![]() ![]() The twins had their fitness measured before and after the four-week training programme. If you have not exercised for a while, it is a good idea to perform moderate intensity exercise for a few weeks before trying HIIT. The participants in this experiment undertook a medical screening before participating in the exercise programmes. Guidelines on the HIIT training sessions performed during the programme are below. *This was an aerobic interval training protocol (see HIIT definition above), meaning the twins were working hard, but not ‘all out’. In general, the higher the HR, the higher the exercise intensity. Monitoring HR during endurance exercise is a simple and accurate method to establish how hard you are working. Therefore, the high intensity team did exactly half the weekly volume of exercise (75 minutes) compared to the moderate team.Įach twin wore a heart rate (HR) monitor when they were training to ensure they were exercising at the correct intensity. The remaining 30 minutes of exercise was performed at a moderate intensity, warming-up and cooling down. This was achieved by performing a HIIT* protocol at 77-95% of their HRmax. The high intensity (Chris’s) team performed 45 minutes of high intensity exercise/week.This consisted of walking, jogging, or any activity which elevated their heart rate to 64-76% of their maximum heart rate (HRmax). The moderate (Xand’s) team adopted a moderate intensity (slow and steady) approach of 150 minutes of exercise per week.The final option is to perform combinations of moderate and vigorous intensity activity. ![]() Therefore, performing 75 minutes of vigorous intensity activity (spread across the week) is an alternative to 150 minutes of moderate intensity activity. Research has also demonstrated that the same health benefits can be achieved with less time commitment, provided the activity is performed at a higher intensity(i.e.A common strategy is to perform 30 minutes physical activity 5 days/week. Perform at least 150 minutes (2½ hours) of moderate intensity activity (in bouts of 10 minutes or more).The Department of Health recommends three different strategies to achieve the physical activity guidelines: ![]() I designed the exercise programmes based on the government physical activity guidelines, which state the recommended amount of physical activity for health benefits . The twins were mixed into two teams ( moderate and HIIT) and I was asked to design a four-week exercise programme for each team to follow. When using a rating of perceived exertion (RPE) scale, this corresponds to a rating of approximately 6-9 (0 = no effort, 10 = maximal effort). In practice, this means the exercise is very hard, but not maximal. This type of HIIT is not performed ‘all out’.Studies that have used AIT protocols have applied an intensity range corresponding to 80 – 170% of VO 2max. When performing SIT there is no pacing – you simply go as hard as you can.ĪIT typically involves work-bouts lasting 20 seconds to four minutes. SIT is characterised by supra-maximal (all-out) work periods lasting 10-30 seconds with long recovery periods of ≥5 times the duration of the work bout. There are numerous HIIT methods, which can broadly be categorised as 1. High intensity interval training (HIIT) involves brief bouts of high intensity (hard) exercise interspersed with short periods of light exercise or rest. Therefore, the producers wanted answer the question: is HIIT is better than the traditional, moderate intensity approach? It is well established that both exercise approaches improve health and fitness but, over the past decade, high intensity interval training (HIIT) has become an increasingly popular exercise strategy. One of these experiments involved testing the effectiveness of two completely different approaches to exercise: I recently contributed to a BBC television series called Twinstitute, hosted by Doctor and TV presenter twins Dr Chris and Dr Xand Van Tulleken. The series involved putting sets of identical twins through various experiments. By: Paul Hough (Senior Lecturer - Health and Exercise Science) ![]()
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