https://x.com/foundmyfitness/status/1864427362240401548
Not totally HIIT. But you can get this simply by running uphill, esp to catch buses (like I did to catch the 101 today…)
I often do this by just barely managing to catch buses (there is risk b/c I sometimes jaywalk in the process)
Just 1.2 to 1.6 minutes of vigorous physical activity per day is associated with a 30% reduction in major cardiovascular events, a 33% lower risk of heart attack, and a 40% lower risk of heart failure.
That’s less than two minutes of vigorous exercise daily, and the impact on health is profound.
This study builds on a growing body of evidence showing that short, intense bursts of physical activity—spread throughout the day—can have a significant impact on longevity. Interestingly, this latest research found the effects to be even more profound in women than in men. That said, other studies make it clear that men can absolutely benefit too.
Other studies have found that individuals engaging in short bursts of vigorous physical activity, for just 1-2 minutes, 3x a day, had a 50% decrease in cardiovascular mortality and a 40% reduction in deaths from all causes and cancer.
2 Likes
adriank
#2
When I swim for 20 minutes, I just make sure I sprint for at least 100m… Either 25m or 50m at a time. Your heart rate needs to be over 80% of your max. I get close to 95% for at least 1 or 2 minutes, 4x a week. Aim for about 6 to 7 minutes a week of high intensity.
2 Likes
JuanDaw
#3
The paper.
https://www.researchgate.net/publication/385329376_Device-measured_vigorous_intermittent_lifestyle_physical_activity_VILPA_and_major_adverse_cardiovascular_events_evidence_of_sex_differences
WHAT THIS STUDY ADDS
⇒In women, VILPA exhibited a near- linear dose–response association with most major adverse
cardiovascular events. Such associations were
less evident in men.
⇒Small amounts of VILPA in women were associated with substantially lower risk of
overall major adverse cardiovascular events, myocardial infarction and heart failure.
⇒Women’s median VILPA duration of 3.4 min per day was associated with 45% (25% to
59%) lower risk of overall major adverse cardiovascular events; and with 67% (41% to
82%) lower risk of heart failure.
1 Like
KarlT
#4
I certainly there is evidence to support benefits of HIIT, but this study does have some causation vs correlation elements to it.
And I really doubt there’s any strict over/under amount of time to get benefits.
