Commentary: Get fit quicker with high-intensity interval training

  • Published
  • By Guy Leahy
  • Health Promotion Program Coordinator
KIRTLAND AIR FORCE BASE, N.M. --  Easily the most common reason people give for why they don't exercise is, "I don't have time."

Fortunately, there is a form of exercise that is effective, safe to perform, fun and time-efficient.

It's high-intensity interval training, otherwise known as HIIT. Broadly defined, HIIT consists of alternating intervals of hard exercise with intervals of low-intensity exercise.

The hard intervals are typically 20-60 seconds long. The low-intensity intervals are usually of equal or greater duration, 1-3 minutes.

Numerous studies have documented that HIIT training can  significantly improve heart health, aerobic fitness and body composition. Other studies have documented improvements in blood pressure, blood glucose and lung function.

Another benefit is that one can perform HIIT on almost any cardio mode, including running, cycling, swimming, rowing and elliptical training.

The optimal frequency to see benefits is three nonconsecutive days per week, Monday, Wednesday and Friday, for example.

How does one get started with HIIT? Here are a couple of training programs you could try.

The first consists of a two-minute warm-up with three "all-out" intervals, which are 20 seconds long each. Each hard interval is followed by two minutes of low-intensity
exercise.

After the three intervals are over, you cool down for three minutes. This workout takes a total of 10 minutes per session.

The other has been called "10-20-30" training.

For this workout, you start with low-intensity cardio (run, bike, swim or another mode) for 30 seconds. Increase to a moderate intensity level for 20 seconds and then sprint all out for 10 seconds.

This sequence is repeated five times, followed by a two-minute rest period. You then repeat the sequence for five more intervals, finish with a two-minute cool down, and you're done.

There you have it: a way to get fit, without a huge time commitment. Of course, it's important for beginners to get the OK from their doctor before starting any new exercise program.

If you're already exercising, you can substitute two to three days of HIIT instead of your usual workouts. Give HIIT a try!