For years, the mainstream medical establishment has told us that in order to be fit, we must undertake 45 minutes to an hour of daily aerobic activity. But this may not have been the best advice. According to new research, we may have had it wrong this whole time.
Aside from the seemingly insurmountable physical obstacles that are inherent with long-duration aerobic training, other reasons this antiquated training method is falling by the wayside include the following:
- Requires the use of too many carbohydrates, which could deplete the energy your body needs to function properly
- Promotes an overproduction of insulin
- Causes a 10-20% increase in oxidative damage (i.e. the production of detrimental free radicals)
- Generates high levels of the stress hormone cortisol, which can lead to systemic inflammation, infection, injury, loss of bone density and the depletion of lean muscle tissue as well as encourage the body to store fat
Currently, experts are recommending High Intensity Interval Training (HIIT), saying it is the best way to achieve optimal fitness. This is a specific kind of interval training that involves short intervals of maximum intensity exercise split into longer intervals of low to moderate intensity exercise. New evidence is showing that this type of exercise gives you many benefits that traditional aerobic exercise (centered on keeping your heart rate within your aerobic zone for long period of time) cannot provide.
HIIT comes in too many forms to mention them all, but here’s a brief exampleof what a session can look like:
- After a 3-minute warm up, you raise your heart rate up to your anaerobic threshold for 20 to 30 seconds (this can be done by sprinting, using an elliptical machine, recumbent bike, etc.), followed by a 90-second recovery period. Then repeat that cycle for a total of eight repetitions. The entire workout should last about 20 minutes.
And here’s a summary of why HIIT is the best option:
- Trains and conditions both the anaerobic and aerobic energy systems
- Trains your anaerobic system with brief, all-out efforts
- Increases the amount of calories burned during exercise and afterward because it increases the length of time it takes your body to recover from each exercise session
- The benefits of interval training (sprinting in short intense bursts)
- Increases strength of muscle fibers
- Increases muscle mitochondria, which are the main energy production centers in muscle
- Increases natural growth hormone production
- Enables the metabolism to use more fat as fuel, improving athletic endurance as well as your fat-burning potential
- Limits muscle loss that can occur with weight loss
- Each training session can be tailored to each individual’s own limitations and strengths.
One of the few drawbacks of HIIT is that, although a typical session takes less than 30 minutes, it does require some pretty intense bursts of physical exertion. Because the workout requires you to raise your anaerobic threshold for 20 to 30 seconds straight for multiple repetitions, you absolutely MUST consult your doctor or medical professional before starting any type of HIIT.