High Intensity Interval Training (HIIT): Friend or Foe

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
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intensity interval training vs. moderate‐intensity continuous training on body composition
in overweight and obese adults: a systematic review and meta‐analysis. Obesity Reviews,
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lifestyle-induced cardiometabolic disease: a systematic review and meta-analysis. Br J
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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-
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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-
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risk for activity-related events: the RARE Score. Journal of cardiopulmonary rehabilitation
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.
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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.