The high-intensity training, which consists of doing cardiovascular exercises in short periods of time, from 20 to 90 seconds, has become popular among the population since it can be done at home for free, thus avoiding spending money in the gym and being able to do it when you want.

However, not all time intervals are effective, as evidenced by a team of researchers from the John Moores University of Liverpool (United Kingdom) in a study recently presented at the ‘Future Physiology 2019’, which states that High-intensity training is only effective if done at intervals of 60 seconds.

This conclusion has been reached after comparing for 26 weeks, three times a week, to 26 participants, who had to follow the two most popular high-intensity training protocols: those performed at 30-second and 60-second intervals.

The researchers tracked the adherence and intensity of training remotely through a heart rate monitor that provided information through a mobile application. Three parameters of physical fitness were observed: aerobic capacity, stiffness of the arteries and body composition (that is, the amount of muscle and fat they had) during the six weeks of study.

Thus, experts from the United Kingdom found that aerobic capacity increased after six weeks of high-intensity training of 60-second intervals, although the same did not happen with the 30-second protocol.