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'''High-intensity interval training''' ('''HIIT'''), also called '''high-intensity intermittent exercise''' ('''HIIE''') or '''sprint interval training''' ('''SIT'''), is a form of [[interval training]], a [[cardiovascular exercise]] strategy alternating short periods of intense [[anaerobic exercise]] with less intense recovery periods, until too exhausted to continue. Though there is no universal HIIT session duration, these intense workouts typically last under 30 minutes, with times varying based on a participant's current fitness level.<ref>{{Cite news|url=https://dohiit.com/hiit-faq/#What_is_High-Intensity_Interval_Training|title=HIIT FAQ (Frequently Asked Questions about High-Intensity Interval Training)|work=DOHIIT|access-date=2017-08-25|language=en-US}}</ref> |
'''High-intensity interval training''' ('''HIIT'''), also called '''high-intensity intermittent exercise''' ('''HIIE''') or '''sprint interval training''' ('''SIT'''), is a form of [[interval training]], a [[cardiovascular exercise]] strategy alternating short periods of intense [[anaerobic exercise]] with less intense recovery periods, until too exhausted to continue. Though there is no universal HIIT session duration, these intense workouts typically last under 30 minutes, with times varying based on a participant's current fitness level.<ref>{{Cite news|url=https://dohiit.com/hiit-faq/#What_is_High-Intensity_Interval_Training|title=HIIT FAQ (Frequently Asked Questions about High-Intensity Interval Training)|work=DOHIIT|access-date=2017-08-25|language=en-US}}</ref> |
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HIIT workouts provide improved athletic capacity and [[physical exercise|condition]] as well as improved [[carbohydrate metabolism|glucose metabolism]].<ref>{{cite journal|vauthors=Laursen PB, Jenkins DG |title=The Scientific Basis for High-Intensity Interval Training|journal=Sports Medicine|volume=32|issue=1|pages=53–73|date=2002|pmid=11772161|doi=10.2165/00007256-200232010-00003|type=Review}}</ref> Compared with other regimens, HIIT may not be as effective for treating [[hyperlipidemia]] and [[obesity]], or improving muscle and bone mass.<ref>{{Cite journal|last=Nybo|first=Lars|last2=Sundstrup|first2=Emil|last3=Jakobsen|first3=Markus D.|last4=Mohr|first4=Magni|last5=Hornstrup|first5=Therese|last6=Simonsen|first6=Lene|last7=Bülow|first7=Jens|last8=Randers|first8=Morten B.|last9=Nielsen|first9=Jens J.|date=2010-10-01|title=High-intensity training versus traditional exercise interventions for promoting health|journal=Medicine and Science in Sports and Exercise|volume=42|issue=10|pages=1951–1958|doi=10.1249/MSS.0b013e3181d99203|issn=1530-0315|pmid=20195181}}</ref> However, research has shown that HIIT regimens produced significant reductions in the fat mass of the whole-body.<ref>{{Cite journal|last=Zhang|first=Haifeng|last2=Tong|first2=Tom K.|last3=Qiu|first3=Weifeng|last4=Zhang|first4=Xu|last5=Zhou|first5=Shi|last6=Liu|first6=Yang|last7=He|first7=Yuxiu|date=2017-01-01|title=Comparable Effects of High-Intensity Interval Training and Prolonged Continuous Exercise Training on Abdominal Visceral Fat Reduction in Obese Young Women|url=https://www.hindawi.com/journals/jdr/2017/5071740/|journal=Journal of Diabetes Research|language=en|volume=2017|pages=1–9|doi=10.1155/2017/5071740|issn=2314-6745|pmc=5237463|pmid=28116314}}</ref> Some researchers also note that HIIT requires "an extremely high level of subject motivation" and question whether the general population could safely or practically tolerate the extreme nature of the exercise regimen.<ref>{{cite journal|author=Gibala MJ|title=High-intensity Interval Training: A Time-efficient Strategy for Health Promotion?|journal=Current Sports Med Rep|volume=6|issue=4|pages=211–13|date=July 2007|pmid=17617995|doi=10.1007/s11932-007-0033-8}}</ref> |
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==Procedure== |
==Procedure== |
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HIIT exercise sessions generally consist of a [[Warming up|warm up period]], then several repetitions of high-intensity exercise separated by medium intensity exercise for recovery, then a cool down period. 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, but may be as little as three repetitions with just 20 seconds of intense exercise <ref name="NYT Well Blog">{{cite web|url=http://well.blogs.nytimes.com/2014/12/10/one-minute-workout/|title=Got a Minute? Let's Work Out}}</ref> The specific exercises performed during the high-intensity portions vary. Most of the research on HIIT has been done using a cycling ergometer, but other exercises like running, stair climbing and uphill walking can also be effective.<ref>{{Cite journal|last=Gillen|first=Jenna B.|last2=Gibala|first2=Martin J.|date=2013-09-27|title=Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness?|url=http://www.nrcresearchpress.com/doi/abs/10.1139/apnm-2013-0187|journal=Applied Physiology, Nutrition, and Metabolism|volume=39|issue=3|pages=409–412|doi=10.1139/apnm-2013-0187|issn=1715-5312}}</ref> |
HIIT exercise sessions generally consist of a [[Warming up|warm up period]], then several repetitions of high-intensity exercise separated by medium intensity exercise for recovery, then a cool down period. 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, but may be as little as three repetitions with just 20 seconds of intense exercise <ref name="NYT Well Blog">{{cite web|url=http://well.blogs.nytimes.com/2014/12/10/one-minute-workout/|title=Got a Minute? Let's Work Out}}</ref> The specific exercises performed during the high-intensity portions vary. Most of the research on HIIT has been done using a cycling ergometer, but other exercises like running, stair climbing and uphill walking can also be effective.<ref>{{Cite journal|last=Gillen|first=Jenna B.|last2=Gibala|first2=Martin J.|date=2013-09-27|title=Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness?|url=http://www.nrcresearchpress.com/doi/abs/10.1139/apnm-2013-0187|journal=Applied Physiology, Nutrition, and Metabolism|volume=39|issue=3|pages=409–412|doi=10.1139/apnm-2013-0187|issn=1715-5312}}</ref> |
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There is no specific formula to HIIT. Depending on one's level of cardiovascular development, the moderate-level intensity can be as slow as walking.<ref name="Cardio Training Freak">{{cite web|url=http://www.cardiotrainingfreak.com/high-intensity-interval-training-hiit/|title=High-Intensity Interval Training (HIIT): The Ultimate Fat Incinerator}}</ref> A common formula involves a 2:1 ratio of work to recovery periods, for example, 30–40 seconds of hard sprinting alternated with 15–20 seconds of jogging or walking, repeated to failure. |
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The entire HIIT session may last between four and thirty minutes, meaning that it is considered to be an excellent way to maximize a workout that is limited on time.<ref name=Forbes>{{cite web|url=https://www.forbes.com/2008/10/20/exercise-workout-shorter-forbeslife-cx_avd_1020health.html|title=Ten ways to get more from your workout|publisher=Forbes|date=October 20, 2008|accessdate=December 14, 2008|author=Van Dusen, Allison}}</ref> |
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Use of a clock or timer is recommended to keep accurate times, the number of rounds, and intensity. |
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==Branch== |
==Branch== |
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===Peter Coe regimen=== |
===Peter Coe regimen=== |
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A type of high-intensity interval training with short recovery periods was used in the 1970s by the athletics coach [[Peter Coe]] when setting sessions for his son [[Sebastian Coe]]. Inspired by the |
A type of high-intensity interval training with short recovery periods was used in the 1970s by the athletics coach [[Peter Coe]] when setting sessions for his son [[Sebastian Coe]]. Inspired by the |
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===Tabata regimen=== |
===Tabata regimen=== |
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| ⚫ | has now come to refer to a wide variety of HIIT protocols and exercise regimens <ref name="tabataexercises">{{cite web|title=The Beginner's Guide To Tabata Workouts|url=https://noobnorm.com/beginners-guide-to-tabata-workouts/#best-tabata-exercises|publisher=Noob Norm|accessdate=16 October 2017}}</ref> that may or may not have similar benefits to those found in Tabata's original study. |
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A version of HIIT was based on a 1996 study<ref name="pmid8897392">{{cite journal |pmid=8897392 |doi=10.1097/00005768-199610000-00018|title=Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max|journal=Medicine & Science in Sports & Exercise|volume=28|issue=10|pages=1327–30|year=1996|last1=Tabata|first1=Izumi|last2=Nishimura|first2=Kouji|last3=Kouzaki|first3=Motoki|last4=Hirai|first4=Yuusuke|last5=Ogita|first5=Futoshi|last6=Miyachi|first6=Motohiko|last7=Yamamoto|first7=Kaoru}}</ref> by Professor [[Izumi Tabata]] (田畑泉) et al. initially involving [[speedskating|Olympic speedskaters]].<ref name=tabatainterview>{{cite web|title=Interview with the founder of the world-renowned Tabata Protocol|url=http://www.ritsumei.ac.jp/eng/html/research/areas/feat-researchers/interview/izumi_t.html/|publisher=Ritsumeikan University|accessdate=30 January 2013}}</ref> The study used 20 seconds of ultra-intense exercise (at an intensity of about 170% of [[VO2 max|VO<sub>2</sub>max]]) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). The exercise was performed on a mechanically braked [[cycle ergometer]]. Tabata called this '''the IE1 protocol'''.<ref name="pmid9139179">{{cite journal |pmid=9139179 |doi=10.1097/00005768-199703000-00015|title=Metabolic profile of high intensity intermittent exercises|journal=Medicine & Science in Sports & Exercise|volume=29|issue=3|pages=390–5|year=1997|last1=Tabata|first1=Izumi|last2=Irisawa|first2=Kouichi|last3=Kouzaki|first3=Motoki|last4=Nishimura|first4=Kouji|last5=Ogita|first5=Futoshi|last6=Miyachi|first6=Motohiko}}</ref> In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, for 6 weeks and obtained gains similar to a group of athletes who did [[Continuous training|steady state training]] (70% VO<sub>2</sub>max) 5 times per week. The steady state group had a higher VO<sub>2</sub>max 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 exercise|anaerobic capacity]] benefits. In the original study from 1996, participants were disqualified if they could not keep a steady cycling pace of 85RPM for the full 20 seconds of work.{{Relevance inline|sentence|reason=This sentence is probably meant to qualify the significance of the study's findings, but it doesn't say how.}} |
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===Gibala regimen=== |
===Gibala regimen=== |
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Professor Martin Gibala and his team at [[McMaster University]] in Canada have been researching high-intensity exercise for several years. Their 2010 study on students<ref name=pmid20100740>{{cite journal |pmid=20100740 |doi=10.1113/jphysiol.2009.181743|title=A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: Potential mechanisms|journal=The Journal of Physiology|volume=588|issue=6|pages=1011–22|year=2010|last1=Little|first1=J. P.|last2=Safdar|first2=A.|last3=Wilkin|first3=G. P.|last4=Tarnopolsky|first4=M. A.|last5=Gibala|first5=M. J.|pmc=2849965}}</ref> uses 3 minutes for warming up, then 60 seconds of intense exercise (at 95% of VO<sub>2</sub>max) followed by 75 seconds of rest, repeated for 8–12 cycles (sometimes referred to as "The Little Method"). Subjects using this method training 3 times per |
Professor Martin Gibala and his team at [[McMaster University]] in Canada have been researching high-intensity exercise for several years. Their 2010 study on students<ref name=pmid20100740>{{cite journal |pmid=20100740 |doi=10.1113/jphysiol.2009.181743|title=A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: Potential mechanisms|journal=The Journal of Physiology|volume=588|issue=6|pages=1011–22|year=2010|last1=Little|first1=J. P.|last2=Safdar|first2=A.|last3=Wilkin|first3=G. P.|last4=Tarnopolsky|first4=M. A.|last5=Gibala|first5=M. J.|pmc=2849965}}</ref> uses 3 minutes for warming up, then 60 seconds of intense exercise (at 95% of VO<sub>2</sub>max) followed by 75 seconds of rest, repeated for 8–12 cycles (sometimes referred to as "The Little Method"). Subjects using this method training 3 times per wet in modest reductions of subcutaneous fat in young and healthy individuals, but greater reductions for overweight individuals.<ref>{{Cite journal|last=Boutcher|first=Stephen H.|date=2011|title=High-Intensity Intermittent Exercise and Fat Loss|journal=Journal of Obesity|volume=2011|doi=10.1155/2011/868305|issn=2090-0708|pmc=2991639|pmid=21113312|pages=1–10}}</ref> |
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Gibala's group published a less intense version of their regimen in a 2011 paper in ''[[Medicine & Science in Sports & Exercise]]''. This was intended as a gentler option for sedentary people who had done no exercise for over a year. It included 3 minutes of warm-up, 10 repetitions of 60-second bursts at 60% peak power (80–95% of [[Heart rate#Heart rate reserve|heart rate reserve]]) each followed by 60 seconds of recovery, and then a 5-minute cool-down.<ref name=Hood2011>{{cite journal |pmid=21448086 |doi=10.1249/MSS.0b013e3182199834|title=Low-Volume Interval Training Improves Muscle Oxidative Capacity in Sedentary Adults|journal=Medicine & Science in Sports & Exercise|volume=43|issue=10|pages=1849–56|year=2011|last1=Hood|first1=Melanie S.|last2=Little|first2=Jonathan P.|last3=Tarnopolsky|first3=Mark A.|last4=Myslik|first4=Frank|last5=Gibala|first5=Martin J.}}</ref> |
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===Zuniga regimen=== |
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Jorge Zuniga, assistant professor of exercise science at [[Creighton University]], set out to determine how to fit the highest volume of work and oxygen consumption into the smallest amount of time. He found that intervals of 30 seconds at 90% of power output at VO<sub>2</sub> max followed by 30 seconds of rest allowed for the highest VO<sub>2</sub> consumption and the longest workout duration at specified intensity. Alternative protocols considered included 100% of maximum power output on the same interval schedule, similar to the Coe regimen, and 90% of maximum power output for three minutes, similar to traditional interval training.<ref name=Zuniga>{{cite journal|vauthors=Zuniga JM, Berg K, Noble J, Harder J, Chaffin ME, Hanumanthu VS |title=Physiological responses during interval training with different intensities and duration of exercise|journal=Journal of strength and conditioning research|volume=25|issue=5|pages=1279–84|date=May 2011|pmid=21522072|doi=10.1519/JSC.0b013e3181d681b6|type=Primary Article}}</ref> |
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Zuniga's protocol has been implemented to great success by his students participating in Creighton's Army [[ROTC]] program. Cadets completing the protocol twice a week saw greater improvements in [[United States Army Physical Fitness Test|APFT]] scores than in years past.{{Citation needed|date=April 2017}} |
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===Vollaard regimen=== |
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Dr Niels Vollaard at the [[University of Stirling]] proposed that when high-intensity intervals are done at ‘all-out’ intensities, associated health benefits plateau after performing 2 or 3 sprint repetitions. This led to the development of a 10-minute exercise routine consisting of easy pedalling interspersed with two 20-second ‘all-out’ cycling sprints.<ref name=Metcalfe>{{cite journal|vauthors=Metcalfe RS, Babraj JA, Fawkner SG, Vollaard NB|title=Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training|journal=European Journal of Applied Physiology|volume=112|issue=7|pages=2767–75|date=Jul 2012|pmid=22124524|doi=10.1007/s00421-011-2254-z|type=Primary Article}}</ref> In a 2017 meta-analysis, Vollaard indeed showed that common protocols with as many as 6 to 10 repetitions of 30-second ‘all-out’ sprints do not improve aerobic fitness more than the ‘2x20-s’ protocol.<ref name=Vollaard>{{cite journal|vauthors=Vollaard NB, Metcalfe RS, Williams S|title=Effect of Number of Sprints in an SIT Session on Change in VO2max: A Meta-analysis|journal=Medicine and Science in Sports and Exercise|volume=49|issue=6|pages=1147–1156|date=Jun 2017|pmid=28079707|doi=10.1249/MSS.0000000000001204|type=Primary Article}}</ref> It is claimed that this short protocol may remove many of the drawbacks that make other high-intensity interval training protocols unsuitable for the general population.<ref name="Vollaard/Metcalfe">{{cite journal|vauthors=Vollaard NB, Metcalfe RS|title=Research into the Health Benefits of Sprint Interval Training Should Focus on Protocols with Fewer and Shorter Sprints|journal=Sports Medicine|date=Apr 2017|pmid=28391489|doi=10.1007/s40279-017-0727-x|type=Primary Article|volume=47|pmc=5684281|pages=2443–2451}}</ref> |
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In a BBC ''[[Horizon (BBC TV series)|Horizon]]'' programme in February 2012, Jamie Timmons, professor of systems biology at the [[University of Loughborough]], put [[Michael Mosley (BBC)|Michael Mosley]] through this exercise bike regimen, but with three sprints instead of two. This was done three times a week for a total of 30 minutes of exercise per week (3 minutes of intense exercise), plus warm-up and recovery time. |
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==Regimen comparison== |
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Wood et al. compared High-intensity interval training of eight 1-minute bouts at 85% Wmax interspersed with a 1-minute active recovery at 25% Wmax v Sprint interval training of eight 30-second bouts at 130% Wmax interspersed with 90-second active recovery at 25% Wmax. (Total time matched at 24 mins including warm up & cool down). Their conclusion was "HIIT is the recommended routine" but "the magnitude of differences in various parameters between regimens was small; therefore, preference for either modality may be up to the individual".<ref>{{cite journal |doi=10.1519/JSC.0000000000001042 |pmid=26691413 |title=Dissimilar Physiological and Perceptual Responses Between Sprint Interval Training and High-Intensity Interval Training |journal=Journal of Strength and Conditioning Research |volume=30 |issue=1 |pages=244–50 |year=2016 |last1=Wood |first1=Kimberly M. |last2=Olive |first2=Brittany |last3=Lavalle |first3=Kaylyn |last4=Thompson |first4=Heather |last5=Greer |first5=Kevin |last6=Astorino |first6=Todd A. }}</ref> |
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==Health effects== |
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===Cardiovascular fitness=== |
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A 2015 [[systematic review]] and meta-analysis of [[randomized controlled trial]]s found that HIIT training and traditional endurance training both lead to significantly improved [[cardiovascular fitness]] in healthy adults ages 18–45 but greater improvements in VO<sub>2</sub> max were seen in those participating in the HIIT exercise regimen.<ref name=Milanovic2015>{{cite journal|vauthors=Milanović Z, Sporiš G, Weston M |title=Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials|journal=Sports Med|volume=45|issue=10|pages=1469–81|date=October 2015|pmid=26243014|doi=10.1007/s40279-015-0365-0|type=Systematic Review and Meta-Analysis}}</ref> Another analysis also found that HIIT regimens of one month or longer effectively improve cardiovascular fitness in adolescents and lead to moderate improvements in body composition.<ref name=Costigan2015>{{cite journal|vauthors=Costigan SA, Eather N, Plotnikoff RC, Taaffe DR, Lubans DR |title=High-intensity interval training for improving health-related fitness in adolescents: a systematic review and meta-analysis|journal=Br J Sports Med|volume=49|issue=19|pages=1253–61|date=October 2015|pmid=26089322|doi=10.1136/bjsports-2014-094490|type=Systematic Review and Meta-Analysis}}</ref> Furthermore, a separate systematic review and meta-analysis of seven small randomized controlled trials found that HIIT (defined as four intervals of four minutes at 85–95% of max heart rate with three-minute intervals at 60–70% of max heart rate) was more effective than moderate-intensity continuous training at improving blood vessel function and markers of blood vessel health.<ref name=Ramos2015>{{cite journal|vauthors=Ramos JS, Dalleck LC, Tjonna AE, Beetham KS, Coombes JS |title=The impact of high-intensity interval training versus moderate-intensity continuous training on vascular function: a systematic review and meta-analysis|journal=Sports Med|volume=45|issue=5|pages=679–92|date=May 2015|pmid=25771785|doi=10.1007/s40279-015-0321-z|type=Systematic Review and Meta-Analysis}}</ref> |
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====Cardiovascular disease==== |
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A 2015 meta-analysis comparing HIIT to moderate intensity continuous training (MICT) in people with [[coronary artery disease]] found that HIIT leads to greater improvements in VO<sub>2</sub> max but that MICT leads to greater reductions in body weight and heart rate.<ref name=Liou2015>{{cite journal|vauthors=Liou K, Ho S, Fildes J, Ooi SY |title=High Intensity Interval versus Moderate Intensity Continuous Training in Patients with Coronary Artery Disease: A Meta-analysis of Physiological and Clinical Parameters|journal=Heart Lung Circ|volume=25|issue=15|pages=01269-X|date=July 2015|pmid=26375499|doi=10.1016/j.hlc.2015.06.828|type=Meta-Analysis}}</ref> A 2014 meta-analysis found that the [[cardiorespiratory fitness]], as measured by VO<sub>2</sub> max, of individuals with lifestyle-induced chronic cardiovascular or metabolic diseases (including [[hypertension|high blood pressure]], obesity, [[heart failure]], coronary artery disease, or [[metabolic syndrome]]) who completed a HIIT exercise program was nearly double that of individuals who completed a MICT exercise program.<ref name=Weston2014>{{cite journal|vauthors=Weston KS, Wisloff U, Coombes JS |title=High-intensity interval training in patients with lifestyle-induced cardiometabolic disease: a systematic review and meta-analysis|journal=Br J Sports Med|volume=48|issue=16|pages=1227–1234|date=August 2014|pmid=24144531|doi=10.1136/bjsports-2013-092576|type=Systematic Review & Meta-Analysis}}</ref> In a study published out of Arizona State in 2018 found that, "''HIIE protocols performed ∼18 h before ingestion of a high-energy fast food meal attenuated but did not entirely eliminate postprandial endothelial dysfunction in young men largely by improving fasting endothelial function."'' These findings suggest that HIIT training has a physiologically protective mechanism associated with it which can carry over into successive days of non-training.<ref>{{cite journal| pmid=29101171|doi=10.1152/ajpheart.00384.2017 | volume=314 | title=High-intensity interval exercise attenuates but does not eliminate endothelial dysfunction after a fast food meal| year=2018| journal=American Journal of Physiology. Heart and Circulatory Physiology| pages=H188–H194 | last1 = Tucker | first1 = Wesley J. | last2 = Sawyer | first2 = Brandon J. | last3 = Jarrett | first3 = Catherine L. | last4 = Bhammar | first4 = Dharini M. | last5 = Ryder | first5 = Justin R. | last6 = Angadi | first6 = Siddhartha S. | last7 = Gaesser | first7 = Glenn A.}}</ref> |
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===Metabolic effects=== |
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HIIT significantly lowers [[insulin resistance]] compared to continuous training or control conditions and leads to modestly decreased fasting blood [[glucose]] levels and increased weight loss compared to those who do not undergo a physical activity intervention.<ref name=Jelleyman2015>{{cite journal|vauthors=Jelleyman C, Yates T, O'Donovan G, Gray LJ, King JA, Khunti K, Davies MJ |title=The effects of high-intensity interval training on glucose regulation and insulin resistance: a meta-analysis|journal=Obes Rev|volume=16|issue=11|pages=942–61|date=November 2015|pmid=26481101|doi=10.1111/obr.12317|type=Meta-Analysis|quote=Compared with CON, HbA1c decreased by 0.19% (-0.36 to -0.03, P = 0.021) and body weight decreased by 1.3 kg (-1.9 to -0.7, P < 0.001). }}</ref> Another study found that HIIT was more effective than moderate-intensity continuous training at fasting insulin levels (31% decrease and 9% decrease, respectively).<ref>{{Cite journal|last=Trapp|first=E. G.|last2=Chisholm|first2=D. J.|last3=Freund|first3=J.|last4=Boutcher|first4=S. H.|date=2008-01-15|title=The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women|url=https://www.nature.com/ijo/journal/v32/n4/full/0803781a.html|journal=International Journal of Obesity|language=en|volume=32|issue=4|pages=684–691|doi=10.1038/sj.ijo.0803781|issn=0307-0565}}</ref> |
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=== Fat oxidation === |
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A 2007 study examined HIIT's physiological effects on fat oxidation in moderately active women.<ref>{{Cite journal|last=Talanian|first=Jason L.|last2=Galloway|first2=Stuart D. R.|last3=Heigenhauser|first3=George J. F.|last4=Bonen|first4=Arend|last5=Spriet|first5=Lawrence L.|date=April 2007|title=Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women|journal=Journal of Applied Physiology|volume=102|issue=4|pages=1439–1447|doi=10.1152/japplphysiol.01098.2006|issn=8750-7587|pmid=17170203}}</ref> The participants in the study performed HIIT (defined as ten sets of 4-minute cycling bursts at an intensity of 90% VO2max separated by 2 minutes of rest) every other day over a 2-week period. The study found that seven sessions of HIIT over a 2-week period improved whole body fat oxidation and the capacity for skeletal muscle to oxidize fat in moderately active women. A 2010 systematic review of HIIT summarized the results of HIIT on fat loss and stated that HIIT can result in modest reductions of subcutaneous fat in young and healthy individuals, but greater reductions for overweight individuals.<ref>{{Cite journal|last=Boutcher|first=Stephen H.|date=2011|title=High-Intensity Intermittent Exercise and Fat Loss|journal=Journal of Obesity|volume=2011|doi=10.1155/2011/868305|issn=2090-0708|pmc=2991639|pmid=21113312|pages=1–10}}</ref> |
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=== Brain power === |
=== Brain power === |
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==See also== |
==See also== |
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* [[CrossFit]] |
* [[CrossFit]] |
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* |
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* [[Fartlek]] |
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* |
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* [[Long slow distance]] |
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* [[Street workout]] |
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* [[Bodyweight exercise]] |
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==References== |
==References== |
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==External links== |
==External links== |
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* {{cite journal |doi=10.1113/jphysiol.2011.224725|title=Physiological adaptations to low-volume, high-intensity interval training in health and disease|journal=The Journal of Physiology|volume=590|issue=5|pages=1077–1084|year=2012|last1=Gibala|first1=M. J.|last2=Little|first2=J. P.|last3=MacDonald|first3=M. J.|last4=Hawley|first4=J. A.|pmid=22289907|pmc=3381816}} |
* {{cite journal |doi=10.1113/jphysiol.2011.224725|title=Physiological adaptations to low-volume, high-intensity interval training in health and disease|journal=The Journal of Physiology|volume=590|issue=5|pages=1077–1084|year=2012|last1=Gibala|first1=M. J.|last2=Little|first2=J. P.|last3=MacDonald|first3=M. J.|last4=Hawley|first4=J. A.|pmid=22289907|pmc=3381816}} |
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* |
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* {{cite journal |doi=10.1113/jphysiol.2007.142109|pmid=17991697|pmc=2375551|title=Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans|journal=The Journal of Physiology|volume=586|issue=1|pages=151–60|year=2007|last1=Burgomaster|first1=K. A.|last2=Howarth|first2=K. R.|last3=Phillips|first3=S. M.|last4=Rakobowchuk|first4=M.|last5=MacDonald|first5=M. J.|last6=McGee|first6=S. L.|last7=Gibala|first7=M. J.}} |
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* [https://www.academia.edu/3814065/Kinetic_Density_a_different_approach_to_recruit_and_retain_swimmers Tabata Protocol in swimming] |
* [https://www.academia.edu/3814065/Kinetic_Density_a_different_approach_to_recruit_and_retain_swimmers Tabata Protocol in swimming] |
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Revision as of 10:58, 2 July 2018
High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue. Though there is no universal HIIT session duration, these intense workouts typically last under 30 minutes, with times varying based on a participant's current fitness level.[1]
Procedure
HIIT exercise sessions generally consist of a warm up period, then several repetitions of high-intensity exercise separated by medium intensity exercise for recovery, then a cool down period. 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, but may be as little as three repetitions with just 20 seconds of intense exercise [2] The specific exercises performed during the high-intensity portions vary. Most of the research on HIIT has been done using a cycling ergometer, but other exercises like running, stair climbing and uphill walking can also be effective.[3]
Branch
Peter Coe regimen
A type of high-intensity interval training with short recovery periods was used in the 1970s by the athletics coach Peter Coe when setting sessions for his son Sebastian Coe. Inspired by the
Tabata regimen
has now come to refer to a wide variety of HIIT protocols and exercise regimens [4] that may or may not have similar benefits to those found in Tabata's original study.
Gibala regimen
Professor Martin Gibala and his team at McMaster University in Canada have been researching high-intensity exercise for several years. Their 2010 study on students[5] uses 3 minutes for warming up, then 60 seconds of intense exercise (at 95% of VO2max) followed by 75 seconds of rest, repeated for 8–12 cycles (sometimes referred to as "The Little Method"). Subjects using this method training 3 times per wet in modest reductions of subcutaneous fat in young and healthy individuals, but greater reductions for overweight individuals.[6]
Brain power
A 2017 study examined the effect of HIIT on cognitive performance among a group of children (N=318).[7] The authors show that HIIT is beneficial to cognitive control and working memory capacity when compared against "a blend of board games, computer games, and trivia quizzes" and that this effect is mediated by the BDNF polymorphism. They conclude that the study "suggests a promising alternative to enhance cognition, via short and potent exercise regimens".
See also
References
- ^ "HIIT FAQ (Frequently Asked Questions about High-Intensity Interval Training)". DOHIIT. Retrieved 2017-08-25.
- ^ "Got a Minute? Let's Work Out".
- ^ Gillen, Jenna B.; Gibala, Martin J. (2013-09-27). "Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness?". Applied Physiology, Nutrition, and Metabolism. 39 (3): 409–412. doi:10.1139/apnm-2013-0187. ISSN 1715-5312.
- ^ "The Beginner's Guide To Tabata Workouts". Noob Norm. Retrieved 16 October 2017.
- ^ Little, J. P.; Safdar, A.; Wilkin, G. P.; Tarnopolsky, M. A.; Gibala, M. J. (2010). "A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: Potential mechanisms". The Journal of Physiology. 588 (6): 1011–22. doi:10.1113/jphysiol.2009.181743. PMC 2849965. PMID 20100740.
- ^ Boutcher, Stephen H. (2011). "High-Intensity Intermittent Exercise and Fat Loss". Journal of Obesity. 2011: 1–10. doi:10.1155/2011/868305. ISSN 2090-0708. PMC 2991639. PMID 21113312.
{{cite journal}}: CS1 maint: unflagged free DOI (link) - ^ Moreau D, Kirk IJ, Waldie, KE (2017). "High-intensity training enhances executive function in children in a randomized, placebo-controlled trial". eLife. 6:e25062. doi:10.7554/eLife.25062. PMC 5566451. PMID 28825973.
{{cite journal}}: CS1 maint: unflagged free DOI (link)
External links
- Gibala, M. J.; Little, J. P.; MacDonald, M. J.; Hawley, J. A. (2012). "Physiological adaptations to low-volume, high-intensity interval training in health and disease". The Journal of Physiology. 590 (5): 1077–1084. doi:10.1113/jphysiol.2011.224725. PMC 3381816. PMID 22289907.
- Tabata Protocol in swimming