There's been quite a number of publications looking at exercise benefits for diabetes and obesity. The evidence points to benefits of a faster pace for a shorter amount of time. for example, sprinting for 6 seconds followed by a 1 minute rest, repeated 10 times, 5 days a week for 2 weeks,can improve exercise capacity in sedentary people by 10%. that's only 10 minutes of actual exercise time!
Another study starts with 5 min warm-up; then an 8 second sprint follwed by 12 second rest repeated 60 times; then 5 min cool-down. Leg muscles get a little bigger and belly fat gets smaller. Insulin sensitivity improves. Including the warm-up and cool-down that is 18 minutes of actual exercise and 12 minutes of resting in a half hour. This exercise schedule is more effective for weight loss and reducing waist measurement than a steady exercise for 45 minutes.
There are a couple things to keep in mind when starting a high-intensity interval program. First, don't over-exert yourself at the start, especially if you are not exercising much or have been exercising at a leisurely pace. Take a couple of weeks to build up to the high intensity and complete duration. Second, don't try this on a treadmill. The machine isn't designed to speed up and slow down at such a rapid rate. An eliptical trainer or bicycle can be set at high resistance; you simply speed up and slow down on your own. Of course you can do this while running/walking. I suppose that interval body-weight squats or jump-rope would also be suitable. The key is to use your 'big' muscles, that is your leg muscles.High intensity intervals on a keyboard, joystick or TV remote won't get you the results that have been published.
Check your smart phone store or Ipad app store to download a free app to keep time for you. Search 'HIIT or 'high intensity intervals' to find the appropriate timer.
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