It is extremely rare to meet a person who sincerely believes that exercise is not important, yet most of us have 1001 reasons why we cannot fit exercising into our daily routine. The commonest exercise excuse is “I don’t have time”
When you feel stressed out, seem to need more than 24 hours in a day or simply unable to manage your time adequately, exercise should not be the first thing that is relegated to the backburner, instead it may be time to do more.
It has become increasingly obvious that exercise does not take away the “little energy we are left with” but rather boosts our energy levels so that we are able to do more in less time. So next time you feel so gloomy and worn out after a hard day’s work (or a long day idling about) it may be advisable to get sweaty.
In today’s fast-paced world with rush-hours that are characterized by traffic jams, children waiting to be picked up from school with homework fit for undergraduates and gas cylinders that may be empty while electricity is unreliable, exercise surely is the last thing on your mind. Not so fast friend, science has come to our rescue once more with the benefits of High Intensity Interval Training (HIIT), which may just be ideal for those of us who can’t spare more than 15 minutes a day.
High Intensity Interval Training describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. I recommend that you start out with a brisk walk for 3 minutes and follow this up with running as fast as you can for 2 minutes (or even less if you do not have the energy), repeat this 5-minute cycle 3 times and hey presto you are done in a record 15 minutes. You could skip or jump rope using this interval method, ride a bike, use an elliptical, treadmill, swim or even dance. All you need is an activity that allows you to alter the pace. Too simple to be true? Give it a try and I guarantee you will not regret this.
HIIT is loaded with benefits but may not be right for everyone.
1. It is Efficient
a. Definitely time-preserving. You could easily do this at lunch time and still have enough time to eat a good meal. It can also be completed while you have your evening meal on the fire and you may get similar benefits to someone walking or running at the same pace for 30 minutes.
2. It can be done anywhere
a. Anywhere is ideal for HIIT. Traveling is no longer an excuse for not exercising. On a boat, in a hotel without a gym or in search of “greens” in Greenland, there is certainly a form of interval training that you can do.
3. No equipment necessary
a. This is my favourite. You could actually feel great beyond your wildest dreams and all it may require is a good pair of running shoes and a skipping rope. You definitely spend much more money on food and drinks don’t you?
4. You burn fat and preserve muscle
a. In our quest to lose weight, we may end up with extreme diets that cost us a lot. In addition to fat loss we also end up losing essential muscle. In the long run this fat loss will “come back to haunt us”. Fortunately interval training preserves muscle while blasting away stubborn fat. You still need to watch what you eat.
5. Gives you a healthier heart
a. Few things surpass HIIT when it comes to the gratitude your heart will shower on you in return. It certainly increases the probability that your heart will be singing a melodious tune for over three score and a decade.
HIIT has its limits like any other exercise programme. If you do not have weight training as part of your exercise regime, then you may not gain adequate muscle to help you burn significant calories. It may also not be recommended for those with joint problems unless they have the option of exercising in water. Some people will also require longer durations of exercise to achieve their goals and 15-minute bursts may not be adequate. No matter the category you find yourself in, seek professional help to determine which type of interval training is great for you. We all need to include some interval training in our workout- just make the right choice.
Source:
Dr. Kojo Cobba Essel
Moms’ Health Club
References:
1. 8 benefits of high intensity interval training by Charlotte Anderson
2. What’s your exercise excuse? –Dr Kojo Essel
