If there is one thing that fitness enthusiasts, researchers, and doctors are all singing the praises of these days, it is HIIE(high intensity intermittent exercise). Even jogglers like myself have joined the chorus, even if I can barely carry a tune.
What is HIIE? It is very short bursts of intense cardio at VO2 Max that is as beneficial or probably more beneficial than moderate intensity cardio for 30 to 40 minutes, according to recent research. It may be more beneficial for losing weight and improving insulin sensitivity than moderate cardio.
Getting fit from doing 4 minutes of cardio? I know what you’re thinking, but look here – The Unbelievable 4-Minute Cardio Workout.
A closer look at the science behind this in the Journal of Obesity:
In conclusion, regular HIIE produces significant increases in aerobic and anaerobic fitness and brings about significant skeletal muscle adaptations that are oxidative and glycolytic in nature. HIIE appears to have a dramatic acute and chronic effect on insulin sensitivity. The effects of HIIE on subcutaneous and abdominal fat loss are promising but more studies using overweight individuals need to be carried out. Given that the major reason given for not exercising is time , it is likely that the brevity of HIIE protocols should be appealing to most individuals interested in fat reduction. The optimal intensity and length of the sprint and rest periods together with examination of the benefits of other HIIE modalities need to be established.
That’s neat! So if you can’t do 30 minutes of cardio a day at a moderate pace due to lack of time, just do 4 minutes of intense cardio. But then don’t sit for too long, or, I believe, most of the benefits will vanish. This is great information, but don’t use HIIE as a replacement just yet for your daily 30 minute cardio workout if you have time to do it. Do HIIE in addition to, not as a replacement for moderate cardio, which is still important.
You can do HIIE while running, cycling, jumping rope, joggling, and some forms of dance cardio.
When I joggle, I sometimes go all out for 30 seconds to a minute in intervals. It is so exhilarating, sprinting while juggling very fast. Rhythm is very important here so that I don’t drop the balls. It is also quite shocking to anyone who witnesses it, although a neighbor of mine who is impossible to impress told me the other day she wants to see me do it with bowling balls. I told her I’m working on it.
So add intensity to your cardio workouts, especially if you are short on time.