H.I.T.(HIGH-INTENSITY INTERVAL TRAINING)

I have discovered a wonderful way to exercise with out really feeling like I am doing much of anything. The following article from Science Daily has offered me an alternative to Sweating to the Oldies with Richard Simmons. I find this very doable and easy on my body and joints.

"ScienceDaily (Mar. 11, 2010) — The usual excuse of "lack of time" for not doing enough exercise is blown away by new research published in The Journal of Physiology.

The study, from scientists at Canada's McMaster University, adds to the growing evidence for the benefits of short term high-intensity interval training (HIT) as a time-efficient but safe alternative to traditional types of moderate long term exercise. Astonishingly, it is possible to get more by doing less.

We have shown that interval training does not have to be 'all out' in order to be effective," says Professor Martin Gibala. "Doing 10 one-minute sprints on a standard stationary bike with about one minute of rest in between each sprint, three times a week, works as well in improving muscle as many hours of conventional long-term biking less strenuously.

This less extreme HIT method may work well for people (the older, less fit, and slightly overweight among us) whose doctors might have worries about them exercising "all-out."

Sadly, my fitting the above description in parentheses to a T,  I gave it a whirl. Considering all weather conditions, this would be ideal if you have an in-house stationary bike but my house is too small for that.

When I came to Arkansas and realized I would not be zooming up and down these steep hills on my bicycle, I was quite crushed. I love to bike.

So as a poor substitute, I bought a trainer for my bike so I could use it as a stationary bike on my porch. Most bike shops carry the trainers.

For the past couple of years, I have periodically peddled to nowhere on my porch. I rode like I was on the road at a fairly leisurely pace while watching my neighbor's cows graze. It was peaceful and not in the least strenuous so I am sure I was doing no good besides breathing fresh air.

 According to the article, I could ride for a total of 10 minutes and get the benefits of riding for 30?? I do love a bargain so I thought I would give it a try. I can do anything for a minute.

During my one minute sprints, I imagine I am being chased by a pack of pit bulls and really haul hiney. I do feel the burn in my thighs, especially during the last 15 seconds but the 60 second rest between sprints is quite rejuvenating. I use a simple kitchen timer to keep track.

Have I lost a ton of weight?? Well it is still early in the program. Do I feel better?? Quite frankly, I feel a LOT better, especially right after the exercise. It is quite amazing.

Until I get into a bit better shape, I am doing two 10 minute drills, twice a day. I will work up to the 20 minute drill. This has no impact on my joints and because it is not prolonged, it is less stressful on the older, out of shape body I live in.

Will let you know if I turn into a 90 pound powerhouse. This is hopefully my last FYI for February.