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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

Gold Prices Edge Higher as Markets Await Key U.S. PCE Inflation Data

Gold prices moved higher in Asian trading on Friday, supported by a weakening U.S. dollar and strong expectations that the Federal Reserve will cut interest rates at its upcoming December 910 meeting. Spot gold rose 0.5%...

Asia’s IPO Market Set for Strong Growth as China and India Drive Investor Diversification

Asias equity capital markets are poised for another strong year as a surge of high-profile IPOs from China and India attracts global investors seeking diversification beyond U.S. assets. In 2025, Asian ECM...

Spain’s Industrial Output Records Steady Growth in October Amid Revised September Figures

Spains industrial sector posted a moderate yet encouraging rise in October, with industrial output increasing 1.2% compared to the same month last year, according to new data released by the National Statistics Institute...

European Stocks Rise as Markets Await Key U.S. Inflation Data

European stock markets edged higher on Friday as investors looked ahead to the delayed release of the Federal Reserves preferred inflation metric, a key indicator ahead of next weeks policy meeting. By early European...

European Oil & Gas Stocks Face 2026 With Cautious Outlook Amid Valuation Pressure

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Politics

Taiwan Opposition Criticizes Plan to Block Chinese App Rednote Over Security Concerns

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China’s Expanding Maritime Military Presence Alarms Taiwan and Japan

Taiwan and Japan expressed growing concern on Friday over Chinas expanding military activity across East Asian waters, following a Reuters report revealing Beijings largest maritime deployment to date. According to...

Honduras Election Turmoil Intensifies as Nasralla Blames Trump for Shift in Results

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Australia and Japan Strengthen Defence Cooperation Amid Rising Regional Tensions

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U.S. Justice Department Orders Intensified Probe Into Antifa and Domestic Extremist Groups

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Science

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NASA Cuts Boeing Starliner Missions as SpaceX Pulls Ahead

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Blue Origin’s New Glenn Achieves Breakthrough Success With First NASA Mission

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Cogent Biosciences Soars 120% on Breakthrough Phase 3 Results for Bezuclastinib in GIST Treatment

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Trump and Merck KGaA Partner to Slash IVF Drug Costs and Expand Fertility Coverage

U.S. President Donald Trump and German pharmaceutical company Merck KGaA have announced a groundbreaking deal aimed at lowering the cost of in-vitro fertilization (IVF) treatments while boosting access to fertility care in...

Technology

EU Prepares Antitrust Probe Into Meta’s AI Integration on WhatsApp

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Sam Altman Reportedly Explored Funding for Rocket Venture in Potential Challenge to SpaceX

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Wikipedia Pushes for AI Licensing Deals as Jimmy Wales Calls for Fair Compensation

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OpenAI Moves to Acquire Neptune as It Expands AI Training Capabilities

OpenAI has confirmed plans to acquire Neptune, a startup known for its advanced tools that help companies track, monitor, and optimize AI model training workflows. Although the company did not release the financial details...