 Unlike moderate intensity, high intensity exercise means you’re huffing and puffing and conversation is difficult. Although they’re tough, HIIT workouts don’t have to be fancy. They can be set up anywhere, a living room, a garage, or a basement. All that’s needed is an open space, a light set of dumbbells, and a strong dose of motivation.
HIIT programs are generally safe for all ages but we generally recommend touching base with your physician if you’re over 40 and haven’t been previously active before starting this type of program.
 Why it matters so much
There are obvious benefits to exercise. People feel better, they look better, and they perform better in all aspects of their lives when they exercise regularly. Seen through the prism of the medical community, the medicine of exercise has strong scientific benefits that go far beyond the desire to fit into that new suit or pair of yoga pants.
The major health benefits of exercise kick in at 150 minutes per week of moderate intensity, or at 75 minutes per week of high intensity work.
Exercise is the most efficacious drug known to humankind, works for everyone who takes it, has no side effects, and is free.
That’s why there’s a push to include exercise, as determined through a fitness tracker, as a fifth vital sign along with height, weight, pulse and blood pressure. Movement promotes health and wellness, so why not start tracking it?
The best exercise for you
In terms of body maintenance, most exercise recommendations involve a combination of endurance training such as walking or swimming, flexibility training such as yoga, and strength training. Although there’s no exact science here, finding the correct formula usually means picking some of each of these activities. This might mean jogging twice per week, trying a HIIT workout once or twice per week, and taking a yoga class. There’s no exact answer, the key is to find what works for you, smile and work hard.
Do as much exercise as you can, there’s no upper limit. When possible, try and keep your total above the recommended weekly “dose” and you’ll be more likely to stay out of the doctor’s office and on your field of choice.
Dr. Jordan D. Metzl is a sports medicine physician at the Hospital for Special Surgery in New York and the author of five books including “The Workout Prescription.” He has completed 34 marathons and 14 Ironman triathalons.
