How to integrate exercise at high intensity intervals in everyday life – 23/02/2019

Let's take the science of high intensity interval training (HIIT, for its acronym in English) at the everyday life could be the key to helping unfit and overweight people to do the exercise they need to improve their health, according to an international research team. From wash the car up & # 39; to to go upstairs or load the food, each of these activities is an opportunity to pops "occasional physical activity of high intensity", brief and precise, to abbreviate HIIPA.

"The regular occasional activity that makes you sniff even for a few seconds it is very promising for health, "says Emmanuel Stamatakis, Professor of Physical Activity, Lifestyle and Population Health at the Charles Perkins Center and the School of Public Health at the University of Sydney, Australia.

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In an editorial published in the British Journal of Sports Medicine, Stamatakis and his colleagues say that when considering differences in physical abilities by age, bad and weight, a lot daily tasks can be clbadified as physical activity "high intensity". This is the kind of activity that leaves you breathless to improve your physical condition.

The researchers say that incorporate this type of activity into routines a few times a day will bring important benefits for the health of most adults. In the case of the typical Australian woman of middle age, 60% of them have Overweight and / or is out of shape, performing activities such as running, playing with children at their own pace, walking in the heights or going from home to work, contributes to spend six times more energy per minute only when they are at rest, which is the standard measure of high intensity activity.

The authors suggest that these activities could be used throughout the day in the same way as the popular High Intensity Interval Training (HIIT), which works by repeating short sessions of high intensity exercises with intermediate breaks.

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"Many studies have taught us that any type of HIIT, regardless of the duration and number of repetitions, is one of the most effective ways to Rapidly improve fitness and cardiovascular healthand HIIPA is working on the same idea, "says Professor Stamatakis.

Benefits of three to five brief sessions a day

The authors propose to obtain them significant health benefits performing three to five brief HIIPA sessions for a total of five to ten minutes a day, most days of the week. "We have learned from several large studies on middle-aged and older adults that do vigorous exercise has great health benefits in the long run, but many people find it very difficult to start and follow an exercise program, "adds Professor Stamatakis.

"The beauty of HIIPA and the idea of use activities we already do as part of everyday life is that it is much more realistic and achievable for most people. The time commitment to make HIIPA is almost zero minutes a day, and people could save even more time if their HIIPA involves short races o go up the stairs instead of waiting for the elevator. Other practical benefits include zero costs, no need for equipment, and no concern for lack of skills or fitness, "he said.

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"It's about make good decisions, park the car at the end of the parking lot and go shopping at 50 or 100 meters, "cites as an example one of the authors of the editorial, written in collaboration with academics from the University of Sydney, Loughborough University and the University of London.London, both in the UK, the Norwegian University of Science and Technology and the National Center for Research in Science and Technology. working environment (Denmark).

Infosalus / DPA