You might be wondering if there are benefits to high intensity or max interval training. Let’s first define the three most common forms of cardiovascular training.
High-intensity interval training (HIIT): is an alternating training method involving high intensity (70-95% of your maximum heart rate or MHR) and lower intensity (20-40% of your MHR). Usual HIIT sessions may vary from 15–30 minutes or longer. Most HIIT sessions have a 2:1 ratio in terms of time. For example, for running, a HIIT session may be something as 60 seconds sprint, 30 seconds jog or vice versa 30 second sprint and 60 second jog.
Interval training: involves alternating higher intensity exercise with lower intensity recovery periods. Examples of this would include alternating sprinting with jogging or jogging with walking.
steady state exercise: Any repetitive, rhythmical exercise involving large muscle groups for a duration usually involving 20-60 minutes of continuous activity with and desired intensity of 60-80% of the maximum heart rate.
The television and internet has been all a buzz of interval training. This is how to have an incredible body the body of your dreams if you believe the hype. Well I don’t like to get caught up in all the hype. I am a scientist by education and want to know what research has demonstrated rather than what a beautiful person on my television has to tell me. Call me cynical but I went to the studies. If you desire the study results are below.
Studies have demonstrated significant benefits from HIIT.
HIIT showed increases in:
- Aerobic & Anaerobic capacity
- Maximal oxygen consumption (VO2peak)
- Ventilator Thresholds (VT)
- Time to exhaustion (TTE)
- Resting Metabolic rate (RMR)
- Fat loss
- Rate of mitochondrial fatty acid oxidation in skeletal muscle
HIIT showed decreases in:
- Resting heart rate
- Exercise heart rate
Personally I have participated in HIIT. I have found success in my exercise regimen. If you have questions regarding this post please comment.
What Do the Studies Say About the Benefits of HIIT:
Study: The Effects of Acute High-Intensity Interval Endurance Training in Men and Women: 1296: Board #35 May 28 11:00 AM – 12:30 PM Graef, Jennifer L.; Kendall, Kristina L.; Smith, Abbie E.; Walter, Ashley A.; Beck, Travis W.; Cramer, Joel T.; Stout, Jeffery R. FACSM
Results: after 9 training sessions maximal oxygen consumption (VO2peak) for men increased (3.8+0.57ml.kg-1.min-1, p<0.01) for women increased (4.04+0.39 ml.kg-1.min-1, p<0.01); time to exhaustion (TTE) for men increased (127+15.7 sec., p<0.01) and for women increased (78+15.8 sec, p<0.01) and ventilatory threshold (VT) only the women increased (1.30+0.63ml.kg-1.min-1, p<0.04)
Translation: the men and women involved in the study had significant increases in performance after only 9 sessions of HIIT.
Study: High Intensity Interval Training Increases Aerobic And Anaerobic Capacity In Collegiate Female Soccer Players: 2643: Board #251 June 4 8:00 AM – 9:30 AM; Cook, Kristina
Results: aerobic capacity was significantly increased in the HIIT and IT groups. HIIT: 10.2 + 4.5%; p < 0.001, IT: 6.1 + 2.5%; p < 0.01 and increased by an insignicificant amout in the control group. CT group: 3.8 + 4.6%; p = 0.19. Anaerobic capacity only increased in the HIIT group. HIIT 31 + 19m; p < 0.01, IT 14 + 23 m, p = 0.26, CT 13 + 23 m; p = 0.34
Translation: HIIT provided the greatest overall benefit to the athletes involved in the study.
Study: A Comparison of High Intensity vs. Low Intensity Exercise on the Body Composition in Overweight Women; King, J
Abbreviated Results: the HIIT group showed an increase in fitness level over the low intensity group, neither group showed a change in resting metabolic rate at 48 hours post exercise however the HIIT group did have a 5.4% increase in resting metabolic rate at 24 hours post exercise, percentage of body fat showed a decreasing trend in the HIIT group.
Study: A Comparison of Interval Vs. Steady-State Exercise on Substrate Utilization in Overweight Women; King, J
Abbreviated Results: Interval training resulted in significant improvements in VO2 and caloric expenditure.
Study: High-intensity Interval Training Increases The Rate of Mitochondrial Fatty Acid Oxidation in skeletal muscle; Hoshino, Daisuke
Abbreviated Results: HIIT increased fatty acid metabolism due to increased fatty acid transport via increased stimulation of intermyofibrillar mitochondria in skeletal muscle.
Study: Effect Of High-intensity Interval Training (HIIT) On Cardiovascular Function And Muscular Force: 1027: June 4 3:15 PM – 3:30 PM; Astorino, Todd A.; Allen, Ryan P.; Jurancich, Matthew; Roberson, Daniel W.; Trost, Emily
Abbreviated Results: HIIT reduces resting and exercise heart rates and improves VO2max. No effect was seen on blood pressure.
