The idea sounds daunting, something undertaken by athletes. However, Fast Exercise (2013), by Michael Mosley with Peta Bee (somewhat ungallant that ‘with’, they could have shared the credit rather than Mosley having his name in larger font), is not about speed training but is an accessible guide to exercises anyone can do, medical conditions permitting. It is based on a 2012 BBC Horizon programme.
The focus is on high-intensity training (HIT) and its benefits for improving fitness and overall health, through bursts of intense exercise. The key idea is that it is not necessary to spend hours at the gym to improve cardiovascular fitness, burn calories and enhance overall health. Equivalent benefits can be achieved in a far shorter time compared to traditional long-duration workouts.
Indeed, sessions can be remarkably short, just a few minutes followed by recovery periods, and only need to be done a few days a week to produce results. Through exertion to elevate heart rate and challenge muscles it is possible to see improvements within a few weeks. HIT triggers various physiological responses, including improved insulin sensitivity, increased fat burning, and cardiovascular conditioning.
Moseley discovered he was borderline diabetic, so it was necessary for him to address his health issues. As a self-confessed slug, he found the brevity attractive. Bee was already extremely fit, but argues it can be of benefit to people like her as well, and can be slotted into a more conventional fitness routine. As the authors say, even if you aren’t enjoying it you can console yourself with the knowledge it will be over soon.
The evidence shows what can be achieved – helping to prevent heart disease, diabetes, cancer, even dementia – whatever one’s prior fitness levels, bearing in mind those who are very unfit need to start slowly. It can even be used by those at risk of heart disease or stroke, though they should consult a doctor before they begin. Moseley and Bee point out that HIT is not a new method: Roger Bannister used a version when he was preparing to break the four-minute mile.
A section describes straightforward routines, and as well as line drawings a photograph section show Bee and Mosley demonstrating them. There are various options to suit personal preferences, so it is not necessary to slavishly follow a particular regime. HIT can be combined with strength training, and examples are included, again not requiring elaborate equipment. Together they ensure the entire body benefits. A section discusses ways to assess improvements. Moseley has a related website, fast-exercises.com, with a great deal of free information and calculators to measure progress.
HIT is ideal for people who don’t like gyms and would like a regime that avoids the extended tedium training usually entails. It’s not the whole story though, and HIT will only produce a significant change if part of a generally active life. It won’t compensate for many hours sitting (a non-activity cast here as a silent killer). Weight reduction requires a sensible diet, and in addition to HIT Mosely practises intermittent fasting, with benefits for his metabolism, including his sensitivity to insulin.
There are tips on how to fit general exercise into the daily routine, though many of these are well-trodden, as it were: getting off a bus one stop early, taking the stairs instead of the lift and so on. The authors are right when they say urban planning does not help, designed as it is to reduce effort; for example, lifts are more obvious than stairs in many buildings. Modern civilisation tends to hinder rather than assist us look after ourselves.
On this evidence, unless they actually enjoy the process, joggers and those who spend endless hours down the gym working up a virtuous sweat are wasting a lot of their time when they could get the same benefits faster with HIT. I like to cycle, but it’s worth my while remembering that if I put on a spurt I will not only get to my destination faster, but will be gaining more health benefits than by maintaining a stately pace.
The Joy of Mere Words 