greater changes, perhaps a result of the longer training program (8 weeks vs 3 weeks).

1. Astorino TA, Allen RP, Roberson DW, et al. Adaptations to high-intensity training are independent of gender. Eur J Appl Physiol. 2011;111(7):1279-1286. doi:10.1007/s00421-010-1741-y.

2. Talanian JL, Galloway SDR, Heigenhauser GJF, Bonen A, Spriet LL. Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. J Appl Physiol. 2007;102(4):1439 LP-1447.

3. Delahunt E, Callan L, Donohoe J, Melican R, Holden S. The Yo-Yo intermittent recovery test level 1 as a high intensity training tool: Aerobic and anaerobic responses. Prev Med (Baltim). 2013;56(5):278-282. doi:http://dx.doi.org/10.1016/j.ypmed.2013.01.010.

4. Siahkouhian M, Khodadadi D, Shahmoradi K. Effects of high-intensity interval training on aerobic and anaerobic indices: Comparison of physically active and inactive men. Sci Sports. 2013;28(5):e119-e125. doi:http://dx.doi.org/10.1016/j.scispo.2012.11.006.

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3 Minutes of HIIT Per Week Can Significantly Improve Health

3 Minutes of HIIT Per Week Can Significantly Improve Health

by | Nov 11, 2016 | HIIT

3 Min HIIT Cardiorepiratory Fitness Graph

With the growing body of evidence finding High-Intensity Interval Training (HIIT) to be an effective exercise program, researchers set out to see just how efficient HIIT really is and their findings are incredible! Results from the 2016 publication1 showed HIIT to be 400% more efficient than Moderate-Intensity Continuous Training (MICT). Over a 12 week program, a total of 30 minutes each week of the HIIT protocol training was as effective as 150 minutes each week of MICT. That’s 20% of the time needed to get the same results. Wow, but that’s not all. Of those 30 minutes each week, only 3 minutes are actually spent on intense exercise. Each week consisted of 3 days of 10-minute training bouts, in which each session had a 2-minute warm up, 3-minute cool down, and 2 minutes of low-intensity work separating 3 20-second maximum all-out efforts. The MICT training protocol had the same warm up and cool down with 45 minutes of continuous training. Excluding the time spent on the warm up and cool down would actually imply HIIT is 800% more efficient!

Excluding the time spent on the warm up and cool down would actually imply HIIT is 800% more efficient!

3 Min HIIT Sample Training Week

Perhaps more importantly, both programs significantly improved cardiorespiratory fitness, insulin sensitivity, and skeletal muscle mitochondrial content. Peak oxygen uptake (VO2peak) increased by 19% in both training groups and had improved by roughly 12% after just 6 weeks of the program. The absolute change in VO2peak was roughly equivalent to 1.7 METs. What does that mean? Well there are vast health benefits and significant improvement in survival rates that can be achieved from an improvement of just 1 MET. (For more info about the Metabolic Equivalent of Task (MET) check out our post “How to Live Longer and Improve Quality of Life”.

More recently, the significant relationship between exercise capacity (as measured by VO2peak) and longevity was confirmed in the longest study of its kind, following up with almost 800 adult men after 45 years. Published in July 20162, researchers found exercise capacity to be the 2nd greatest predictor of death, behind only smoking. Interestingly, the results showed aerobic capacity information was roughly 40% above single risk factors, implying that exercise reduces risk through multiple pathways improving general health, not just cardiovascular health.

Sources:

1. Gillen JB, Martin BJ, MacInnis MJ, Skelly LE, Tarnopolsky MA, Gibala MJ. Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance Training despite a Five-Fold Lower Exercise Volume and Time Commitment. PLoS One. 2016;11(4):e0154075.

2. Ladenvall P, Persson CU, Mandalenakis Z, et al. Low aerobic capacity in middle-aged men associated with increased mortality rates during 45 years of follow-up. Eur J Prev Cardiol. 2016;23(14):1557-1564. doi:10.1177/2047487316655466.

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How to Live Longer and Improve Quality of Life

How to Live Longer and Improve Quality of Life

by | Sep 19, 2016 | Workouts

Research has found that after adjusting for age, peak exercise capacity is the single greatest predictor of the risk of death. Peak exercise capacity was a greater predictor of mortality than smoking, hypertension, diabetes, and history of congestive heart failure. That is just mind blowing. When thinking about the biggest drivers of life expectancies, we typically think about gender and smoking status. Actuarial life tables (often used to determine how much your life insurance costs) are generally constructed separately for males and females and for smokers and non-smokers as women tend to live longer than men and non-smokers live longer than smokers. However, peak exercise capacity appears to be an even more important factor than smoking, which doesn’t diminish the importance of not smoking, but rather highlights what is to be gained from improving exercise capacity.

Exercise capacity appears to be an even more important factor than smoking, which doesn’t diminish the importance of not smoking, but rather highlights what is to be gained from improving exercise capacity.

The Metabolic Equivalent of Task (MET) is a measure expressing the energy cost of physical activities. 1 MET is defined as the energy expended by a person at rest, sitting quietly and is roughly equivalent to 3.5 ml of oxygen per kilogram of body mass per minute. It is now well accepted that health and longevity are greatly influenced by exercise. A 2002 study in the New England Journal of Medicine1 found a 12% improvement in survival for each 1 MET increase in exercise capacity. Other studies have found similar results with reductions in mortality ranging from 8-18% per 1 MET increase in exercise capacity.

increasing exercise capacity by just 1 MET could improve survival rates by over 10%

So increasing exercise capacity by just 1 MET could improve survival rates by over 10%, but how easy is it to do? Well, that depends on a lot of variables including your current fitness and activity levels. Regardless, countless studies have shown that short bouts of High-Intensity Interval Training (HIIT) can significantly improve aerobic capacity, with minimum time commitments over a short period of time.

A 2015 study in PLOS ONE2 showed that on average, just 3 18 minute HIIT sessions per week over 10 weeks resulted in an average of close to a 1 MET increase. Several other studies have found similar results across a range of program durations, varying levels of intensity, and an array of weekly training times. A 2010 study found significant improvement for both men and women in VO2max (maximal oxygen consumption) in just 6 HIIT sessions over a 3 week period3.

What does all this mean? Your life is in your hands and time is no longer an excuse. With maximum effort, in under an hour each week, you can significantly enhance your health and increase your life expectancy.

Sources:

1. Myers J, Prakash M, Froelicher V, Do D, Partington S, Atwood JE. Exercise Capacity and Mortality among Men Referred for Exercise Testing. N Engl J Med. 2002;346(11):793-801. doi:10.1056/NEJMoa011858.

2. Shepherd SO, Wilson OJ, Taylor AS, et al. Low-Volume High-Intensity Interval Training in a Gym Setting Improves Cardio-Metabolic and Psychological Health. PLoS One. 2015;10(9):e0139056.

3. 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;36(2).

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