Active-Steps-HIIT-Training-for-workout-lovers-and-beginners-on-the-go

Active Steps: HIIT Training for workout lovers and beginners on the go

Being physically active is essential to a healthy lifestyle, but often it is difficult for individuals to get into a healthy routine pattern. With work, school, children and all the other obligations life brings, it can be difficult to dedicate enough time to healthy living.

What if there was a physical workout with enough intensity to target the entire body – all under 30 minutes or less? High Intensity Interval Training – also called HIIT – is a combination of brief but intense cardio workouts. This form of exercise enables individuals to perform high intensity activity then switches to low intensity. The switch happens in repetitions, depending on the amount of time dedicated to the workout.

So why HIIT? It can be done from the comfort of your home and without equipment. Research has shown that HIIT provides the same health benefits as a much longer, intensive cardio workout but has been shown to be more effective for fat loss. Here are three major reasons why HIIT is particularly beneficial. (1) It is great for people on the go. The time required to achieve fitness goals is much shorter than traditional workout methods. (2) It aids in preventing and controlling high blood pressure. A study published by the American Journal of Cardiovascular Disease showed women at high risk for hypertension experienced greater improvements to blood pressure after just 16 weeks of HIIT, compared to the group that performed 16 weeks of traditional cardio. (3) It produces faster results in comparison to traditional workouts. One of the many frustrations of active living is the duration of time to see results – HIIT improves muscle tone, endurance and performance over a short period of time.

With life constantly moving, it is great to know that a healthy lifestyle can be attained in such a short period of time and all within the comfort of your home. HIIT is great for beginners and advanced-level gym-goers. Do not let time limit you from a healthy lifestyle – HIIT workout videos are available for free on most social media platforms. Just search for “HIIT.” So, grab your workout attire, running shoes and go HIIT it.

By Precious Nwajei, Tulane PRC Graduate Office Assistant
October 2018

References:
1. Christopher G.R. Perry, George J.F. Heigenhauser, Arend Bonen, et al. “High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle.” Applied Physiology, Nutrition, and Metabolism. NRC Research Press. Dec. 1, 2008.
2. Ciolac E.G. “High-intensity interval training and hypertension: maximizing the benefits of exercise?” American Journal of Cardiovascular. Disease 2012.

Topics:   physical activity , running , walking , biking

Other Related Posts

Message-from-the-Director

Message from the Director

Education & Engagement

Published: March 18, 2019

As I am sure most of our readers know by now, the Tulane Prevention Research Center (PRC) will not be funded for another five years. This is very sad news for all of us here at the School of Public Health and Tropical Medicine, but I am sure it is just as saddening for those of you who have worked with us and partnered with us for the past 20 years. Yes, the PRC has…

Read More

Health-Racism-and-Communication-Seminar-Series

Health, Racism, and Communication Seminar Series

Education & Engagement

Published: March 18, 2019

Starting this month, Tulane PRC will co-host the Spring 2019 Health, Racism, and Communication Seminar Series in collaboration with The Center of Excellence in Maternal and Child Health (CEMCH) and The Mary Amelia Douglas-Whited Women’s Community Health Education Center (MAC).  This seminar series works to educate attendees about communicating the influence of racism on health. 
 On Tuesday, March 19, Nicole Deggins, CNM, MSN, MPH, Founder and Director of Sista Midwife Productions will address Social…

Read More

Associations-Between-Neighborhood-Park-Quality-and-Usage-Findings-from-a-Tulane-PRC-Study-

Associations Between Neighborhood Park Quality and Usage: Findings from a Tulane PRC Study

Education & Engagement

Published: March 18, 2019

In efforts to better understand factors that may impact physical activity levels of people in their neighborhoods, a study was done through the PRC to evaluate park quality and usage in lower income African American neighborhoods in New Orleans.   Based on prior research, neighborhoods have been classified as an important social determinant of health. “Neighborhood environments can play a role in one’s decision to engage in physical activity. Prior research has shown that lower…

Read More

Community-Partners-Update

Community Partners Update

Education & Engagement

Published: March 18, 2019

Bunny Friend Neighborhood Association (February 16th, 2019) On February 16th, the Bunny Friend Neighborhood Association hosted a green infrastructure workshop in partnership with Water Wise Gulf South at St. Mary of the Angel’s Church. The Green Infrastructure 101 Water Wise Workshop taught community members “do-it-yourself” solutions to reduce flooding while leaving the neighborhood looking beautiful. The event provided refreshments and raffle prizes, including rain barrels and a home assessment for Upper 9th Ward residents. Infrastructure…

Read More

Legislative-Update

Legislative Update

Education & Engagement

Published: March 18, 2019

New Orleans Food Policy Committee is very pleased with the changes recommended by the City Planning Commissions Small Box Store Study. The recommended changes make it much more accessible for residents to access fresh food while also giving food businesses and farmers an economic boost. For more information or to read through the report, check out the City Planning Commissions website or click here While the entire document is very interesting, the recommendations begin on…

Read More

Staff-Update-David-Roston

Staff Update: David Roston

Education & Engagement

Published: March 18, 2019

We are excited to share that David Roston is the new Communications and Disseminations Coordinator for the Tulane PRC. David graduated with a Bachelor’s of Arts from the University of Michigan with a degree in Screen Arts & Cultures and Master’s of Public Health from Tulane University School of Public Health and Tropical Medicine. David has an extensive history of working on local and international documentary films and is interested in fusing arts and media…

Read More

Active-Steps-Avoiding-the-March-Fall-Out

Active Steps: Avoiding the "March Fall Out"

Education & Engagement

Published: March 18, 2019

The start of the New Year is often seen as a time to revamp and refocus one’s attention and time on health and exercise. Unfortunately, most people fall into a so-called ‘March fall-out’ after just a few weeks of hard work at the gym. According to the Washington Post, gym attendance significantly increases in the December, January, and February months, but starts to decrease in just a few weeks leading into March. Luckily, there are…

Read More

Nutrition-Bites-Mindful-Eating

Nutrition Bites: Mindful Eating

Education & Engagement

Published: March 18, 2019

Most of the population eats to eat. We are good at it, we know we need to eat in order to fuel our day, but rarely do we spend the time to savor and dissect what is being put into our mouths. Junk food and fast food are not layered with flavor and texture. They do not excite our pallet with new variety. Eating on the go leads to mindless eating and lacks emotional investment…

Read More

Nutrition-Bites-Grocery-Delivery-Service-Can-Save-You-Money

Nutrition Bites: Grocery Delivery Service Can Save You Money!

Education & Engagement

Published: March 18, 2019

Grocery store shopping can be exhausting with multiple rounds of loading and unloading groceries. Plus, the amount of time doubles when you go at the grocery store rush hour from 5-7 PM. No wonder Amazon had an estimated 18% share of online grocery delivery in 2017 with their new acquisition of Whole Foods. The future of grocery stores and how we shop is rapidly changing. Let’s talk about the perks of this method as well…

Read More

Tulane-dietetic-interns-gain-insightful-skills-in-nutrition-and-community-based-programs

Tulane dietetic interns gain insightful skills in nutrition and community-based programs

Education & Engagement

Published: December 18, 2018

This fall, 20 Tulane Dietetic Internship students gained first-hand research and health promotion experience in partnership with Tulane Prevention Research Center and local community organizations. The Dietetic Internship is a 10-month long, non-degree program offered at Tulane University that focuses on community health best practices, health promotion, and disease prevention for students seeking to become registered dieticians. As part of the Dietetic Internship, students completed a rotation with the Tulane PRC. During this time, students…

Read More

canary