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Want more energy and a longer life? The latest research shows HIIT is the solution.
BY SUJA NATARAJAN
BERNARDBODO / STOCK. ADOBE. COM
A
ccording to a study published in the journal Cell Metabolism, exercise, especially high-intensity interval training( HIIT), has a significant effect on maintaining your health and fitness at the cellular level. Consistent high-intensity interval training helps maintain your health as you age by boosting the cells’ capacity to generate more energy-producing proteins. We speak to experts to discover how HIIT workouts can work for you.
What is HIIT?
HIIT is a type of cardio exercise that alternates between short bursts of high-intensity activity, typically lasting 15 seconds to four minutes, with brief recovery periods. It aims to raise the heart rate to 80 per cent of its maximum, which is beneficial for burning body fat, strengthening muscles, building endurance and significantly improving cardiovascular fitness.
HIIT offers several benefits, including improvements in cardiovascular, metabolic and mental health.“ HIIT can provide rapid and increased improvement in cardiovascular capacity, which can boost your quality of life,” says cardiologist Dr Sean Swearingen.
A 2024 study also found that HIIT improved the function of the hippocampus, which is the brain region responsible for memory and learning.
Beyond cardiovascular and cognitive benefits, HIIT can enhance exercise capacity, endurance, metabolism and body composition, says certified personal trainer and exercise nutritionist Rachel MacPherson. It also pairs effectively with resistance or strength training, such as using weights or doing push-ups. Combining HIIT with strength training builds muscle and improves strength, whereas adding resistance training enhances overall fitness, stability and athletic performance.
Getting started
HIIT is a versatile and accessible workout that you can do at home or with a trainer at a gym. Using equipment such as treadmills, rowing machines or resistance bands can maximise the effectiveness of the workout. It is ideal to start with regular exercise and progress through sustained mild and moderate-intensity activities before advancing to HIIT. Be sure to incorporate other forms of exercise into your routine to support recovery and prevent burnout.
“ More people tend to quit HIIT exercise routines simply due to the demand they place on the body and the large amount of physical recovery they require,” says MacPherson, who recommends aiming for two to three HIIT sessions per week, alternating with activities like yoga, Pilates or swimming, and allowing at least 48 hours of rest between sessions.
During your workout, ensure you get adequate rest of 10 seconds to a minute( or longer based on your fitness level and intensity) between each highintensity burst. Wait until your heart rate stabilises before starting the next intense interval to prevent weakness and reduced performance, says MacPherson.
While it may help slow age-related cellular changes, moderate to vigorous
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