Trim hours off your weekly workout, but keep all the benefits of regular exercise. Is high-intensity interval training right for you?

Exercise: we’re often told we need it (and plenty of it!) for better health and longevity. However, finding the time and the motivation isn’t always as easy as it sounds.

What if you could get all the benefits of a week’s worth of exercise in an hour? It may sound too good to be true, but a new study from the Norwegian University of Science and Technology (NTNU) says high-intensity interval training (also known as intense training or H.I.I.T.) may change how we think about exercise. Forget hours at the gym — experts at NTNU now say we can pack all our exercise into as little as one hour a week.

H.I.I.T. isn’t new — it was originally developed for elite athletes (think Olympic champions rather than everyday people), and studies involving younger adults have demonstrated the health benefits. However,

NTNU’s research in older adults and people with health concerns shows H.I.I.T. could appeal to a broader audience — not just twenty-something fitness buffs.

How it works

We’ve had it drilled into our heads that we need a certain amount of physical activity each week. Guidelines in most countries recommend at least 30-60 minutes of physical activity, most days of the week. That’s a total of 150-300 minutes a week, not including the time it takes to get ready and drive to your workout destination. It’s not surprising that people are looking for a smarter way to exercise — or some secret method to get ahead.

However, this “shortcut” is backed by science. H.I.I.T. alternates short sets of vigorous exercise with a few minutes of rest. For instance, a workout might include four minutes of running or jogging as fast as you can followed by a three-minute break (and so forth).

A lot happens during those short bursts of exercise. Because you’re working as hard as you can, your body’s metabolism shifts to using fuel more efficiently (like burning fat) and improving endurance. (Technically, you’re performing anaerobic activity instead of aerobic activity so your body is functioning differently.) H.I.I.T. also boosts speed and improves the body’s ability to use oxygen. Another boon — with this type of exercise, people don’t lose muscle mass along with the weight. Longer workouts consisting of aerobic activity won’t necessarily provide these same benefits.

- If you experience any problems, like chest pain, shortness of breath or feeling faint, cool down rather than stopping suddenly. (If symptoms continue, you should seek emergency help.)

And most importantly: Talk to your doctor first . Experts usually recommend having a conversation with your health care professional before trying anything new, but this warning is especially relevant here. (It’s called “high-intensity” for a reason.) People who have health concerns or who are overweight may also require a check-up before starting H.I.I.T.

Another professional you might want to talk to before diving in: a fitness trainer. A personal trainer can help set up an appropriate program for you, especially if you’re looking to improve your performance at a certain sport or activity.

H.I.I.T. isn’t right for everyone, but the benefits — both in terms of health and time — may make it worth a second look.

ON THE WEB

For more information about high-intensity interval training see the Heart and Stroke Foundation’s Is H.I.I.T. the right way to get fit? and the Seattle Times article on the Norwegian study.

Additional sources: Health Canada, World Health Organization

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