Sounds like a new diet and exercise book doesn’t it? A fad-filled, science-light, “Eat This, Not That” way of duping you into spending another hard-earned twenty dollars on the latest craze. But wait! It’s science!
McMaster University researchers have found that a single minute (total) of very intense exercise (SIT) produces health benefits similar to longer, traditional endurance training (MICT– 50 minutes). They measured multiple measures of fitness including one I found very interesting which is insulin sensitivity. The Change in Insulin Sensitivity (CSI) shows how well the body can change carbohydrates into energy versus it changing into fat. A greater change (the mean +/- Standard Deviation, Pre and Post) points to a body better able to use its fuel over the Control Group (CTL).
The protocol for Sprint Interval Training (will take 10 Minutes) looks like the following and can be completed with an indoor or outdoor bike, rowing machine, or with jogging/sprinting outside or on a treadmill. The study had participants doing the training 3 times a week =30 minutes/week!:
- 2 min Warm-Up
- 20 second All-Out, Max-Intensity Sprint
- 2 min recovery at warm-up speed
- 20 second All-Out, Max-Intensity Sprint
- 2 min recovery at warm-up speed
- 20 second All-Out, Max-Intensity Sprint
- 3 min Cool-Down
Journal Reference:
- Jenna B. Gillen, Brian J. Martin, Martin J. MacInnis, Lauren E. Skelly, Mark A. Tarnopolsky, Martin J. Gibala. Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance Training despite a Five-Fold Lower Exercise Volume and Time Commitment. PLOS ONE, 2016; 11 (4): e0154075 DOI: 10.1371/journal.pone.0154075
