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Quite a bit of research has been conducted in the last few years on the benefits of high intensity short interval training. The reviewed study investigated the effects of sprint interval running and continuous running on insulin sensitivity and cholesterol (Sandvei M, et al. 2012). Good insulin sensitivity helps prevent type 2 diabetes as well as other chronic diseases.
The participants were healthy young people both men and women who either did 30 seconds sprints 3 times per week gradually increasing the sprints from 3 sprints the first week up to 10 sprints per week the last 2 weeks, or 30 minutes continuous running the first week gradually increasing the running time to 60 minutes per week for the last 2 weeks. The ones who sprinted rested 2 minutes between the sprint intervals. Real exercise time ended up being 5 minutes per week in the last 2 weeks for the sprinting group and 60 minutes per week for the group who did continuous running.
The results documented that sprint interval training was more effective in improving insulin sensitivity compared to continuous running and also reduced both total cholesterol and LDL, the bad cholesterol, which continuous running did not.
More and more evidence shows that exercising for long periods of time is not necessary, actually short periods with more intensity is more effective.
Sandvei M, Jeppesen PB, Støen L, Litleskare S, Johansen E, Stensrud T, Enoksen E, Hautala A, Martinmäki K, Kinnunen H, Tulppo M, Jensen J. Sprint interval running increases insulin sensitivity in young healthy subjects. Arch Physiol Biochem. 2012 Jul;118(3):139-47. Epub 2012 Apr 28.
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