Exercise: The less is more argument.
How long should we perform exercise, how often and what type?
In the last few years there has been a lot of new research suggesting that more exercise (longer durations at low-moderate intensity) is not as good for us as we once would have thought. There is a smarter, less time reliant way to become fitter and healthier.
On 29th September 2015, a Catalyst episode aired on ABC TV, looking specifically at High Intensity Interval Training (HIIT) and the benefits of this form of exercise. I personally, love when the Australian Public are presented (on mainstream TV) with the latest scientific unbiased research with regards to exercise and its benefits, especially when my training sessions are based specifically around this evidence based method of training.
According to the scientists featured on the catalyst program, 6 minutes of vigorous exercise three times per week was all that was needed to make some significant fitness and health gains, specifically in relation to VO2 max (our aerobic capacity).
Can the average Australian really benefit from 6 minutes of Vigorous Exercise x3 per week?
And is that 6 minutes, truly 6 minutes?
Based on my experience, any vigorous/high intensity exercise requires at least 5-10 minutes warm up and a minimum of 5 minutes cool down to prevent injury, not to mention changing/preparing for exercise and changing after exercise as well. In practice, a 25-30-minute session, x3 per week is the ideal formula for wellness and health. 90 minutes in total. Seems very achievable given it is less than 3% of a person’s waking hours, each week.
Currently Australian Guidelines suggest all Australians should exercise at a moderate intensity for 150-300 min/week or at a vigorous/high intensity for 75-150 min/week. I suspect that these guidelines might change in the next few years.
I look forward to more programs on the benefits of exercise.
Exercise truly is medicine!
Oh . . and you might recognise the locations. Anja (Catalyst presenter) is doing her training (Palm Beach dunes, Hitchcock Park-Avalon, Stair paths from South Palmie), our very own stomping (training) ground. If you missed it click on the link below. It is well worth a look.
Kate x
http://www.abc.net.au/catalyst/stories/4319131.htm