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R
esearchers from Abertay University report that high-intensity
training (HIT) of short durationnot only reduces the riskof disease,
but is also just as effective at doing so as the exercise guidelines
currently recommended, according to a study by Simon Adamson
and colleagues published in
Biology
2014;
3
(2): 333–344.
Current guidelines state that five 30-minute sessions of exercise
should be carried out each week, something that very few people
manage to achieve. The most common reason cited for this is lack
of time, and the researchers believe that HIT is the perfect way for
people who are time-poor to improve their health.
In the study, overweight adults took part in an HIT programme
for a period of eight weeks. This involved completing twice-
weekly sprint series on an exercise bike, with each sprint lasting
just six seconds. Ten sprints were completed in total during each
session, amounting to just two minutes of exercise per week.
This short HIT programme was enough to significantly improve
cardiovascular health and insulin sensitivity in the participants,
and this is the first time that so little exercise has been shown
to have such significant health benefits. Previous research by
the same team had shown that three HIT sessions a week were
required, but this study has eclipsed these results by showing that
the same results can be achieved with just two.
Dr John Babraj, head of the HIT research team at Abertay
University, explains: ‘with this study, we investigated the benefits
of HIT in a population group known to be at risk of developing
diabetes: overweight, middle-aged adults. We found that not
only does HIT reduce the risk of their developing the disease, but
also that the regimen needs to be performed only twice a week
in order for them to reap the benefits.
‘And you don’t have to be able to go at the speed of Usain Bolt
when you’re sprinting. As long as you are putting your maximal
effort into the sprints, it will improve your health. This is the
beauty of HIT: it is quick to do and it is effective.
‘Although it is well-established that exercise is a powerful
therapy for the treatment and prevention of type 2 diabetes, only
40% of men and 28% of women achieve the recommended 30
minutes of moderate-intensity exercise on five days of the week.
Lack of time to exercise, due to work or family commitments, is
cited as the most common barrier to participation, so HIT offers a
really effective solution to this problem and has the added benefit
of reducing disease risk, which activities such as walking – even if
done five days a week for 30 minutes – don’t offer.
‘There is a clear relationship between the intensity of exercise
and the magnitude of health improvement, so it is only through
these short, high-intensity sprints that health improvements can
be seen.’
Source:
minutes-a-week-of-high-intensity-exercise-can-do
What two minutes a week of high-intensity exercise can do
