Does this mean that anyone who has a > 11 minutes walk each way to their office won't experience the negative effects of sitting all day at work? That seems like an easily reachable target in that case.
* Minimum
By contrast, HIIT research suggests you really only need to hit max heart rate and VO2max for < 4 minutes 3x a week for effectively all the benefit.
The "interval" idea is 4 sprints of 30 - 45 seconds to go into max heart rate band, each with a 30 - 15 sec recovery to let heart drop a touch, then hit the next one. You are not doing aerobic exercise, you are pushing into anaerobic.
They also suggest a warmup and cooldown of at least a couple minutes, so put that together and you're looking at 8 minutes 3x a week.
The problem is that the first I in HIIT is much too much Intensity for some. Fitness clubs had to get rid of or gate HIIT machines because guests would vomit. If you're doing it right, you will be anaerobic, many people don't tolerate that without working up to it, and people hate working up to things.
Supposedly -- though less research on this -- the same routine will "upshift" metabolism so after 6+ weeks of accommodation, your 24 hr calorie burn from these 8 mins 3x a week is greater than if doing traditional hour long fitness routines every day, and that upshift can last 6 - 9 most after cessation of the routine.
A lot of people just can't go from sitting on their buts all day to sitting on their buts all day with the addition of a daily vomit enducing HIIT routine. They would explode.
Probably best to start by walking, then walking briskly, etc...
And as you get fitter you can just load more weight/exercise type.
Of course it comes with the taste of bile….
I don't know about brisk walking, but if you run at a steady pace for 22 minutes, your heart rate will be higher in the second half than the first. If you split a weight training set in half - I believe it is more likely to increase the bulk and strength of your muscles but won't be as good at building stamina.
Getting heart rate into a zone and keeping it there incrementally has a strange effect of growing a walk into a light jog on its own as well. The body seems to continue its improvement.
aye, there's the rub
there are very few places I can walk without hitting multiple red lights
Reducing the number of lights on a walk can help.
For winter time finding a walking treadmill (they are a few hundred) can be a great way to watch those YouTube playlists of things you mean to.
That's enough writing for me, time to go out and stack firewood.