High Intensity Interval Training (HIIT) in Preventive Cardiology

This essay provides an overview of High Intensity Interval Training (HIIT), evaluating its role in preventive cardiology and overall health. The paper discusses the benefits of HIIT, such as improved oxygen consumption, increased metabolic rate, and enhanced VO2 max, while also acknowledging potential risks. It explores different types of HIIT workouts, including burpee intervals, jump rope intervals, and resistance band finishers. The essay highlights how HIIT can boost cardio-respiratory health efficiently, improving the heart's ability to pump blood. The conclusion emphasizes the importance of HIIT in increasing the rate at which energy is needed from food, thereby increasing the need for oxygen and food by the body. This leads to increased pulse and breathing rates, and cardiac output, ultimately improving stroke volume and VO2 max.

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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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.