“I don’t have time!”
HIT Center Intern Hunter Perry:
“I do not have the time.” Lack of availability is one of the most communal excuses for not exercising among Americans according to a recent poll conducted by US News. However, not having the time to exercise just may be a grim reality for a working-class fitness seeker. For those of you that juggle demanding careers and family matters, I may have your solution. My name is Hunter Perry and I am an intern trainer at the HIT Center of Huntington. Lately, I have completed a small study that analyzes the effect of low volume, very high intensity exercise bouts on overall fitness and weight. The setup of the study was extremely simplistic. First I conducted a VO2 max fitness test (The Gold Standard of fitness) on myself to see where I was at in terms of aerobic fitness. The results of this test are highly correlated with morbidity and mortality. In other words, the higher the number, the higher quality of life and length thereof. The test measures the amount of oxygen that is consumed by the body at your maximal exercise capacity in milliliters per kilogram of body weight per minute (ml/kg/min). My pretest score was 51 ml/kg/min. Over the course of the following 10 days, I subjected myself to what is known as a “Wingate” once per day. A Wingate is a different type of fitness test that is conducted on a bike and it requires you to pedal as fast as humanly possible against an increasing resistance that is based on your body weight for a grand total of 30 seconds. Wingates measure power output in terms of anaerobic fitness. In layman’s terms, how quickly can you cover a fixed distance against a predetermined resistance? Evidence from previous studies demonstrate that consecutive Wingate tests (very high intensity exercise) can increase aerobic fitness in terms of a VO2 max and stimulate metabolism (Boutcher, 2010). Therefore, for this study I spent 30 seconds a day exercising over the course of 10 days while keeping my energy intake between 1800-2000 kcal/day and the results are better than I had originally theorized. I increased my VO2 max to 58 ml/kg/min (+7 ml/kg/min) and lost five pounds of body weight. In terms of exercise, these are considered significant increases. If I can get these results after participating in 30 seconds of exercise per day, think about the results you could get working out at the HIT Center for an hour per session. Our entire premise is founded upon High Intensity Training! So what are you waiting for? Join HIT today and see the results you want to see.
- Boutcher, S. H. (2010). High-intensity intermittent exercise and fat loss. Journal of obesity, 2011.