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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

European Stocks Slip as Earnings, UK Inflation and ECB Decision Keep Investors on Edge

European stock markets traded slightly lower on Wednesday as investors assessed a fresh wave of corporate earnings while awaiting key economic and policy events, including the latest UK inflation data, the European Central...

Japan Yen Slides Past 163 as Middle East Tensions Lift US Dollar, Oil Prices

The Japanese yen weakened beyond the 163-per-dollar level on Wednesday, hovering near its weakest point since 1986 as higher U.S. Treasury yields and rising oil prices boosted demand for the U.S. dollar. Investors also...

Gold Price Surges Above $4,100 as Middle East Tensions Boost Safe-Haven Demand

Gold prices extended their rally on Wednesday, climbing above the key $4,100-an-ounce level as investors sought safe-haven assets amid escalating Middle East tensions and growing concerns over global energy supplies....

US Stock Exchanges Face Earnings Test as Trading Boom Meets Crypto Competition

U.S. exchange operators are set to begin reporting quarterly earnings this week, with investors expected to focus on whether strong trading activity can offset mounting concerns over regulatory changes and rising...

India FMCG Q1 Earnings Preview: Higher Input Costs Likely to Weigh on Profit Margins

Indias leading fast-moving consumer goods (FMCG) companies are expected to report weaker first-quarter profit margins as rising raw material costs, driven by the Iran conflict and higher crude oil prices, offset the...

Politics

US-Iran War Enters 11th Day as Costs Climb to $37.5 Billion, Trump Warns of More Strikes

The U.S.-Iran conflict intensified after U.S. Central Command (CENTCOM) confirmed it had completed an eleventh consecutive night of military strikes targeting Iranian assets. The operations are aimed at weakening Irans...

Rubio Urges Global Isolation of Nicaragua After Ortega Vows to End Elections

U.S. Secretary of State Marco Rubio has urged the international community to increase pressure on Nicaragua after President Daniel Ortega announced that the country would no longer hold elections, a move that has drawn...

US-Backed Pediatric HIV Treatment Drops After Foreign Aid Changes, Study Finds

Around 77,000 fewer children worldwide received HIV treatment supported by the United States in the fiscal year ending October 2025 compared with the previous year, according to research presented at the AIDS 2026...

US, Solomon Islands Deepen Ties as Peace Corps Set to Return After 25 Years

The United States is strengthening its relationship with the Solomon Islands by reviving the Peace Corps program and expanding development assistance, signaling Washingtons continued focus on the strategically important...

US Sends First Humanitarian Aid Flight to Cuba Under $100M Assistance Plan

The United States has launched the first humanitarian aid flight to Cuba under a newly announced $100 million assistance initiative, marking a significant step in Washingtons effort to provide direct relief to the Cuban...

Science

Blue Origin New Glenn Explosion Could Delay Launch Operations Until 2028

Blue Origin is facing a significant setback after a dramatic explosion involving its New Glenn rocket severely damaged a launch pad at Cape Canaveral, Florida. According to NASA Administrator Jared Isaacman, repairs to the...

Blue Origin New Glenn Rocket Explodes During Launch Pad Test, Delaying Space Ambitions

Blue Origin suffered a major setback after its uncrewed New Glenn rocket exploded during a launch pad test in Florida on Thursday, raising new challenges for Jeff Bezos space company as it competes with Elon Musks SpaceX...

SpaceX Delays Starship V3 Launch Ahead of Potential Record IPO

SpaceX on Thursday postponed the highly anticipated launch of its 12th Starship rocket test from Texas after technical issues interrupted the final countdown. The company now plans to attempt the Starship V3 launch again...

Trump Administration Releases New UFO Files and Apollo Mission Records

The U.S. Defense Department has released dozens of previously classified UFO-related files following an order from President Donald Trump, sparking renewed debate over unidentified anomalous phenomena (UAP) and government...

China vs. NASA: The New Moon Race and What's at Stake by 2030

The space race is back and this time, its a direct competition between the United States and China for dominance on the lunar surface. NASAs Artemis II mission recently made history when four astronauts flew farther into...

Technology

Samsung Eyes Up to $1.14 Billion Investment in AI Startup Mistral

Samsung Electronics is reportedly in discussions to invest as much as 1 billion euros ($1.14 billion) in French artificial intelligence startup Mistral, a move that could strengthen the South Korean tech giants position in...

Wistron Opens $700M Texas AI Factory to Build Nvidia Superchips in U.S.

Taiwan-based Wistron Corp. (TW:3231), one of Nvidias leading manufacturing partners, has officially opened its first U.S. production facility in Fort Worth, Texas, marking a significant milestone in the expansion of...

Wistron Opens $700M Texas AI Factory to Build Nvidia GB300 Superchips

Taiwan-based Wistron Corp., a major Nvidia supplier, has opened its first U.S. manufacturing facility in Fort Worth, Texas, investing $700 million to expand artificial intelligence infrastructure production as global...

Super Micro Computer Stock Jumps 20% After Record AI Orders and Margin Surge

Super Micro Computer (NASDAQ: SMCI) stock soared about 20% in after-hours trading on Tuesday after the AI server maker released a stronger-than-expected preliminary update for its fiscal fourth quarter, highlighting a...

US, China to Hold AI Talks Ahead of Xi’s September Visit

The United States and China are preparing to hold high-level artificial intelligence (AI) talks in September, marking the first official AI dialogue between the two countries under President Donald Trumps administration....