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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

RBA Raises Interest Rates by 25 Basis Points as Inflation Pressures Persist

The Reserve Bank of Australia (RBA) raised interest rates by 25 basis points on Tuesday, lifting its benchmark cash rate to 3.85% from 3.65%, in a move that was widely anticipated by markets. The decision reflects the...

US–India Trade Turbocharge: Stocks Poised to Ride the Export Wave

The new US-India trade agreement highlights businesses with significant US market exposure by lowering duties to 18% on Indian exports and providing zero-tariff access for US products. Where US revenue shares vary from 10%...

Japan’s Agricultural, Forestry and Fishery Exports Hit Record High in 2025 Despite Tariffs

Japans exports of agricultural, forestry and fishery products surged to a new all-time high in 2025, rising 12.8% year on year to 1.701 trillion yen (approximately $10.9 billion), according to the Ministry of Agriculture,...

China and Uruguay Strengthen Strategic Partnership Amid Shifting Global Order

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Taiwan Urges Stronger Trade Ties With Fellow Democracies, Rejects Economic Dependence on China

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Politics

Federal Judge Blocks Trump Administration Move to End TPS for Haitian Immigrants

A federal judge on Monday blocked the Trump administration from revoking Temporary Protected Status (TPS) for more than 350,000 Haitian immigrants living in the United States, preventing their potential deportation to a...

Trump Spoke With FBI Agents After Georgia Election Office Search, Report Says

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Trump Calls for “Nationalizing” Voting, Drawing Backlash Over Election Authority

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Japan Finance Minister Defends PM Takaichi’s Remarks on Weak Yen Benefits

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Trump Announces U.S.–India Trade Deal Cutting Tariffs, Boosting Markets and Energy Ties

U.S. President Donald Trump announced a major U.S.India trade deal on Monday that significantly reduces U.S. tariffs on Indian goods to 18% from a previous combined rate of 50%. The agreement, revealed after a phone call...

Science

NASA and SpaceX Target Crew-11 Undocking From ISS Amid Medical Concern

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Neuralink Plans High-Volume Brain Implant Production and Fully Automated Surgery by 2026

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Jared Isaacman Confirmed as NASA Administrator, Becomes 15th Leader of U.S. Space Agency

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Senate Sets December 8 Vote on Trump’s NASA Nominee Jared Isaacman

The U.S. Senate Commerce Committee announced it will vote on December 8 on President Donald Trumps renewed nomination of private astronaut and tech entrepreneur Jared Isaacman to lead NASA. Isaacman, known for his...

NASA Cuts Boeing Starliner Missions as SpaceX Pulls Ahead

NASA has significantly scaled back Boeings Starliner program after years of technical issues and delays, announcing that the next Starliner mission to the International Space Station (ISS) will fly without astronauts. The...

Technology

Elon Musk’s SpaceX Acquires xAI in Historic Deal Uniting Space and Artificial Intelligence

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Google Cloud and Liberty Global Forge Strategic AI Partnership to Transform European Telecom Services

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Palantir Stock Jumps After Strong Q4 Earnings Beat and Upbeat 2026 Revenue Forecast

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SoftBank and Intel Partner to Develop Next-Generation Memory Chips for AI Data Centers

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