From this study, High-Intensity Intermittent Exercise and Fat Loss comes this:
Dosage: A thirty second all-out sprint of on a bike, recover at a reduced RPM, repeat four to six times. Do this three times a week for two to six weeks.
Results: 1. Increase both aerobic and anaerobic fitness. 2. Significantly lowers insulin resistance 3. Skeletal muscle adaptations that result in enhanced skeletal muscle fat oxidation 4. Improved glucose tolerance.
From other studies the reported results: 1. High Intensity Inteval Training Lowers Appetite 2. Health and Physical Function Improves with High Intensity Training 3. Blood Pressure Reduced with High Intensity Interval Training 4. High-Intensity Strength Training Beneficial to Parkinson's Patients 5. High intensity training better for coronary artery disease patients 6. Brief Bouts of High Intensity Training Improves Maximal Oxygen Uptake 7. Studys Shows That HIT Exercise Lowers Blood Pressure 8. Long distance running lowers testosterone; sprint training increases it
I have been doing this for over a year now. I can report the following additional change. At age 60 I feel the best I have felt in well over a decade. At Austin Personal Training and at New Orleans Fitness Trainerswe can help you gradually build up to a high intensity strength training or an aerobic high intensity training program that is safe, effective, and efficient for your age and condition. You need not spend hours in the gym to feel better, look better, and perform better.