Health and Physical Function Improves with High Intensity Training

This study, High Intensity Training Improves Health and Physical Function in Middle Aged Adults, seeks to determine whether HIT (high Intensity training) will improve physical function and metabolic health in untrained middle aged subjects.

Subject performed sprint training (10 × 6-second sprints with a one minute recovery between each sprint) twice a week.

The results: “Following eight weeks of HIT there was a significant improvement in aerobic capacity (8% increase in VO2 peak; p < 0.001), physical function (11%–27% respectively; p < 0.05) and a reduction in blood glucose area under the curve (6% reduction; p < 0.05). This study demonstrates for the first time the potential of HIT as a training intervention to improve skeletal muscle function and glucose clearance as we age.”

I prefer to do fewer sprints (5 or 6) for a longer duration (30 seconds) with a longer rest between sprints (90 seconds). Whatever protocol you use it has to be demanding to be effective. The body must be presented with a stimulus that is more than it is equipped to handle. The body as a form of self-protection will then make a positive adaptation if given the proper nutrients and enough time to recover. If the stimulus is not demanding there is no reason for the body to make a change.

At Austin Personal Training and at New Orleans Fitness Trainers we can help you gradually build up to a high intensity strength training or an aerobic high intensity training program that is safe, effective, and efficient for your age and condition. You need not spend hours in the gym to feel better, look better, and perform better.