As an Exercise Physiologist, I hear a number of excuses to why someone cannot exercise, however the most frequently used one is time constraints. As people are becoming increasingly busy with work and other commitments, exercise is being pushed back in the list of priorities. This is concerning as people are putting themselves at much more risk of significant health complications such as Cardiovascular disease and Type 2 diabetes due to lack of exercise.
I generally find that the people that are saying that they do not have enough time also show signs and symptoms of high levels of stress, anxiety and depression. It is well known that these factors can be harmful to the body not only psychologically but physically. For example stress has been shown to increase pro – inflammatory markers in the blood system and also increase the levels of stress hormones such as cortisol. Many studies shows the benefits that exercise can have on improving cognitive function, mood and sense of wellbeing.
Using High intensity interval training to combat time constraints
Exercise training is a clinically proven, cost-effective, primary intervention that delays and in many cases prevents the health burdens associated with many chronic diseases. However, the precise type and dose of exercise needed to accrue health benefits is a contentious issue with no clear consensus recommendations for the prevention of inactivity-related disorders and chronic diseases. A growing body of evidence demonstrates that high-intensity interval training (HIT) can serve as an effective alternate to traditional endurance-based training, inducing similar or even superior physiological adaptations in healthy individuals and diseased populations. With ‘lack of time’ remaining as a large barrier to exercise, implementing this style of exercise can help combat this barrier, below are some examples of sessions that you can implement.
|Mode of Exercise||Effort||Repetitions||Recovery time|
|Cycling||30 seconds all out sprint (aim for 100% of your capacity)||4||3 minutes|
|Treadmill||30 second sprint (Pick a speed that you can maintain for the entire minute)||4||3 minutes|
Book in with an Accredited Exercise Physiologist today to see how they can help you achieve your exercise goals and combat any barriers preventing you from exercising.