High-intensity interval training (Hiit) is most effective when practitioners move outside their comfort zones, according to new research.
Exercise utilizing the principles of Hiit involves short bursts of intensive activity, broken by times of rest. The practice can build muscles and burn calories at a surprising rate with just 20 minutes a day of effort. Taking part in Hiit can burn calories and trim fat in as little as half of the time required for those who participate in steady-state exercises. However, finding the best level of exertion is key to getting into shape with Hiit, the study revealed.
High-intensity interval training can consist of a wide variety of exercises, separated by periods of rest, or lower levels of working out. These can involve a short period of intense exercise, followed by a short resting period, or lower-level activities.
"To gain maximum benefits you have to push your body to a place that's almost uncomfortable," Sean Bartram, author of "High Intensity Interval Training for Women," said.
Those people participating in Hiit should aim to raise their heartbeats to 90 percent of their maximum rate, according to Michele Olson of Auburn University. That maximum heart rate for an individual is usually calculated as the person's age, subtracted from 220. For instance, the maximum healthy rate for a 50-year-old person is around 170 beats per minute. Traditional interval training usually raises heartbeats up to 75 to 85 percent of that level.
Even AARP, formerly known as The American Association of Retired Persons, is beginning to recommend Hiit for seniors.
"We lose strength as we age, and that process occurs more quickly the further we get from 18 years old. But HIIT gives us a great way to preserve strength - and even to build strength - as we age," Jordan Metzl, a sports-medicine physician and fitness instructor from the Hospital for Special Surgery in New York City, said.
Some observers believe Hiit could be one of the most popular forms of workouts in 2015.
However, Hiit may not be healthy for all people, especially those who may be suffering from health problems that could be dangerous if heart rates are significantly raised.
"If you have a history of high blood pressure or medications, you cannot push to the absolute max," Hayley Zawadzki, personal training manager at New York Health and Racquet Club, told the press.
Metzl recommends that anyone over the age of 60 should consult with their physicians before starting a Hiit program, due to the stress the exercise can put on bones and hearts.
