HIIT forces the heart and lungs to work harder in the “sprint” mode than they would in a typical workout, which leads to greater gains in aerobic capacity. The approach causes more blood to flow through the body, making blood vessels particularly elastic, and requires work from more of your muscles.

“When you go out for an easy walk, you call upon about 50% to 60% of your muscle fibers,” Dr. Little says. “To do the work at a quicker pace calls upon 80% to 100% of your muscle fibers.”

The interval approach is popular among young elite athletes who want to improve their performance, but other people are beginning to see benefits. Much of the data involves people over 50 years of age, who stand to reap more of its benefits; after 50, people start losing muscle mass, especially the fast-twitch fibers that enable everyday activities like climbing stairs or recovering from a stumble. HIIT may be particularly appealing to those who have never logged miles on a treadmill or counted laps in a pool.

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