As Dr. Mosley reports in the featured BBC special, groundbreaking research suggests that as little as three minutes of high intensity training per week can produce significant health benefits.
Dr. Mosley was able to improve his insulin sensitivity by 24 percent by putting in a mere 12 minutes of intense exercise per week, for four weeks. Such an effect is truly amazing, and indeed important, as improving and maintaining good insulin sensitivity is perhaps one of the most important aspects of optimal health.
He performed the exercises on a stationary bike. After warming up, he cycled “all-out” for 20 seconds, rested for a couple of minutes, and then gave it his all for another 20 seconds.
The HIIT approach I personally prefer and recommend is the Peak Fitness method of a 50% longer exercise time of 30 seconds of maximum effort followed by less recovery of only 90 seconds for a total of eight repetitions.
When you're first starting out, depending on your level of fitness, you may only be able to do two or three repetitions, which is perfectly alright. As you get fitter, just keep adding repetitions until you’re doing eight.
About a year ago, I personally modified the number of repetitions I do from eight to six, as it was sometimes just too strenuous for me to do all eight. By listening to my body and cutting it back to six reps, I can now easily tolerate the workout and go full out. Plus, I no longer dread doing it.
I also do alternatives to elliptical now where I will do six sets with a barbell and ten pounds on it and do deadlifts, bent over rows, upright rows, squats, clean and jerks and bicep curls all in rapid succession with no breaks. It is not quite as intense but goes for about 60 seconds and really pushes me metabolically. I also rest for a few minutes until I recover. I think the variety is good.
Another tweak I made is to incorporate Buteyko breathing, which means I do most of the workout breathing only through my nose. This raises the challenge to another level.
There are very compelling reasons for trading your hour-long walk on the treadmill for a 20-minute high intensity routine, and research shows that in this case, less time can indeed lead to a greater payout, if done correctly. As Dr. Mosley writes in his book, Fast Exercise:
Dr. Mosley was able to improve his insulin sensitivity by 24 percent by putting in a mere 12 minutes of intense exercise per week, for four weeks. Such an effect is truly amazing, and indeed important, as improving and maintaining good insulin sensitivity is perhaps one of the most important aspects of optimal health.
He performed the exercises on a stationary bike. After warming up, he cycled “all-out” for 20 seconds, rested for a couple of minutes, and then gave it his all for another 20 seconds.
The HIIT approach I personally prefer and recommend is the Peak Fitness method of a 50% longer exercise time of 30 seconds of maximum effort followed by less recovery of only 90 seconds for a total of eight repetitions.
When you're first starting out, depending on your level of fitness, you may only be able to do two or three repetitions, which is perfectly alright. As you get fitter, just keep adding repetitions until you’re doing eight.
About a year ago, I personally modified the number of repetitions I do from eight to six, as it was sometimes just too strenuous for me to do all eight. By listening to my body and cutting it back to six reps, I can now easily tolerate the workout and go full out. Plus, I no longer dread doing it.
I also do alternatives to elliptical now where I will do six sets with a barbell and ten pounds on it and do deadlifts, bent over rows, upright rows, squats, clean and jerks and bicep curls all in rapid succession with no breaks. It is not quite as intense but goes for about 60 seconds and really pushes me metabolically. I also rest for a few minutes until I recover. I think the variety is good.
Another tweak I made is to incorporate Buteyko breathing, which means I do most of the workout breathing only through my nose. This raises the challenge to another level.
There are very compelling reasons for trading your hour-long walk on the treadmill for a 20-minute high intensity routine, and research shows that in this case, less time can indeed lead to a greater payout, if done correctly. As Dr. Mosley writes in his book, Fast Exercise:
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