We’ve all heard about the newest fitness phenomenon. No, I’m not talking about CrossFit, but HIIT–the acronym for high-intensity interval training. In HIIT, rather than endure long workouts to receive fitness gains, you workout in short bursts that take your body to the maximum. Although runner’s still leave in that weekly long run, HIIT can benefit runners on a time crunch and even make you in better shape in less time.
New evidence suggests high intensity workouts are even more powerful than previously thought. In a new article being published in Annals of Internal Medicine, high-intensity workouts show a clear benefit in those wishing to reduce glucose levels.
Researchers studied 300 abdominally obese adults to determine separate effects of the amount of exercise and the intensity on abdominal obesity. All participants were asked to either perform short, high intensity workouts or long, lower intensity workouts five times a week for 24 weeks. As for diet, all participants were asked to eat a healthy diet, but keep their caloric intake the same as usual.
At the end of the study, all lost the same in inches in the waist, but the high intensity exercise group reduced their two-hour glucose levels.
Dr. Ross, PhD of the School of Kinesiology and Health Studies at Queen’s University in Ontario, said results show high intensity can reduce glucose levels and higher intensity isn’t for those in shape.
How to create your own HIIT workout:
1. Increase incline on a treadmill and speed up the pace.
2. Run 1 mile at full speed and then stop to do push ups, crunches, etc. Then run 1 mile at full speed and stop to do push ups, crunches, etc. This allows you to run faster miles and tires you out faster because of the break in between.
3. Incorporate FARTLEK into your running workouts.