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Niels Vollaard

Lecturer, University of Stirling

My main research interests are in the health benefits of exercise in general, and the effects of high-intensity interval training (HIT) in specific. HIT has rapidly gained in popularity over the past decade, and is often promoted as a time-efficient alternative to aerobic exercise. However, although the health benefits of HIT in lab-based studies are generally at least as good as or better than those associated with aerobic exercise, commonly used HIT protocols are less time-efficient than generally suggested and far too strenuous to be viable as exercise interventions for sedentary populations. In my research I address the question why HIT is so effective at improving health markers, and I use this information to attempt to ‘optimise’ HIT protocols by making them shorter and easier while retaining the health benefits. Our current working hypothesis is that the rapid glycogen breakdown during ‘supramaximal’ sprints is one of the main stimuli for the adaptations to HIT, and that therefore fewer and shorter sprints should be effective. Based on this hypothesis, we have developed an effective HIT protocol that is genuinely time-efficient (10 minutes per session / 3 sessions per week) and manageable (ratings of perceived exertion similar to those with moderate intensity exercise). This protocol, termed reduced-exertion HIT (REHIT) has great potential to remove many of the barriers that prevent sedentary individuals from reaping the benefits of exercise.

Less pain, more gain – improving health and fitness with minimal exercise

Jan 17, 2017 14:44 pm UTC| Health

When it comes to exercise, if there was a way to get more health benefits by doing less, then its likely a lot of people would be interested. This is probably the reason that high-intensity interval training (HIIT) gets a...

Economy

Nigerians throw naira notes around to show love: but it could land you in jail

The legal implication of physically damaging the naira, Nigerias currency, came into focus recently with the prosecution of at least two celebrities by the countrys Economic and Financial Crimes Commission. Nigeria has a...

The US is one of the least trade-oriented countries in the world – despite laying the groundwork for today’s globalized system

Given the spate of news about international trade lately, Americans might be surprised to learn that the U.S. isnt very dependent on it. Indeed, looking at trade as a percentage of gross domestic product a metric...

Beyond the spin, beyond the handouts, here’s how to get a handle on what’s really happening on budget night

Three weeks from now, some of us will be presented with a mountain of budget papers, and just about all of us will get to hear about them on radio, TV or news websites on budget night. The quickest way to find out what...

Johannesburg in a time of darkness: Ivan Vladislavić’s new memoir reminds us of the city’s fragility

Ivan Vladislavić is Johannesburgs literary linkman. He tells us, in the first pages of his new book, The Near North, that before cities were lit, first by gaslight and later electricity, people of means paid torchbearers...

Economist Chris Richardson on an ‘ugly’ inflation result and the coming budget

With Jim Chalmerss third budget on May 14, Australians will be looking for some more cost-of-living relief beyond the tax cuts although they have been warned extra measures will be modest. As this weeks consumer price...

Politics

Sudan’s civil war is rooted in its historical favouritism of Arab and Islamic identity

The current civil war in Sudan goes beyond a simple power struggle between two generals. It reflects a deep-rooted crisis within the countrys governing structure thats been present since it gained independence from the...

South Africa’s youth are a generation lost under democracy – study

South African president Cyril Ramaphosa recently painted a rosy picture in which the countrys youth democracys children had enormous opportunities for advancement, all thanks to successive post-apartheid governments led...

Sadiq Khan on track for third term as London mayor – but nearly half of Londoners dissatisfied with performance

Polls have consistently shown that the incumbent mayor of London, Sadiq Khan, appears to be on track to win a third term in office at the upcoming mayoral elections on May 2. One poll we commissioned as part of our...

The politics stopping the UK from opening a youth mobility scheme with Europe

Earlier this week, it seemed possible that young people in the UK might soon be able to travel freely to work and live in Europe again. The European Commission laid out proposals to open mobility to millions of 18- to...

Biden administration tells employers to stop shackling workers with ‘noncompete agreements’

Most American workers are hired at will: Employers owe their employees nothing in the relationship except earned wages, and employees are at liberty to quit at their option. As the rule is generally stated, either party...

Science

IceCube researchers detect a rare type of energetic neutrino sent from powerful astronomical objects

About a trillion tiny particles called neutrinos pass through you every second. Created during the Big Bang, these relic neutrinos exist throughout the entire universe, but they cant harm you. In fact, only one of them is...

The Mars Sample Return mission has a shaky future, and NASA is calling on private companies for backup

A critical NASA mission in the search for life beyond Earth, Mars Sample Return, is in trouble. Its budget has ballooned from US$5 billion to over $11 billion, and the sample return date may slip from the end of this...

Dark matter: our new experiment aims to turn the ghostly substance into actual light

A ghost is haunting our universe. This has been known in astronomy and cosmology for decades. Observations suggest that about 85% of all the matter in the universe is mysterious and invisible. These two qualities are...

A Nasa rover has reached a promising place to search for fossilised life on Mars

While we go about our daily lives on Earth, a nuclear-powered robot the size of a small car is trundling around Mars looking for fossils. Unlike its predecessor Curiosity, Nasas Perseverance rover is explicitly intended to...

The rising flood of space junk is a risk to us on Earth – and governments are on the hook

A piece of space junk recently crashed through the roof and floor of a mans home in Florida. Nasa later confirmed that the object had come from unwanted hardware released from the international space station. The 700g,...

Technology

Is China Opening Doors to Bitcoin ETFs? Investor's Comment Sparks Debate

Following the recent launch of Bitcoin ETFs in Hong Kong, speculation is mounting over potential access for mainland Chinese investors. Richard Byworth, a prominent Bitcoin investor, suggested that these ETFs could soon be...

Hyundai Pumps Over $900M into Self-Driving Tech, IONIQ 5 Wins Top Family SUV

In a significant move, Hyundai has invested more than $900 million into autonomous driving technologies through its startup, Motional. Concurrently, the Hyundai IONIQ 5 has been acclaimed as the Best Electric 5 Passenger...

Apple's Foldable Future: 20.3-Inch Hybrid in 2025, Foldable iPhone in 2026

Apple is reportedly intensifying its efforts to develop foldable devices. It aims to unveil a 20.3-inch hybrid by late 2025, followed by a foldable iPhone in late 2026. This move signifies a strategic shift towards...

South Korea Excludes Crypto in Donation Law Update, Charities at Risk

South Koreas recent amendments to donation laws have raised concerns as cryptocurrency remains excluded from permissible donation methods. The Ministry of Public Administrations decision, reported by local media outlet...

Shiba Inu Burn Rate Skyrockets: 81M SHIB Destroyed, Prices Surge

Shiba Inu, the beloved dog-themed meme coin, experiences an astounding 4000% surge in its burn rate, resulting in the destruction of over 81 million SHIB coins. This significant development has sparked optimism among...