A University of Queensland study found high intensity interval exercise may be more effective than continuous exercise in increasing brain blood flow and preventing age-related cognitive illnesses, such as dementia, in aging adults.
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It’s true that high-intensity interval training (HIIT) can significantly cut the time needed in the gym, but just how little can you get away with? Surprisingly, it turns out you can actually get fit in as little as six minutes per week.
It all has to do with how HIIT affects your mitochondria — tiny specialized structures within your cells that are responsible for energy production. Succinctly put, the more mitochondria you have and the healthier they are, the more energy your body can generate and the lower your risk of chronic disease.
The bad news is: Research suggests half of people under the age of 40 have early onset mitochondrial dysfunction, which is one of the primary contributors to virtually all chronic degenerative diseases, including cancer, heart disease, diabetes, arthritis and Alzheimer’s.
The good news is: Studies show that HIIT is very effective for boosting mitochondria and improving their function, therefore the results of HIIT can be realized very quickly.
Exercise is key: Research has found that those who sat the longest were twice as likely to have diabetes or heart disease, as compared to those who sat the least. Lack of activity is also the cause of more than 5 million deaths each year.
Adding activity of any type reduces the risk of early death and is key to living a longer life. Increasing the intensity of your workout improves your cardiorespiratory fitness, associated with longevity.
High-intensity exercise offers superb benefits to your overall health, including improved mood, better cognitive performance, increased insulin sensitivity and health benefits for those suffering chronic disease.
Many people think that cardio works out the heart muscle, but what you're really working is your slow twitch muscle fibers — and you’re not effectively engaging the anaerobic process of your heart. Ever wonder why you see no results even though you’ve spent an hour on the treadmill several times a week?
This is a result of not working the other half of your muscle fibers, which are your fast-twitch muscles. When you engage these fast and super-fast twitch muscle fibers through HIIT, you burn off calories more effectively.
The benefits of HIIT are numerous, and include dramatically improved muscle tone, firmer skin and less wrinkles, more energy, improved athletic speed and the ability to reach your fitness goals much quicker.