Sprint Interval Training (SIT) and High intensity Interval Training (HIT) offer greater gains in less time.
Instead of long stints in the gym and miles of running in the cold, the same results could be achieved in less than a third of the time, according to new research ...
The current recommendation of the World Health Organisation (WHO) ... is that people of all ages should do three to five hours of endurance training per week to increase health and fitness and prevent chronic diseases and premature mortality. However, most people find it difficult to set aside this much time in their busy lives.
This study has taken existing research to a new level to prove that replacing endurance training with two types of interval training, High intensity Interval Training (HIT) and Sprint Interval Training (SIT), can make a massive difference to our health and aerobic fitness.
... three sessions of SIT, taking just 90 min per week, are as effective as five sessions of traditional endurance exercise, taking five hours per week, in increasing whole body insulin sensitivity via two independent mechanisms.
... 'SIT involves four to six repeated 30 second 'all out' sprints on special laboratory bikes interspersed with 4.5 minutes of very low intensity cycling. Due to the very high workload of the sprints, this method is more suitable for young and healthy individuals. However, anyone of any age or level of fitness can follow one of the alternative HIT programmes which involve 15-60 second bursts of high intensity cycling interspersed with 2-4 minute intervals of low intensity cycling. HIT can be delivered on simple spinning bikes that are present in commercial gyms and are affordable for use at home or in the workplace.'
Lack of time is the number one reason that the majority of the adult population do not meet the current physical activity recommendations. SIT and HIT could solve this problem. [emphasis mine]