In addition to helping with fat loss, HIIT could help increase muscle mass in certain individuals 21 , 22 , However, the gain in muscle mass is primarily in the muscles being used the most, often the trunk and legs 16 , 21 , Some research in active individuals has failed to show higher muscle mass after HIIT programs If you are not very active, you may gain some muscle by starting HIIT but not as much as if you performed weight training.
However, it appears that HIIT can produce the same benefits in a shorter amount of time 20 , 21 , This was almost identical to the improvement in oxygen consumption in the other group in the study, who cycled continuously for 40 minutes per day, four days per week. Once again, the total time exercising was much different between groups: minutes per week for the traditional exercise versus only 60 minutes per week of HIIT. Additional studies also demonstrate that HIIT can improve oxygen consumption 25 , High-intensity interval training can improve oxygen consumption as much as traditional endurance training, even if you only exercise about half as long.
A large amount of research indicates that it can reduce heart rate and blood pressure in overweight and obese individuals, who often have high blood pressure One study found that eight weeks of HIIT on a stationary bike decreased blood pressure as much as traditional continuous endurance training in adults with high blood pressure 7.
In this study, the endurance training group exercised four days per week for 30 minutes per day, but the HIIT group only exercised three times per week for 20 minutes per day. Some researchers have found that HIIT may even reduce blood pressure more than the frequently recommended moderate-intensity exercise However, it appears that high-intensity exercise does not typically change blood pressure in normal-weight individuals with normal blood pressure HIIT can reduce blood pressure and heart rate, primarily in overweight or obese individuals with high blood pressure.
Blood sugar can be reduced by HIIT programs lasting less than 12 weeks 20 , A summary of 50 different studies found that not only does HIIT reduce blood sugar , but it also improves insulin resistance more than traditional continuous exercise Based on this information, it is possible that high-intensity exercise is particularly beneficial for those at risk for type 2 diabetes.
In fact, some experiments specifically in individuals with type 2 diabetes have demonstrated the effectiveness of HIIT for improving blood sugar However, research in healthy individuals indicates that HIIT may be able to improve insulin resistance even more than traditional continuous exercise Therefore the PCr and O2 contribution will be insignificant after the first or second bout, as little oxygen and PCr store recovery will occur during second rest intervals.
PCr and O2 stores are quickly used up, and so the anaerobic energy must be mainly supplied by anaerobic glycolysis. This results in faster accumulation of lacate and earlier fatigue. Also, with short rest intervals there is proportionately less aerobic contribution and so subjects must reach anaerobic capacity to achieve the workout.
Interestingly, even though proportionately less aerobic work is done, the aerobic demand on I1 is higher than on I2. The conclusion must be that I1, with high-intensity bouts and very short rests, is a very intense workout that maximally stresses both aerobic and anaerobic systems. I2, with longer rest periods, does not stress both the anaerobic and aerobic energy systems as much, and so more work can be done until fatigue.
The results of this research by Tabata et al clearly show that two different intervals workouts have different demands and therefore training effects. Therefore it would be a fine session for improving both aerobic and anaerobic capacity. Events where both aerobic and anaerobic demands are high are, for example, m, m and m running, sprint cycling, canoeing, rowing and speed skating.
This kind of workout would be great for these sports. Games players may also want to use the I1 workout as an intense training method for improving aerobic and anaerobic fitness. However, it does allow more high-intensity work to be done in total. With the longer recovery, I2 has a greater contribution from the PCr energy stores. So this kind of session will be better for developing the PCr system, improving maximal power. In addition, by allowing greater rest periods, the session can help improve recovery mechanisms.
This I2 workout will be useful for games players, who need the ability to repeat short maximal efforts, with low-intensity recovery periods, throughout a match. However, I2 will not bring about the same improvements in anaerobic capacity as I1, so games player could complement I2 with I1. By the same token, if only I1 was used, the athlete would not develop the PCr system and recovery mechanisms as much as if I2 were included.
I recommend that for anaerobic training, both types of interval sessions are used, one with very short rests, another with long recoveries. Incidentally, if you want to use interval training, remember that to get the kind of benefits described you must perform the workouts to exhaustion. Sprint from one marker to the other and back for one repetition.
Do 6 repetitions at maximal speed and time your results. Rest for 5 minutes making sure you are still moving. Repeat the drill once more. Add the 2 times then halve it to find the average time. Test monthly to track your progress. Research and References Beachle, T. Earle, R. December 26, How to get the most out of your exercise time, according to science.
Foster, C. Farland, C. Guidotti, F. Harbin, M. Roberts, B. Schuette, J. Tuuri, A. Doberstein, S. Porcari, J. Journal of Sports Science and Medicine , 14 4 : — Gist, N. Fedewa, M. Dishman, R. Cureton, K. Sports Medicine , — Lindsay, F. Hawley, J. Myburgh, K. Schomer, H. Noakes, T. Dennis, S. In , the seven-minute workout , popularized by the New York Times, appeared on the scene, and by , the one-minute workout.
But there are some important nuances scientists have learned about HIIT that have gotten lost in the hype.
Here are six basic questions about HIIT, answered. HIIT workouts generally combine short bursts of intense exercise with periods of rest or lower-intensity exercise. At fitness studios and online, these workouts often mix aerobic and resistance training. To be clear, most of the interval workouts researchers have studied focus solely on aerobic exercise.
What differentiates HIIT or SIT from the steady-state, continuous types of exercise — jogging at an even pace or walking, for example — is the intervals, those periods of heart-pounding intensity. If you want to try it, you can simply take a HIIT class, or run or even walk in a way that involves higher-speed and higher-incline bursts.
It involves a warmup, followed by four four-minute intervals again, where your heart rate reaches past 80 percent of its maximum capacity , each interspersed with a three-minute recovery period, and finished off with a cool-down. And you can substitute jogging with other aerobic exercises, such as biking or swimming. The whole routine should take 40 minutes.
A shorter, and also heavily studied, example of an interval routine is the by-1 , which involves 10 one-minute bursts of exercise each followed by one minute of recovery. The single most well-established benefit of interval training has to do with heart health. Intervals can boost cardio-respiratory health with a smaller time investment compared to continuous forms of exercise. Consider this SIT study , in which Gibala and his co-authors followed two groups of participants for 12 weeks: One group worked out for 10 minutes including several intervals that added up to one minute , and the other for 50 minutes at a continuous pace.
The most remarkable finding in the study was that the two groups of exercisers saw the same improvement in their oxygen uptake, despite their varying time commitments.
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