LOW-HIIT: Innovative 14-Minute Workout Promotes Health
chronic diseases, obesity (obesity) or foie gras: An extremely effective time training conceptthe so-called high-intensity, low-volume interval training, in short LOW HIIThas a positive effect on several clinical pictures according to scientific studies.
It is undeniable that regular physical activity contributes to better health. The so-called is especially recommended here LOW-HIIT concept. This innovation 14 minute workout from the Erlangen Hector Nutrition, Exercise and Sport Center at the Medical Clinic 1 – Gastroenterology, Pulmonology and Endocrinology at the University Hospital Erlangen has been proven to help solve several health problems.
Many people move too little
Regular exercise is the cornerstone of a healthy lifestyle. “Exercise training is not only associated with many preventive health effects, but also plays an important role as a supportive measure in the treatment of many chronic diseases”says PD Dr. Dejan Reljic, Head of Sports Science and Performance Physiology at the Hector Center in Erlangen Message.
Nevertheless, nowadays many people do not move enough – often for lack of time. “That’s why we have developed an extremely time-efficient training concept, the so-called low-volume, high-intensity interval training, LOW-HIIT for short.”according to Dr. Relijique.
Researchers from the Hector Center in Erlangen have now shown in three studies that this short 14-minute workout has a positive effect on several clinical pictures such as chronic diseases, obesity and fatty liver disease.
Time-saving training programs
“That of the World Health Organization minimum recommended 150 minutes of physical activity per week makes sense and is worth it, but unfortunately only a few can do it these days. In addition, people with physical disabilities are often not able to move actively for so long.”says Dr. Relijique.
“That’s why, in recent years, we have worked intensively on training programs that are much more time-saving, but still have health and/or therapeutic benefits.” The LOW-HIIT has proven to be particularly effective.
As the expert explains, LOW HIIT only does five one-minute exercises twice a week intervals performed at an individually defined stress pulse. Such LOW HIIT unit including warm-up, recovery periods between intervals and cool-down, takes a total of just 14 minutes. At just 28 minutes, the total weekly effort for training is less than a fifth of the general WHO recommendation.
Positive effects on liver health
In the first, in the newspaper “Journal of Physiology and PharmacologyIn the published study, the researchers showed in obese patients with metabolic syndrome that a twelve-week LOW-HIIT not only significantly improved cardiovascular performance and various markers of cardiometabolic risk, such as blood pressure, but that it also had a positive effect on sufferers. liver health.
“Many obese people with metabolic syndrome suffer from what is known as non-alcoholic fatty liver disease – NAFLD for short – which is characterized by an increased accumulation of fatty tissue in the organ. In the longer term, NAFLD can progress to chronic inflammation of the liver and even cirrhosis of the liver.”explains Prof. Dr. Yurdagül Zopf, director of the Hector Center.
Doctor Relijic adds: “So it’s very gratifying that we were able to achieve a significant improvement in liver health after just a few weeks with this extremely fast training modality.”
Reduction of inflammation markers in the body
In the second, in the specialized magazine “nutrientsIn their published work, the scientists investigated how different time-efficient training concepts affect chronic inflammatory parameters in obese people with metabolic syndrome.
In addition to LOW-HIIT, this also includes the use of strength training, in which exercises are performed only in one set instead of several, and the so-called Full Body EMS Workout. With this electromyostimulation (EMS), the muscles receive targeted electrical impulses through an integral vest and special pads. This stimulation is intended to accelerate muscle growth.
“An accumulation of fat cells in the tissues that is significantly greater than the norm is generally associated with an increased release of inflammatory mediators in the body. Such chronic low-grade systemic inflammation is associated with many health problems and, in the longer term, can lead to cardiovascular disease and cancer. »according to Professor Zopf.
According to Reljic, the study showed that LOW-HIIT beats other fast training modalities when it comes to: inflammation markers reduce in the body. “It is particularly surprising that the anti-inflammatory effects obtained with several weeks of LOW-HIIT are similar to a pharmaceutical effect”Reljic said.
Safe exercise modality in advanced cancer
The third, published in the scientific journal “Medicine and science in sport and exerciseThe published study shows that LOW-HIIT is also a safe and feasible exercise modality for patients with advanced cancer.
as Dr. Hans Joachim Herrmann, head of the department of nutritional sciences at the Hector Center, explains that this vulnerable group usually suffers from a weakened immune system. “For fear of further weakening the immune system, people have so far been relatively reluctant to do more intensive physical training in this patient group.”says Dr. Relijique.
However, according to the expert, the results of the study tend to indicate the opposite. In collaboration with Prof. Dr. Dimitrios Mougiakakos from University Hospital Magdeburg and Dr. Benedikt Jacobs from Medical Clinic 5 – Internal Hematology and Oncology at University Hospital Erlangen, it was found that a LOW-HIIT unit leads to increased Activation of natural killer cells tracks.
As the researcher explains, these play a crucial role in the destruction of virus-infected and tumor cells. In addition, after the twelve-week LOW-HIIT, the physical fitness of the test persons also increased in terms of better cardiovascular performance, they were less exhausted and felt better physically. (ad)
Author and source information
This text corresponds to the specifications of the specialized medical literature, medical guidelines and current studies and has been verified by health professionals.
- Universitätsklinikum Erlangen: Healthier thanks to an innovative 14-minute training, (accessed on: August 14, 2022), Erlangen University Hospital
- Reljic D, Contourek PC, Herrmann HJ, Siebler J, Neurath MF, Zopf Y: Ultra-low-volume interval training improves non-alcoholic fatty liver disease fibrosis score and cardiometabolic health in adults with obesity and metabolic syndrome; in: Journal of Physiology and Pharmacology, (published: 2022-04-24), Journal of Physiology and Pharmacology
- Dejan Reljic, Walburga Dieterich, Hans J Herrmann, Markus F Neurath, Yurdagül Zopf: “HIIT the Inflammation”: Comparative effects of low-volume interval training and resistance exercise on inflammatory indices in patients with metabolic syndrome obese undergoing calorie restriction; in: Nutrients, (published: 05/10/2022), nutrients
- Dejan Reljic, Hans J Herrmann, Benedikt Jakobs, Walburga Dieterich, Dimitrios Mougiakakos, Markus F Neurath, Yurdagül Zopf: Feasibility, Safety and Preliminary Efficacy of Ultra-Low Volume Interval Training in Patients with Advanced Cancer; in: Medicine & Science in Sports & Exercise, (published: 07/07/2022), Medicine and science in sport and exercise
This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot substitute a visit to the doctor.
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