Less might be more when it comes to physical activity

more Less might be

when it comes to physical activity

Finding time to exercise can seem impossible, but that’s no longer a valid excuse, according to ASU research.

The “go, go, go, keep going” of the traditionally recommended 30-minute daily workout has a new, shorter partner.

“Short bouts always do as well, and sometimes better, than longer bouts,” says Glenn Gaesser, professor of exercise science and health promotion at Arizona State University’s College of Health Solutions.

He and ASU Assistant Professor Siddhartha Angadi have been working together for more than a decade to research the effects of high-intensity interval training, or HIIT — characterized by short bursts of intense activity — on

various health outcomes.

Experts have long agreed that adults should aim for roughly 150 minutes of moderate physical activity per week. When the the national Physical Activity Guidelines were first published in 2008, it was thought those 150 minutes had to be accrued in bouts of at least 30 minutes of activity at a time for meaningful benefits. Gaesser and Angadi’s research has shown that not only can shorter bouts produce the same benefits as longer bouts, but ramping up shorter bouts from a moderate level (something akin to a brisk walk) to a vigorous level (where you’re almost out of breath) might produce more health benefits than longer, moderate-level bouts.

For example, more than one study found HIIT was better at at lowering blood pressure than traditional, continuous bouts of exercise.

A common misconception about HIIT is that it’s too difficult for the average person, but HIIT is tailored to an individual’s personal capabilities. Generally, one HIIT bout takes from 30 seconds to a few minutes. You can rest for as much time between each bout as you like, as long as you do enough each week to total 150 minutes.

That makes it easy to incorporate HIIT into a busy schedule; on a regular workday, you can get 30 minutes of physical activity by breaking every hour to climb the stairwell or take a brisk walk around the office building.

“People might not be able to do a 30-minute routine every day,” Gaesser says, “but if you say you don’t have two minutes here and there, I’m just not buying it.” — Emma Greguska

AIMING HIGH Former ASU football player Anthony Lawrence fulfilled a childhood dream when he strapped into an F-16D Fighting Falcon at Luke Air Force Base in Glendale, Arizona. Luke’s commander, ASU alum Brig. Gen. Todd Canterbury, invited the current ASU Online grad student and future Air Force pilot for the ride of his life. “The flight was amazing,” says Lawrence, “from takeoff to landing.” v: bring together or into contact so that a real or notional link is established Connect

Future 2nd Lt. Anthony Lawrence watches the canopy close on an F-16D before his flight at Luke Air Force Base in Glendale. Lawrence, who played cornerback for ASU’s football team in 2016, plans to attend the Air Force’s officer training and flight schools.

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