Burst training is High intensity bursts of movement for a short duration intermixed with active rest periods such as biking or walking slowly. (Photos.com)
Because of the obesity epidemic in the United States, the fitness industry has focussed primarily on the weight loss benefits. Although the bursts are brief, the list of benefits are not.
Studies Have Proven That HIIT:
Improves the functional capacity of the heart and quality of life of patients with chronic heart failure.
Helps people with coronary artery disease improve by helping more blood and oxygen get to the heart.
Increases the efficiency of how muscles use oxygen, that being how well your muscles draw oxygen from your blood. This is also known as oxygen uptake. When this happens, your muscles have more energy to work longer, harder, and healthier.
Improves your fatigue threshold, meaning how long it takes for you to begin to feel fatigued (neuromuscular fatigue and muscle function).
Can protect against age-associated increases in blood pressure and protect against decreases in thigh muscle strength and peak aerobic capacity.
Put simply your body just works better when training under HIIT.
Is This Training Safe for the Elderly?
Many question whether this intense type of training is safe for the elderly. A study looking at exactly that question was done by Thomas EE et al from the Strathclyde Institute of Pharmacy and Biomedical Sciences in Glasgow U.K. After a 12-week training program 75- to 85-year-old healthy women showed an 18 to 21 percent decrease in energy needed to complete the workout. They also showed a 13 percent increase in maximal walking speed and a 67 percent increase in mechanical power output.
What is intense?
Intensity varies from person to person. I have conducted many aerobic endurance assessments using the Karvonen formula. It uses your resting heart rate to calculate 85 percent of your maximum heart rate. I found that 90 percent of people were able to accurately perceive when they reached 85 percent of their maximum heart rate on their own.
So to apply this simple form of training, I recommend using Rate of Perceived Exertion (RPE). To determine how hard you are working based on your own perception, place your perception on a number scale. Use 1 as your slow walking pace and use 10 to signify your fastest moving speed.
For beginners, start out your first burst at a RPE: 6 for 30 seconds to a minute. This should feel like work, but easy work. This will help you get acquainted with the 30-second time frame. Gradually work your way up based on your level of comfort and coordination. Don’t go past RPE: 9. That is a different form of training. Allow your rest periods to be as long as they need to be. You need to be able to say to yourself, “I am ready to do that again.” This rest often lasts one to three minutes. The rest time shortens as you get into better shape.
Bursts usually last at least 30 seconds and aren’t longer than 60 seconds. Approach intensity with caution, you can always train harder tomorrow, but you won’t be training if you hurt yourself today.
Variety of Approaches to HIIT
There are many ways to do HIIT. The above mentioned approach is a simple, safe way to start. Bursts can also be done with jumping, squats, lunges, or kettle-bell swings. With proper rest periods, training with high intensity, and caution will not only be good for your health, but can save you time. Four to six bursts is usually enough for most people. Depending on your rest periods and your intensity levels, you can get a solid workout in just 12 minutes.
HIIT was described as a “novel time-efficient training paradigm [that] can be used as a strategy to reduce metabolic risk factors in young and middle aged sedentary populations who otherwise would not adhere to time consuming traditional aerobic exercise regimes,” in the conclusions from a study out of the School of Engineering and Physical Sciences, Heriot-Watt University Edinburgh, Scotland, U.K., Babraj JA et al.
So with one less excuse we are all one step closer. Enjoy your training.
Zenon Dolnyckyj is a certified personal trainer and corrective exercise coach in New York City. You can contact him with fitness questions by e-mailing zenon@mindbodypersonaltraining.com
