It has always been a contentious topic as to how much exercise is adequate for a healthy lifestyle. A multitude of theories are available and when each new one comes up, it stirs a debate.
The latest, from a group of researchers at McMaster University, Hamilton, Ontario, Canada, has sparked interest, mainly because it found 12 weeks of brief intense interval exercise improved indices of cardiometabolic health to the same extent as traditional endurance training in sedentary men, despite a five-fold lower exercise volume and time commitment.
In simple language, as explained in an article on qz.com, the study’s conclusion is that short, sprint workouts could be just as beneficial to health as longer, moderately intense workouts.
The study looked at 26 men who did not exercise at all. They were divided into three groups: One group did 10 minutes of cycling with three 20-second high intensity bursts; another did moderate cycling for 45 minutes; and those who did no exercise at all. The groups did these exercise routines three times a week for 12 weeks. Researchers found that both groups of men who exercised experienced about the same health benefits: they were able to take in more oxygen during exercise and remove blood sugar from their bodies more quickly than before.
As pointed out by Karen Smith, a dietician at Barnard Medical Center in the US and personal trainer, the study does not take into account the myriad benefits of exercise, especially mental (health) benefits. Exercise releases endorphins, a chemical in the brain makes us feel less stressed, and can boost our moods and may help prevent some mental health problems, like depression.
Contrary to popular belief, cycling also does not benefit our skeletal systems the way other types of exercise do, according to Smith, since it is not a weight-bearing exercise or one which require us to carry our weight, like walking, running, or yoga. These types of exercises ultimately help build up bone density, a lack of which can lead to osteoporosis later in life.
But one key lesson to take home from the study is that if those who exercise on a regular basis are unable to squeeze a longer workout in because of a hectic schedule, they could do 10 minutes high-intensity training as a quick substitute.
Although one minute of high-intensity training has some health benefits for sedentary populations, it is not advisable to adopt it as a benchmark for all. The US Centers for Disease Control recommends that healthy adults get at least two and a half hours of moderate activity, like brisk walking, or one hour and 15 minutes of intense activity, like running, plus two days of strength training, a week.
Ultimately, the exercise requirements of each individual vary, depending on a number of factors. As Smith suggested, the best exercise one can do is something one actually enjoy doing, so that a regular regime is more likely to be maintained.
