Recently a study showed that High-Intensity Interval Training (HIIT) increased the mitochondria, the energy boxes in our muscles, thereby improving endurance. HIIT consists of a set of exercise in which the person exercises at their maximum capacity for 60 seconds and then decreases the intensity for 75 seconds. The exercises are done in sets of 8 to 12. The article reported that the improvement in endurance and lung capacity was seen in just 2 weeks of 6 sessions. More importantly, the changes were seen in untrained subjects and trained subjects. The effects HIIT remained ongoing even after the sessions were through.
This is exciting because the exercise routine can be done in as little as 15 minutes and without equipment. People can chose to run, bike, or swim. It is also fun in incorporate jump ropes, medicine balls and stretch bands. Adding this type of exercise along with a healthy diet will sure to get results quickly and maintain fitness. An increase in muscle mass will improve weight loss much more quickly and calories continue burn hours after the exercise is over.
(Journal of Applied Physiology, 15 September 2013, Vol. 115, no. 6 , 785-793)