Is there a short-cut to getting fit ? Watch the video:
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Experts are constantly telling us that if we’re not getting enough regular exercise we’re depriving ourselves of possibly the most powerful medicine of all. The guidelines are 150 minutes of moderate intensity exercise a week. But is this really the best way for all of us to get fit ?
Only about 1 in 5 of us actually achieves the g 150 minutes guidelines – mostly because of lack of time . Over the last few years there has been a shift towards short but intense workouts. A training concept known as high-intensity interval training or HIIT. One of the most appealing things about HIIT is that sessions can be completed in as little as 15 minutes per week.
The promise is tempting: maximum impact in minimum time. The claims is that HIIT can make you much fitter than exercises that take twice as long. It can be being better at reducing body fat, increasing strength and improving insulin sensitivity. This reduces our risk of getting type 2 diabetes.
There are studies to back these claims up. But they are based on tests undertaken in lab conditions on special exercise bikes. And usually either on rather fit students or those with pre-existing health problems.
HIGH INTENSITY INTERVAL TRAINING
Our group were assigned the standard HIIT on a special resistance bike, which needs to be done in a lab or gym.
They did 3 supervised cycling sessions each week, with 5 bouts of hard cycling lasting for 60 seconds with a 90 second rest in between each one. This was done for 1 month.
Fitness: our Lab HIIT group showed improvement at 17% increase in Vo2 max. VO₂ max is a good measure of how good your heart and lungs are at getting oxygen around your body – and is an excellent indicator of not just general fitness but also future health.
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