High Intensity Interval Training (HIIT): Friend or Foe

Explore the benefits and risks of High Intensity Interval Training (HIIT) and its impact on cardio-respiratory health. Discover different types of HIIT workouts. Find study material and solved assignments on HIIT at Desklib.

HIGH INTENSITY INTERVAL TRAINING (HIIT): FRIEND OR FOE
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Introduction
High intensity interval training (HIIT) involves changing
the intensity of work outs so as to achieve the desired
outcomes. These shorter and more intense workouts
maximizes the results while reducing the amount of time
spent in workouts1. Although HIIT has been criticized to
increase the risks of injury, its benefits surpass the
disadvantages. HIIT is friendly because it makes the body
more efficient in delivering oxygen and also improving the
metabolic health.
References
1. Wewege, M., Van Den Berg, R., Ward, R. E., & Keech, A. (2017). The effects of high intensity interval training‐
vs. moderate intensity continuous training on body composition in overweight and obese adults: a systematic‐
review and meta analysis. Obesity Reviews, 18(6), 635-646.‐
2. Weston KS, Wisløff U, Coombes JS. High-intensity interval training in patients with lifestyle-induced
cardiometabolic disease: a systematic review and meta-analysis. Br J Sports Med. 2014 Aug 1;48(16):1227-34.
3. Ramos JS, Dalleck LC, Tjonna AE, Beetham KS, Coombes JS. The impact of high-intensity interval training
versus moderate-intensity continuous training on vascular function: a systematic review and meta-analysis.
Sports medicine. 2015 May 1;45(5):679-92.
4. Milanović, Z., Sporiš, G., & Weston, M. (2015). Effectiveness of high-intensity interval training (HIT) and
continuous endurance training for VO 2max improvements: a systematic review and meta-analysis of controlled
trials. Sports medicine, 45(10), 1469-1481.
5. Lacombe SP, LaHaye SA, Hopkins-Rosseel D, Ball D, Lau W. Identifying patients at low risk for activity-related
events: the RARE Score. Journal of cardiopulmonary rehabilitation and prevention. 2014 May 1;34(3):180-7.
6. García Hermoso A, Cerrillo Urbina AJ, Herrera Valenzuela T, Cristi Montero C, Saavedra JM, Martínez‐ ‐ ‐ ‐ ‐
Vizcaíno V. Is high intensity interval training more effective on improving cardiometabolic risk and aerobic‐
capacity than other forms of exercise in overweight and obese youth? A meta analysis. Obesity reviews. 2016‐
Jun;17(6):531-40.
7. Jelleyman C, Yates T, O'Donovan G, Gray LJ, King JA, Khunti K, Davies MJ. The effects of high intensity‐
interval training on glucose regulation and insulin resistance: a meta analysis. Obesity reviews. 2015‐
Nov;16(11):942-61.
8. Angadi SS, Mookadam F, Lee CD, Tucker WJ, Haykowsky MJ, Gaesser GA. High-intensity interval training vs.
moderate-intensity continuous exercise training in heart failure with preserved ejection fraction: a pilot study.
Journal of Applied Physiology. 2014 Sep 4;119(6):753-8.
9. Batacan RB, Duncan MJ, Dalbo VJ, Tucker PS, Fenning AS. Effects of high-intensity interval training on
cardiometabolic health: a systematic review and meta-analysis of intervention studies. Br J Sports Med. 2017
Mar 1;51(6):494-503.
10. Aamot IL, Karlsen T, Dalen H, Støylen A. Long term exercise adherence after high intensity interval training‐ ‐
in cardiac rehabilitation: a randomized study. Physiotherapy Research International. 2016 Mar;21(1):54-64.
Facts about HIIT
HIIT can burn a lot of calories in a shorter time
HIIT makes the metabolic rate to become higher
after the exercise
It improves oxygen consumption 2
It can also reduce heart rate and blood pressure 3
Figure 1: Metabolic rate after HIIT
Benefits of HIIT in preventive cardiology
HIIT has the ability to boost cardio-respiratory health with a
smaller time investment as compared to continuous forms of
exercise. HIIT is safe and time-efficient strategy which helps
people in achieving their biological maximum 4. This improves
the VO2 max, a measure of endurance that calculates the
maximum volume of oxygen the body can use 5. The more
aerobically fit an individual is, the better the heart can pump
blood6-7 .
Types Of HIIT
There are different types of HIIT
Burpee Interval Workout
Jump rope interval workout
Resistance band finisher
Lower-body interval workout
Figure 2: Lower-body interval
Conclusion
HIIT has the ability to prevent cardiology because of
the intense nature of the activities involved. This is
because it improves the oxygen consumption and
makes the metabolic rate become higher thereby
improving the VO2 max. VO2 max is the predictor of
overall health. The intensity of the exercises also
reduces heart rate and blood pressure.
 The maximum amount of blood that comes from
the heart is improved by exercise training. Intense
exercise increases the rate at which energy is
needed from food thereby increasing the need for
oxygen and food by the body8. This increases the
pulse rate and breathing rate. The increased
breathing rate allows entry of more oxygen in the
body while removing carbon dioxide9.
 HIIT increases the breathing rate which increases
the cardiac output. This increases the heart’s
blood flow by 4-5 times from when an individual
is at rest10. This increases the stroke volume
which is the major determinant of VO2.