These findings were proven in studies on rats, and echoed in a human test that compared riding stationary bikes, with one group performing 6-9 minutes of cycling per week and the second training for 5 hours. The short, intense workouts helped the first group lose weight via the metabolic “after burner” effect. The claim is the rate of energy expenditure remains higher longer into recovery after brief higher-intensity exercise versus longer, easier workouts.
Some exercise science professors believe that these short super-charged workouts can improve cardiovascular health. Those who are time crunched…and who isn’t, may like the idea of squeezing only 6 minutes of exercise into their To-Do Lists.
Before you decide to cut your workout to the bone consider this:
1. To achieve full benefits of interval training you have to push yourself to uncomfortable and painful limits.
2. This is really intense training. One you may have to work up to.
3. If you do it all the time it will beat you down.
4. Adherence rates are going to be tough to maintain over the long run. Straying way out of your comfort zone may begin to feel like a more of a punishment and less of a reward.
To reduce risks try this:
If your going to tough it out, choose a mode that is easier on your joints. Consider cycling (on a stationary bike) or swimming. Proper form is paramount. This won’t work if you’re a thrasher in the pool. There’s a linear relationship between risk and intensity. The higher the intensity, the bigger the risk of muscle tears, or pounding and wear and tear on the joints. As you age, these injuries can set you back for a longer period of time. The truth is most of us do not heal as fast as we used to.
Be aware that many people who start this program will lower the intensity and sacrifice the benefits they anticipated. Some experts suggest newcomers start at 90% of capacity and maintain a 1:3 ratio. Every 1 minute of high intensity training should be followed by 3 minutes of training at40-50% of capacity.
Even elite athletes do not train like this year round, so if you work out 3-5 times per week, do high intensity training only 1-2 times. Another suggestion is 15-20 minutes of interval training performed at moderate to extreme intensity. Most importantly if you have any kind of cardiovascular or orthopedic challenges avoid this type of training all together. If you’re new to this type of workout consider using a certified personal trainer.
Source: ACE Fitness Matters, May/June 2010, “6 Minutes to Fitness, and Counting” by Jim Gerard