High intensity interval training (HIIT) has many benefits for people who do it. Among them we can find weight loss, slow aging, and improve health and physical performance.
In recent times a new type of training has been created for lovers of the fitness world, this activity is called "High intensity incidental physical activity" (HIIPA). According to the authors of a new editorial published in the British Journal of Sport Medicine , the benefits of this new training can compete with those obtained by HIIT.
Find out if HIIPA can become the new HIIT .
HIIPA benefits
"These sporadic bursts of exercise could have great advantages for those who are less active." These were the words of Emmanuel Stamatakis, Ph.D., from the School of Public Health at the University of Sydney.
HIIPA benefits will vary according to people's age and fitness level. This form of exercise is especially aimed at sedentary people who spend a lot of time at home or at work, and therefore do not exercise at all.
One of the main benefits of this type of training is that it improves cardiorespiratory capacity; therefore, the ability to exercise markedly improves. These exercises are carried out in a period of time between three or four times during the week.
Several studies in young people show that as little as three stair climbing sessions per day for three days a week is enough to help increase fitness measures by 5% over a period of six weeks. That is equivalent to just one minute of HIIPA per day (Millar, 2019).
Experts believe that better results can be aspired if these exercises are practiced by people of advanced ages who do not play sports frequently.
Is it really beneficial to practice HIIPA?
For people who are lovers of HIIT, it is advisable to practice HIIPA exercises at the same time, as they can help improve people's general health.
Integrating more HIIPA-style movements is recommended, such as taking brisk steps while walking, carrying weight while walking, and vigorously cleaning your refrigerator can help reduce the amount of more structured workouts you need to do with the same result.
The message that the creators of this type of exercise want to convey is that people should take advantage of every moment of the day where physical strength is needed to perform a little cardio or carry a little weight, in order to improve your condition physical and, at the same time, health. It does not matter that you do these exercises for a short time: the important thing is to do them with energy.
In fact, current U.S. physical activity guidelines have removed the stipulation that exercise sessions must only count for an average of 10 minutes to be considered as such.
conclusion
HIIT workouts are considered the most comprehensive of many physical activities, as they improve physical performance and overall health. However, a new training method called HIIPA has emerged, where it is about performing exercises in any situation where the use of force is required, either when climbing the market bags up the stairs or carrying bottles of water from the car to the home.
Experts recommend practicing HIIPA , especially for those who do not have the conditions or the time to perform exercises.
References
- Elizabeth, M. Is 'HIIPA' the New HIIT? It May Be Just As Effective — but There's a Catch. For Bicycling [Revised May 2019].
