CrossFit, Orange Theory Fitness, and all kinds of different apps on your phone – there is a trend right now towards something called High Intensity Interval Training or HIIT.
This is an incredibly popular form of exercise right now, and you can get ripped really fast doing many forms of HIIT training.
So if that’s what you’re doing it really CAN work.
But there’s a BIG, BIG caution here that you should know about, because new evidence is showing that this type of exercise can really do massive damage to your gut, which is the a huge part of the health of your body.
Leaky gut can make you very sick, very fast. Your doctor probably doesn’t know about this, because it’s one of those emerging “whole body” issues they aren’t trained to treat, and it doesn’t have an easy pill kind of fix.
That’s why I’m here. To scour the medical studies and bring them to you, so you can have optimal health.
Guys that work out long and hard should be sure to read this article. Your gut health may be at stake.
HIIT Can Work.
Okay. The first big takeaway here is that I’m not slamming HIIT training. This kind of workout can be very effective for a lot of people. Giving them great results in a short amount of time.
It actually doesn’t seem to be THE MOST effective type of workout (will get into that a bit more later). But a lot of people find it fun and engaging and using high intensity workouts is working for them.
So if it’s working for you keep doing it!
The thing you need to watch the length of the workout.
For most people it seems like a high-intensity workout that is 45 minutes or an hour in length (or shorter) is fine and doesn’t pose any threat to your good health, but working out for two hours at over 60% of your capacity can really damage your gut very quickly.
Two hours appears to be the threshold, the researchers said. After two hours of continuous endurance exercise when 60 percent of an individual’s maximum intensity level is reached, gut damage may occur.
And the damage can be severe:
If the gut loses a significant supply of blood during exercise, it can lead to inflammation that damages the protective gut lining. With a weakened gastrointestinal (GI) immune system, toxins in the gut can leak out into the systemic circulation — the so-called “leaky gut” phenomenon, Ivanina said.
When you get a leaky gut all kinds of problems can follow
One of the symptoms of a leaky gut, is acne, and another is diabetes.
Diabetes in particular is a cascading health problem that causes all kinds of other problems. So you want to avoid the gut problems that sometimes cause it if at all possible.
How to exercise instead
According to the study you are pretty much safe as long as you are exercising for an hour or less at a shot. And it only count for high intensity exercises. That could be heavy-duty bike riding or running or even CrossFit or something like Orange Theory Fitness if you’re doing it long enough and intensely enough.
If you insist on training this intensely for two hours or more, the number one thing to do is to make sure that you stay hydrated, because it helps keep the leaky gut issues from developing.
But a better way to get fit is to do what I call the low and slow game.
Low and slow means that you exercise quite a lot (at least 60 minutes a day), but that it is something with less intensity. Walking is a great example of low and slow activity.
What I usually recommend guys do is to get a treadmill and walk while they’re watching TV, or to walk around while they are taking phone calls at the office or to get a standing desk. All of these things work really well. You just don’t want to be sitting on your keister all day.
It’s massively bad for you.
Leaky gut can be quite dangerous, so watch the time periods of intense exercise. And if you do exercise that intensely for over two hours, make sure you stay hydrated.