Demystifying aerobic exercise: “HIIT”

You’re sure to have talked to your friends and acquaintances on more than one occasion about which sport or exercise is the ideal one for losing weight and being healthy. Most people think that this exercise is low-intensity, long-duration aerobics such as walking, jogging, swimming, etc. Well, no! There is increasing scientific evidence that high-intensity interval exercise exceeds prolonged low-intensity exercise in its beneficial effects on health and on weight loss. HIIT( High Intensity Interval Training) is a type of training involving short, intense efforts followed by a rest period.

Runner man athlete running sprinting fast

This type of training can be done by almost everyone, each at their own pace. For some, the high intensity will involve running at 18 kph and for others it will be walking at 5 kph. Thus, we can all adapt this type of training to our physical condition. You can do it running, swimming, on a stationary bike in the gym, on the elliptical machine or any other way you can think of; for example, using a skipping rope. One of the advantages it has is that your exercise session is completed in less time – 30 minutes at the most. Bear in mind that the main excuse people give for not exercising or for stopping exercising is the lack of time.

At Neolife we recommend doing “Peak 8”which consists of doing a warm-up of about 5 minutes of jogging, followed by 8 quick runs lasting 30 seconds, with 90-second breaks between them, and finishing off with another 5 minutes of cooling down. Altogether: less than 25 minutes. And of course, you can start off with three or four ‘peaks’!

An optimal exercise guideline would be to do one HIIT 3 times a week, every other day, for no more than 20 minutes.