Four seconds of maximum intensity in bicyclefollowed by short breaks, can offer results similar to those of a long and lower intensity workout, according to the information available today. This high intensity interval methodology (HIIT) presents an efficient alternative for those seeking to improve their resistance, lose fat and maintain good physical and mental health.
The World Health Organization recommends between 150 and 300 minutes moderate exercise or 75 to 150 minutes of vigorous exercise per week. However, lack of time remains a barrier for many people. This is where HIIT comes in: it maximizes gains in minimal time, achieving aerobic and anaerobic adaptations comparable to those of a longer conventional routine.
The benefits of HIIT are not limited to physical performance; They also include fat loss and improvements in mental health such as the reduction of depressive symptoms. This makes the excuse of time no longer valid for those who wish to maintain an active lifestyle.
One of the most interesting developments in the practice of HIIT is a bicycle exercise protocol proposed by researchers at a meeting of the American Physiological Society. The routine consists of performing four seconds of maximum intensity on the bicycle, followed by 15 to 30 seconds of rest, repeating the cycle for a total of 10 minutes.
This method has been tested and published in the European Journal of Applied Physiology, showing positive results such as improvements in aerobic capacity and beneficial effects on general health. The key to this protocol is brevity and intensity: those four seconds of maximum effort translate into an effective exercise for the body.
The workout begins with a warm-up, followed by four-second intervals of maximum intensity. After each interval, rest between 15 and 30 seconds, depending on the level of physical condition of each person. Upon completing the 10 minutes of exercises, A couple of minutes of cooling down with gentle pedaling is recommended.
Although the protocol is designed for flywheel spinning stationary bikes, it can also be adapted to other forms of exercise, such as running. However, the running version is much more demanding and is only suitable for people in good physical condition.
This innovative technique confirms that, with the right approach, it is possible to obtain great benefits in minimal time. The key is intensity and breaking the routine of long exercises, offering a new option to stay in shape.