A deluge of fitness research in
recent years has been coming to the inescapable conclusion that it shouldn’t
take a great deal of time to get physically fit. The benefits of brief high
intensity interval training have been shown time and again to be greater than
longer steady state aerobic training. For busy people without much time for
workouts, several short bursts of intense sprints (running or cycling), each
followed by brief respites, are more effective than the conventional wisdom of
longer is better.
Journal of Applied Physiology
“Our aim was to examine the effects of seven high-intensity aerobic interval training (HIIT) sessions over 2 weeks on skeletal muscle fuel content, mitochondrial enzyme activities, fatty acid transport proteins, peak O2 consumption (V̇o2 peak), and whole body metabolic, hormonal, and cardiovascular responses to exercise ….. In summary, seven sessions of HIIT over 2 weeks induced marked increases in whole body and skeletal muscle capacity for fatty acid oxidation during exercise in moderately active women.” http://jap.physiology.org/content/102/4/1439
“Considerable evidence currently exists to support a role for low-volume HIT as a potent and time-efficient training method for inducing both central (cardiovascular) and peripheral (skeletal muscle) adaptations that are linked to improved health outcomes.”
http://onlinelibrary.wiley.com/doi/10.1113/jphysiol.2011.224725/pdf
“High-intensity interval training has also been shown to improve athletic performance. For already well-trained athletes, improvements in performance become difficult to attain; increases in training volume may yield no improvements. Previous research would suggest that, for athletes who are already well-trained, improvements in endurance performance can be achieved through high-intensity interval training. A 2009 study by Driller and co-workers showed an 8.2 second improvement in 2000m rowing time following 4 weeks of HIIT in well-trained rowers. This equates to a significant 2% improvement after just 7 interval-training sessions.” http://en.wikipedia.org/wiki/High-intensity_interval_training
BMC Endocrine Disorders Journal
American Journal of Lifestyle Medicine
l “Although the length of the work interval may need to be adjusted to fit the needs and capacity of the participant, HIT should be considered as an alternative to TET for older adults with the expectation that it requires less time to execute, yet promotes peripheral and perhaps central adaptations.”
l “Given the available data, HIT offers considerable benefits, particularly in light of the time savings.”
l “Additionally, HIT has been successfully used with older adults with cardiovascular disease and, when compared with TET, produces as good or better cardiorespiratory benefits. Moreover, HIT offers additional benefits, including increased lipolysis and enhanced insulin sensitivity.”
l “Whereas more study is required to validate the central influence of the very brief HIT protocol, it is hard to discount the efficacy of HIT, both in terms of inducing a host of desirable physiological phenotypes as well as from an efficiency standpoint.”
l “It is important to point out that "all out" HIT of less than 1 minute may be unrealistic for older deconditioned persons and those suffering from diseases. The effort required for the very brief work bouts may be beyond both the muscular and cardiovascular capacity of this population. Finally, considering the peripheral and perhaps central adaptation to HIT, older individuals should consider HIT as a viable alternative to TET.”
http://ajl.sagepub.com/content/6/5/382.abstract
High Intensity Interval Training - BBC The One Show
Preliminary research has found that a person’s genetic make-up can influence the effectiveness of HIIT. For about 15% of the population, the benefits may be minimal. For an overview, see: http://www.medicalnewstoday.com/articles/242498.php
Additional details: 8 Benefits of High-Intensity Interval Training (HIIT)
There are many examples and every
regimen should be tailored to the individual, but a typical session would be as
follows: After a brief warm-up, run on a treadmill or outdoors for 60 seconds
as fast as you can, as if your life depended on it, then stop and rest for 60
seconds. Do each five times. Amazingly, these 10 minutes of intense activity
and rest will give your body a better workout than 30 – 40 minutes of steady
jogging.
Below are 13 citations from
medical journal abstracts of research done followed by two brief BBC videos on this subject.
British Journal of Sports Medicine
“Cardiorespiratory fitness (CRF) is a strong determinant of morbidity and
mortality. In athletes and the general population, it is established that
high-intensity interval training (HIIT) is superior to moderate-intensity
continuous training (MICT) in improving CRF …. HIIT significantly increases CRF
by almost double that of MICT in patients with lifestyle-induced chronic
diseases.” http://bjsm.bmj.com/content/early/2013/10/21/bjsports-2013-092576.abstract
Journal of Applied Physiology
“Six sessions of high-intensity interval training (HIT) are sufficient to
improve exercise capacity ….. These results suggest that increases in
mitochondrial content following six HIT sessions may facilitate improvements in
respiratory capacity and oxygen extraction, and ultimately are responsible for
the improvements in maximal whole body exercise capacity and endurance
performance in previously untrained individuals.”
“Our aim was to examine the effects of seven high-intensity aerobic interval training (HIIT) sessions over 2 weeks on skeletal muscle fuel content, mitochondrial enzyme activities, fatty acid transport proteins, peak O2 consumption (V̇o2 peak), and whole body metabolic, hormonal, and cardiovascular responses to exercise ….. In summary, seven sessions of HIIT over 2 weeks induced marked increases in whole body and skeletal muscle capacity for fatty acid oxidation during exercise in moderately active women.” http://jap.physiology.org/content/102/4/1439
The Journal of Physiology
“Exercise training is a
clinically proven, cost-effective, primary intervention that delays and in many
cases prevents the health burdens associated with many chronic diseases.
However, the precise type and dose of exercise needed to accrue health benefits
is a contentious issue with no clear consensus recommendations for the
prevention of inactivity-related disorders and chronic diseases. A growing body
of evidence demonstrates that high-intensity interval training (HIT) can serve
as an effective alternate to traditional endurance-based training, inducing
similar or even superior physiological adaptations in healthy individuals and
diseased populations, at least when compared on a matched-work basis.
Such findings are important given that ‘lack of time’ remains the most commonly
cited barrier to regular exercise participation. “
“Considerable evidence currently exists to support a role for low-volume HIT as a potent and time-efficient training method for inducing both central (cardiovascular) and peripheral (skeletal muscle) adaptations that are linked to improved health outcomes.”
http://onlinelibrary.wiley.com/doi/10.1113/jphysiol.2011.224725/pdf
European Journal of Applied
Physiology
“These data suggest that both whole-body exercise training and HIT are
effective in increasing inspiratory muscle strength with HIT offering a
time-efficient alternative to ET in improving aerobic capacity and
performance.” http://www.ncbi.nlm.nih.gov/pubmed/22194005
Oxford Journals: European Society
of Cardiology
“The present study demonstrates
that cardiovascular adaptations to training are intensity-dependent. A close
correlation between VO2max,
cardio-myocyte dimensions and contractile capacity suggests significantly
higher benefit with high intensity, whereas endothelial function appears
equivalent at moderate levels. Thus, exercise intensity emerges as an important
variable in future preclinical and clinical investigations.”
Journal of Sports Medicine
“Several recent studies have
suggested that compared with continuous moderate exercise (CME), high-intensity
interval training (HIT) may result in a superior or equal improvement in
fitness and cardiovascular health. HIT is comprised of brief periods of high-intensity
exercise interposed with recovery periods at a lower intensity.
“Additionally, HIT has been shown
to be safe and effective in patients with a range of cardiac and metabolic
dysfunction. In conclusion, HIT appears to promote superior improvements in
aerobic fitness and similar improvements in some cardio-metabolic risk factors
in comparison to CME, when performed by healthy subjects or clinical patients
for at least 8–12 weeks.” http://link.springer.com/article/10.2165/11630910-000000000-00000
Journal of Science and Medicine
in Sport
“Peak oxygen uptake (VO2peak) increases more after high intensity interval
training compared to isocaloric moderate exercise in patients with coronary
heart disease (CHD). We assessed the impact of exercise intensity during high
intensity intervals on the increase in VO2peak.”
“Even within the high intensity training zone,
exercise intensity was an important determinant for improving VO2peak in patients with coronary heart
disease.” http://www.jsams.org/article/S1440-2440%2813%2900153-9/abstract
Journal of
Physiology - International Journal of Sports Physiology
and Performance
“A 2008 study by Gibala et al. demonstrated 2.5 hours of sprint interval
training produced similar biochemical muscle changes to 10.5 hours of endurance
training and similar endurance performance benefits.”
“High-intensity interval training has also been shown to improve athletic performance. For already well-trained athletes, improvements in performance become difficult to attain; increases in training volume may yield no improvements. Previous research would suggest that, for athletes who are already well-trained, improvements in endurance performance can be achieved through high-intensity interval training. A 2009 study by Driller and co-workers showed an 8.2 second improvement in 2000m rowing time following 4 weeks of HIIT in well-trained rowers. This equates to a significant 2% improvement after just 7 interval-training sessions.” http://en.wikipedia.org/wiki/High-intensity_interval_training
Journal of Obesity
“The effect of regular aerobic
exercise on body fat is negligible; however, other forms of exercise may have a
greater impact on body composition. For example, emerging research examining
high-intensity intermittent exercise (HIIE) indicates that it may be more
effective at reducing subcutaneous and abdominal body fat than other types of
exercise. The mechanisms underlying the fat reduction induced by HIIE, however,
are undetermined. Regular HIIE has been shown to significantly increase both
aerobic and anaerobic fitness. HIIE also significantly lowers insulin
resistance and results in a number of skeletal muscle adaptations that result
in enhanced skeletal muscle fat oxidation and improved glucose tolerance.”
BMC Endocrine Disorders Journal
“The efficacy of a high intensity exercise protocol, involving only ~250 kcal
of work each week, to substantially improve insulin action in young sedentary
subjects is remarkable. This novel time-efficient training paradigm can be used
as a strategy to reduce metabolic risk factors in young and middle aged
sedentary populations who otherwise would not adhere to time consuming
traditional aerobic exercise regimes.” http://www.biomedcentral.com/1472-6823/9/3
American Journal of Lifestyle Medicine
l “High-intensity interval training (HIT) is characterized by
intermittent periods of work and rest and may include work bouts lasting
seconds to minutes. HIT has typically been applied to older, diseased, and
at-risk populations using longer work intervals (2-4 minutes), whereas more
recent definitions of HIT include work intervals of 30 to 60 seconds.”
l “Although the length of the work interval may need to be adjusted to fit the needs and capacity of the participant, HIT should be considered as an alternative to TET for older adults with the expectation that it requires less time to execute, yet promotes peripheral and perhaps central adaptations.”
l “Given the available data, HIT offers considerable benefits, particularly in light of the time savings.”
l “Additionally, HIT has been successfully used with older adults with cardiovascular disease and, when compared with TET, produces as good or better cardiorespiratory benefits. Moreover, HIT offers additional benefits, including increased lipolysis and enhanced insulin sensitivity.”
l “Whereas more study is required to validate the central influence of the very brief HIT protocol, it is hard to discount the efficacy of HIT, both in terms of inducing a host of desirable physiological phenotypes as well as from an efficiency standpoint.”
l “It is important to point out that "all out" HIT of less than 1 minute may be unrealistic for older deconditioned persons and those suffering from diseases. The effort required for the very brief work bouts may be beyond both the muscular and cardiovascular capacity of this population. Finally, considering the peripheral and perhaps central adaptation to HIT, older individuals should consider HIT as a viable alternative to TET.”
http://ajl.sagepub.com/content/6/5/382.abstract
High Intensity Interval Training - BBC The One Show
High
Intensity Training - Horizon: The Truth About Exercise - BBC (2 minutes
28 seconds)
Preliminary research has found that a person’s genetic make-up can influence the effectiveness of HIIT. For about 15% of the population, the benefits may be minimal. For an overview, see: http://www.medicalnewstoday.com/articles/242498.php
Additional details: 8 Benefits of High-Intensity Interval Training (HIIT)
http://www.shape.com/fitness/workouts/8-benefits-high-intensity-interval-training-hiit
How to Build Your Own Workout Routines – Advice from a Two-time Olympian https://www.jenreviews.com/workout-routines/
Photo: spotonsoftware.com CC
How to Build Your Own Workout Routines – Advice from a Two-time Olympian https://www.jenreviews.com/workout-routines/
Photo: spotonsoftware.com CC
Jerry De Luca is a Christian freelance writer who loves perusing dozens of interesting and informative publications. When he finds any useful info he summarizes it, taking the main points, and creates a (hopefully) helpful blog post.
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