Taking part in low volume high intensity interval training (HIIT) on a regular basis is the best way to get fit, researchers have said.

As the world begins to open up again post-pandemic researchers wants to look at the most effective way to improve health.

At the moment the World Health Organization (WHO) recommends people should take part in 150 to 300 minutes of moderate physical activity or 75 to 100min of vigorous activity a week.

But a recent study has found participating in shorter bouts of HIIT, involving as little as 4-min of high intensity exercise per session, can be just as effective for fitness levels.

One of the lead researchers Dr Angelo Sabag said: “While the WHO guidelines may serve their purpose at a populational level, individualised and tailored low-volume HIIT interventions delivered by appropriately trained exercise professionals may be more effective at an individual level, especially for time-poor individuals.

“This research is especially important now as people are looking for new and exciting ways to engage in regular exercise, after a year of lower physical activity due to the pandemic.”

Previous work based around the same subject had already found that participating in as little as four-minute HIIT sessions three time week for 12 week was enough to improve blood sugar levels, fat in the liver, and cardiorespiratory fitness among people with type 2 diabetes.

The newly published research has also found that following a HIIT work out on a regular basis can also improve the way the heart functions and arterial health.

The study findings have been published in the Journal of Physiology.

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