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Time of India
5 hours ago
- Health
- Time of India
7-minutes of this workout has proven to be 40% more powerful than High Intensity Interval Training for body transformation
When it comes to fast, efficient workouts, everyone's mind goes to High-Intensity Interval Training (HIIT) as the holy grail. But new findings are replacing that thought. Researchers now propose that a little-known alternative, Sprint Interval Training (SIT), may be even more potent with greater fat loss, greater muscle gain, and takes much less time. It sounds too good to be true. But the statistics prove it. A peer-reviewed article published in Run Repeat, titled 'Sprint Interval Training: Burn 40% More Fat Than HIIT in 60% Less Time,' concludes that, Sprint Interval Training (SIT) is significantly more effective than HIIT or traditional cardio for fat loss and muscle gain, while requiring much less time. How? Read on to know more! SIT vs. HIIT: The real difference Both SIT and HIIT fall under the umbrella of high-effort training. The difference lies in the intensity and duration. HIIT typically involves short bursts at about 70–90% of max effort for 30 seconds to 4 minutes, followed by active recovery. SIT pushes the body to 100% max effort, but for even shorter periods, i.e, usually 20 to 30 seconds, with longer rest in between. This tiny variation in form creates a huge variation in result. What does the research say A review of 75 studies that contrasted Sprint Interval Training (SIT), High-Intensity Interval Training (HIIT), and Moderate-Intensity Continuous Training (MICT) produced astonishing findings: SIT created more than 90% more fat loss than MICT. It was also 39.6% better at lessening body fat than HIIT. On average, SIT workouts took 60–70% less time, but produced the highest outcomes. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Your Finger Shape Says a Lot About Your Personality, Read Now Tips and Tricks Undo In real-life terms, in terms of time commitment: SIT volunteers trained -390 minutes over 9–10 weeks HIIT took -995 minutes MICT took -1350 minutes Just 7 minutes a session, 3 times a week, for SIT and still performed higher than longer routines. What goes on in those 7 minutes? Here is a typical SIT workout: Warm-up: 2–3 minutes of gentle movement Sprint rounds: 3-6 rounds of 20–30 seconds maximum effort Rest intervals: 2–4 minutes walking or complete rest between sprints Cooldown: 1–2 minutes to bring the heart rate back to resting level Although the work period is brief, the physiological effect is tremendous. Sprint intervals ignite fast-twitch muscle fibers, stimulate growth hormone release, enhance fat burning, and enhance post-workout calorie burning. The body burns calories for hours after the workout is completed and it is a process referred to as excess post-exercise oxygen consumption (EPOC). Why it works SIT's success relies on trying your best. In contrast to HIIT or MICT, it recruits the entire range of muscle fibers, specifically those responsible for explosive power. This provokes a more intense metabolic response, enhances insulin sensitivity, and speeds up fat breakdown. It also: Raises levels of testosterone and growth hormone Raises VO2 max (a metric of cardiovascular capacity) Enhances mitochondrial efficiency, or the cells become more efficient at utilizing energy And it accomplishes all this without long sessions or heavy weights. Who all can try it SIT is scalable and that's part of why it's gaining popularity. A beginner can begin with: Just 2 sprints lasting 20 seconds each and 3 to 4 minutes rest between rounds. Gradually, one can progress to 6–8 sprints. The mantra is quality over quantity. Each sprint should be an all-out effort. Note: Patients with existing heart or joint problems should see their doctor beforehand. Because SIT is so strenuous, it places a greater burden on the cardiovascular system. Can it build muscle too? Yes, especially in the legs, glutes, and core. Sprinting places a high mechanical stress on the muscles, which causes muscle sparing and, in some instances, even lean muscle growth. This also makes SIT a better choice for those who prefer a lean, athletic physique over bulk.
Time of India
02-08-2025
- Health
- Time of India
Weight loss and muscle gain in one go: Research says this 7-minute exercise routine is more effective than HIIT
So, What Exactly Is Sprinting? Why It Works: Science Behind the Sprint You Might Also Like: She is 100 and still hitting the gym with 2 trainers: The fitness secrets behind a centenarian's strength and longevity iStock Sprinting demands serious energy and burns calories much faster than your typical jog or even a standard HIIT session. Beyond Cardio How Sprinting Differs from Jogging You Might Also Like: Is your workout sabotaging your sleep? Experts warn against exercising at this time of day Here's a 7-Minute Sprinting Protocol Warm-up (5–7 minutes): Dynamic stretches and light jogging Sprint Intervals (7–11 minutes): 4–6 rounds of 15–30 second sprints at max effort 90-second walk or slow jog between each Cooldown (5 minutes): Light walk and stretching For anyone juggling work, life, and limited time, the idea of spending hours at the gym can feel overwhelming. But what if just seven minutes of effort could yield real results? Sprinting — that short, all-out burst of running most of us left behind in high school — is making a powerful comeback as a science-backed, muscle-sculpting, fat-burning secret a recent article from Women's Health, fitness experts argue that sprinting may be one of the most effective ways to achieve body recomposition — the elusive fitness goal of simultaneously building muscle and burning personal trainer Hayley Akradi, the creator of the Body Blueprint Program at Life Time, defines sprinting as "pushing to about 90 to 100 percent of your top speed for 10 to 30 seconds." It's not just running fast — it's running with explosive, maximum effort. And while the idea may sound intimidating, especially to those who haven't run in years, the results are worth a closer demands serious energy — and burns calories much faster than your typical jog or even a standard HIIT session. A 2024 meta-analysis by RunRepeat found that sprint interval training reduced body fat 39.59 percent more than traditional HIIT workouts — in 60.84 percent less Hayes, a certified running coach and founder of Mindful Miles, points to what's called the afterburn effect or excess post-exercise oxygen consumption (EPOC). Simply put, sprinting revs up your metabolism long after your workout ends. 'Your body keeps burning calories during recovery,' she explains, leading to greater fat oxidation and higher metabolic rates throughout the doesn't just help you burn fat — it can also preserve and even build lean muscle, particularly for those newer to resistance training. A 2025 study in Applied Sciences confirms that sprinting engages key muscle groups, especially the glutes and hamstrings.'Sprinting is basically explosive resistance training using your own body weight,' says Hayes. That activation of fast-twitch muscle fibers not only builds strength and power but helps stave off age-related muscle loss — a crucial factor for long-term metabolic also taps into your body's hormonal engine. It stimulates the release of adrenaline, testosterone, and human growth hormone — all of which support fat loss and muscle maintenance. Plus, it improves insulin sensitivity, meaning your body becomes more efficient at using carbs for energy instead of storing them as fat, as noted in a 2020 study in Molecular Basis of jogging mainly builds cardiovascular endurance and burns calories at a slower rate, sprinting hits deeper. It activates more muscle fibers, spikes hormonal activity, and results in greater caloric burn post-workout. 'Sprinting is more efficient when your goal is body recomposition,' says don't need to be a track athlete to benefit from sprints. Akradi recommends just four to six sprints, each lasting 15 to 30 seconds, once or twice a week. This short, high-intensity routine is easy to fit in before or after a strength training session — especially on upper body Workout Breakdown:If you're serious about transforming your physique but short on time, sprinting could be the missing piece of your routine. By combining speed, intensity, and metabolic benefits, sprinting offers a time-efficient and research-backed path to fat loss and muscle Hayes puts it, 'More muscle means a higher resting metabolic rate.' So with every sprint, you're not just burning calories — you're laying the groundwork for long-term just 7 minutes, you might not change your life — but you could definitely change your body.
New York Post
16-05-2025
- Entertainment
- New York Post
Fitness lover shows why women aren't comfortable going to the gym after 6 pm
A telling video has exposed the reason why women aren't comfortable going to the gym after 6 p.m. – with many stating it shows a common issue females face while working out. The clip, posted by a fitness lover who regularly documents herself under the handle @rollergogo completing various physical activities, shows a young woman jump up onto a set of monkey bars in a busy gym. Advertisement However, she's barely got her hands onto the second rung before a man jumps up at the other end, abruptly ending her ability to travel from one side of the equipment to the other. 4 A clip from @rollergogo on TikTok of her completing various physical activities, such as monkey bars in a busy gym, shows why women do not feel comfortable going to the gym after 6 p.m. @, rollergogo / TikTok As the man, dressed in a pair of green shorts and a beige T-shirt, starts to perform pull ups, the woman is left with no choice but to abandon her workout, and drops to the floor. Advertisement Frustrated by what had occurred, and after capturing it on her mobile phone which was positioned on the floor, she later shared the video on TikTok. 'Gym after 6pm be like.' 4 A man then starts to perform pull ups, leaving her with no choice but to abandon the workout, and then drops to the floor. @, rollergogo / TikTok The video quickly erupted, amassing over 13 million views in just a few days, as women resonated with the antics captured on camera. Advertisement But while other women shared their own experiences of being approached and interrupted by men in gyms, often leaving them feeling 'unsafe' and not able to workout, many men struggled to see the problem. 'Ngl I'm doing the same thing, not boutta wait to do pull-ups while you playing jungle gym,' one man scoffed. Start and end your day informed with our newsletters Morning Report and Evening Update: Your source for today's top stories Thanks for signing up! Enter your email address Please provide a valid email address. By clicking above you agree to the Terms of Use and Privacy Policy. Never miss a story. Check out more newsletters 'How was he to know that she was going to be using it as monkey bars,' another argued. Advertisement As one man reasoned: 'It's a shared space. She doesn't get to call dibs.' In contrast, hordes of women detailed 'scary' incidents at gyms and fitness facilities where they were left intimidated and fearful of men in the room. 4 Women shared their 'scary' incidents at gyms and fitness facilities where they were intimidated and fearful of men in the room in the comments. Yaroslav Astakhov – 'Literally have had equipment stolen. YANKED out of my hands by men at the gym,' one said. 'Once a guy pushed me off a rack because he was done waiting. I'd been on it about three minutes,' explained another. Data supports what these women are reporting, with almost 56 percent of women having faced harassment during their workouts, a survey from Run Repeat found in 2022. In a separate study, a staggering 69 percent of women admitted they do not feel safe or adjust their behavior when receiving unwanted attention from men while exercising. 4 One study shows that 69 percent of women do not feel safe or adjust their behavior when receiving unwanted attention from men while working out. Monkey Business – Advertisement However, 92 percent of harassment cases in the gym go unreported. Melbourne psychologist Carly Dober explained gyms 'are traditionally very masculine spaces' – and men 'often don't understand the inherent power dynamics that can be in play'. 'When women feel like they are in male dominated spaces, it can cause them to feel self-conscious or a little uncomfortable,' she told 'In this case, him jumping in could have been interpreted by her in many ways. She may have felt like her space was being taken over, that he might be trying to show off, that he might be angling to hit on her, or that he might be forcing her off of the equipment. Advertisement 'If we are giving him the benefit of the doubt, all of this may have been completely wrong and completely innocent, however men do have a lot of presence in these male dominated spaces and this can be uncomfortable for some women.' Many commenters of the video called out the behavior, suggesting it was a display of 'male entitlement'. 'That's so embarrassing he clearly did it on purpose,' one said. Advertisement 'What a clear display of dominance. So gross,' another agreed. As one said she avoids working out during peak hours because of it, writing: 'I hate the gym after 6pm, it's the worst.' Others suggested how the woman should have responded. 'That's why you keep going and act like he's invisible. You were there first,' one said. Advertisement 'I would have turned and kept going on the bars back and forth. Don't let him accomplish what he's trying to do. That was so unnecessary,' shared another. While some said it's on other men to intervene when they see this behavior unfolding. 'Men check on other men,' said one. 'Dudes, speak up, ï¸stop letting them think their weird behaviour is acceptable.' Dober, who works at Melbourne's Enriching Lives Psychology clinic, said gyms and fitness centres are known for 'perpetuating very hyper-masculine behaviours' that can leave women feeling unsafe. 'Being in the weightlifting community myself, I do know that many gym attendees can feel frustrated and annoyed when other people in the space might film themselves either as influences or as part of their role,' she explained. 'If this is what was going on for the male, I would recommend that instead of making the female feel unwanted and very uncomfortable, instead approach the owner of the gym. 'He could also simply have stayed out of her way, let her do what she is there to do, and focus on his own work out.'
