High Intensity Interval Training (HIIT) is an exercise modality characterised by repeated bouts of vigorous or ‘near maximum effort’ exercise, each separated by periods of rest or low intensity exercise.
Exercise done this way has been shown to be more effective at helping people improve blood sugars, reduce weight and get fit. It does this by boosting the number of mitochondria, the mini ‘power stations’ in your cells and increases muscle mass. It boosts cardiac efficiency leading to Improved aerobic fitness and endurance. It is an efficient way to burn fat and flushes out excess sugars stored in the muscle, which eventually can contribute to insulin resistance or diabetes.
What’s more, HIIT is highly time efficient (which means that you are more likely to stick with it!)
There are multiple modes of exercises that you can use to complete your HIIT sessions including:
- Cycling (exercise bike or mountain bike)
- Running (stairs, sand, sprinting)
- Cross trainer
- Rowing machine
- And basically anything else that gets your heart rate up!
An online program called IFast12 has been created based on HIIT and the 5:2 diet. You may want to visit www.ifast12.com for more information. If you have concerns about your fitness, you may need to contact a sports or medical professional before starting a new exercise program.