Compliance with high-intensity exercise routines (HIIT) has been increasing for years. At the same time, there are heated debates as to whether this is a type of exercise that the average person can do. Now a study by the University of British Columbia (UBC, abbreviation for English), Canada, gets caught up in this controversy: the authors conclude that appropriate practice is a style that fits into it Menu with flexible training options.
“The physiological benefits of HIIT or SIT (speed interval training) are well known,” says Matthew Stork, a postdoctoral fellow at the UBC School of Health and Exercise Sciences and lead author of the study. “It has been difficult to determine whether interval-based training should be encouraged in public health strategies. If so, how can we help people, especially those who are less physically active, to do this?”
Storch describes interval exercise as high intensity repeated short exertions which are separated by periods of rest or recovery of low intensity and which generally last between 20 and 25 minutes Or less. HIIT generally consists of episodes that occur at around 80-90% of a person’s maximum heart rate. SIT meanwhile implies shorter periods of activity, but with an even greater maximum intensity.
“While SIT can be attractive to those who feel particularly brief, it can be quite uncomfortable for those who are not used to exercising at maximum intensity,” explains the researcher. And so there is a debate among scientists devoted to the study of movement.
While all training styles have health benefits, critics of interval exercise argue that it is not a sustainable public health strategy: Its high intensities can endanger adhesion to this type of long-term education.
“As you would expect, people tolerate different exercise programs differently,” says Stork. “That makes it difficult to find the best exercise program for the average person. There is little research to break down the experiences and perceptions of HIIT and SIT versus traditional continuous exercise, as we did in this study.” he assures. The work was funded by the North American Society for Sport and Exercise Psychology.
HIIT could be part of the options menu for the average person, the researchers say. Photo: Martín Bonetto / Archives
Stork and his team interviewed 30 inactive adults (18 men and 12 women) before and after participating in various types of continuous and interval exercises. in a controlled laboratory environment and in your free time.
Participants discussed the pros and cons of interval exercises versus traditional exercises, the attractiveness of HIIT or SIT as a project versus actually doing it, and creative ways to customize the interval exercises when you’re exercising alone.
According to the researcher, the factors that affect adherence to traditional training or interval training are much more complex than what has been gathered through research to date, but he believes they are There is room to include HIIT and SIT in exercise plans For the general public.
“I think a lot of people assume that under one form of exercise they have to do as much as possible: if they are ‘HIIT people’ they feel like they have to do HIIT all the time,” he says . “But I see that there are different forms of exercise.” can be used interchangeably and that people should be physically active with a flexible menu of options. “
And he gives as an example the mother or father of a little boy. “Maybe one day I’ll just have 20 minutes for a HIIT session Your child may take a nap, but prefers to take an hour’s walk the next day to relieve work stress. As long as you have some exercise, you should feel empowered to choose a program that suits your needs at that particular time and in that particular situation, ”he points out.
The next phase of research will focus on determining what tools and resources can be used to help people integrate HIIT or SIT.
“If we can give more guidance on how people can tailor interval exercises to their own fitness levels and needs, then it is more likely really enjoy it and stay motivated. I firmly believe in the benefits of regular physical activity and the more barriers we can remove, the better, “he concluded.