Are you a marathon runner needing to improve your performance?  Or a cyclist wondering just what is necessary nutritioHigh-intensity interval training (HIIT) is just that – short bursts of vigorous activity like sprinting and body-weight exercise alternating with recovery periods. It raises your heart rate and keeps it up for hours after a session. According to the British Journal of Sports Medicine, as many kilojoules are consumed in 30 minutes of HIIT as in an hour of other aerobic exercise; 75 minutes of HIIT a week is enough to get and stay fit. Improves: • Bone density • Oxygenation Reduces: • Blood pressure • Blood sugar • Heart rate • Body fat if overweight4 Anyone who wants to: • Get fit but pressed for time • Improve bone density • Reduce cardiometabolic risk • Cut body fat4