Why high intensity interval training is perfect for hectic Hongkongers
No time for those stress-relieving gym marathons? High intensity interval training is the top fitness trend for 2014, writes Jeanette Wang
If "I'm too busy" or "I've no time" have been your reasons for shirking exercise, here's the truth: they're really bad excuses.
Getting in shape - and staying that way - doesn't require long hours at the gym. These days, supported by evidence from a growing pile of scientific studies, short and sharp workouts are becoming increasingly popular. Research shows they can be as effective as longer workouts for weight loss and athletic performance.
In a recent survey of 3,815 health and fitness industry professionals from around the world conducted by the American College of Sports Medicine, HIIT was identified as the top trend for next year. This is all the more remarkable considering it did not even make the top 20 in the previous seven editions of the annual survey.
Gyms in Hong Kong have been quick to hop on the trend. Flex Studio at Wong Chuk Hang will launch a new Sculpt and Burn class next week that's based on HIIT principles. Torq Cycle, a dedicated indoor cycling gym in Central, puts a spin on the typical spin class with a hybrid called TORQCore that combines 20 minutes of HIIT on the bike, 20 minutes of abdominal exercises and 10 minutes of stretching.
Loh says research has shown that the training improves aerobic capacity. It is also effective for burning fat, toning muscle, losing weight and for boosting your metabolic rate - meaning you will use more calories even when at rest.
"Your heart rate is maintained at a raised level even hours after the workout has ended. High-intensity exercise also causes more stress to the muscles, which, in turn, induces more repair and building to the muscles," says Loh. "HIIT is time efficient - it reduces the amount of time needed to get the same results."