High-intensity interval training
Encyclopedia
High-intensity interval training (HIIT) or sprint interval training is an exercise strategy that is intended to improve performance with short training sessions. HIIT is a form of cardiovascular exercise which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from 9–20 minutes. The original protocol set a 2:1 ratio for work to recovery periods. For example, a runner would alternate 30–40 seconds of hard sprinting with 15–20 seconds of jogging or walking.
HIIT is considered to be an excellent way to maximize a workout that is limited on time.
) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO2max) training 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 ml/kg/min), but the Tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits.
) followed by 75 seconds of rest, repeated for 8–12 cycles. Subjects using this method trained 3 times per week, and obtained gains similar to what would be expected from subjects who did steady state (50–70% VO2max) training for five times per week. While still a demanding form of training, this exercise protocol could be used by the general public with nothing more than an average exercise bike.
, and may improve maximal oxygen consumption
(VO2 max) more effectively than doing only traditional, long aerobic workouts.
Long aerobic workouts have been promoted as the best method to reduce fat, as fatty acid
utilization usually occurs after at least 30 minutes of training. HIIT is somewhat counterintuitive
in this regard, but has nonetheless been shown to burn fat more effectively. There may be a number of factors that contribute to this, including an increase in RMR, and possibly other physiological effects.
High-intensity interval training has also been shown to improve athletic performance. For already well-trained athletes, improvements in performance become difficult to attain and increases in training volume can potentially yield no improvements.
Previous research would suggest that, for athletes who are already trained, improvements in endurance performance can be achieved through high-intensity interval training. A recent study by Driller 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. The interval training used by Driller and colleagues involved 8 x 2.5 minute work bouts at 90% of vVO2max
, with individualized recovery intervals between each work bout.
Recently it has been shown that two weeks of HIIT can substantially improve insulin action in young healthy men. HIIT may therefore represent a viable method for prevention of type-2 diabetes.
Procedure
A HIIT session consists of a warm up period of exercise, followed by six to ten repetitions of high intensity exercise, separated by medium intensity exercise, and ending with a period of cool down exercise. The high intensity exercise should be done at near maximum intensity. The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise. The goal is to do at least six cycles, and to have the entire HIIT session last at least fifteen minutes and not more than twenty.HIIT is considered to be an excellent way to maximize a workout that is limited on time.
Tabata Method
A popular regimen based on a 1996 study uses 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2maxVO2 max
VO2 max is the maximum capacity of an individual's body to transport and use oxygen during incremental exercise, which reflects the physical fitness of the individual...
) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO2max) training 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 ml/kg/min), but the Tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits.
Little Method
An alternative regimen based on a 2009 study uses 60 seconds of intense exercise (at 95% of VO2maxVO2 max
VO2 max is the maximum capacity of an individual's body to transport and use oxygen during incremental exercise, which reflects the physical fitness of the individual...
) followed by 75 seconds of rest, repeated for 8–12 cycles. Subjects using this method trained 3 times per week, and obtained gains similar to what would be expected from subjects who did steady state (50–70% VO2max) training for five times per week. While still a demanding form of training, this exercise protocol could be used by the general public with nothing more than an average exercise bike.
Benefits
Studies by Tabata, Tremblay and others have explored the effectiveness of this method compared to traditional endurance training methods. A 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. According to a study by King, HIIT increases the resting metabolic rate (RMR) for the following 24 hours due to excess post-exercise oxygen consumptionExcess post-exercise oxygen consumption
Excess post-exercise oxygen consumption is a measurably increased rate of oxygen intake following strenuous activity intended to erase the body's "oxygen debt." In historical context the term "oxygen debt" was popularized to explain or perhaps attempt to quantify anaerobic energy expenditure,...
, and may improve maximal oxygen consumption
VO2 max
VO2 max is the maximum capacity of an individual's body to transport and use oxygen during incremental exercise, which reflects the physical fitness of the individual...
(VO2 max) more effectively than doing only traditional, long aerobic workouts.
Long aerobic workouts have been promoted as the best method to reduce fat, as fatty acid
Fatty acid
In chemistry, especially biochemistry, a fatty acid is a carboxylic acid with a long unbranched aliphatic tail , which is either saturated or unsaturated. Most naturally occurring fatty acids have a chain of an even number of carbon atoms, from 4 to 28. Fatty acids are usually derived from...
utilization usually occurs after at least 30 minutes of training. HIIT is somewhat counterintuitive
Counterintuitive
The word "counterintuitive" literally means counter to intuition, and so it essentially means that something does not seem right or correct.A counterintuitive proposition is one that does not seem likely to be true when assessed using intuition or gut feelings...
in this regard, but has nonetheless been shown to burn fat more effectively. There may be a number of factors that contribute to this, including an increase in RMR, and possibly other physiological effects.
High-intensity interval training has also been shown to improve athletic performance. For already well-trained athletes, improvements in performance become difficult to attain and increases in training volume can potentially yield no improvements.
Previous research would suggest that, for athletes who are already trained, improvements in endurance performance can be achieved through high-intensity interval training. A recent study by Driller 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. The interval training used by Driller and colleagues involved 8 x 2.5 minute work bouts at 90% of vVO2max
VVO2Max
vVO2max is an intense running pace which can be maintained for only about six minutes. This is the minimum speed for which the organism's maximal oxygen uptake is reached ; at higher paces, additional power is entirely delivered by anaerobic processes...
, with individualized recovery intervals between each work bout.
Recently it has been shown that two weeks of HIIT can substantially improve insulin action in young healthy men. HIIT may therefore represent a viable method for prevention of type-2 diabetes.