High Intensity Interval Training (HIIT) Review

Hello again! This week’s topic is High Intensity Interval Training, or HIIT. Lately I have been running some boot camps. It seems boot camps, circuit training and cross-training are all blowing up the fitness industry. With their popularity, comes research. I wanted to understand more about these types of training on a physiological level. I also wanted to break down some important aspects of HIIT.

This blog came at a fairly convenient time also. I just got a new issue of Idea Fitness Journal and the main article is about HIIT! So I am providing an Article review.

Like I said before. I have been running boot camps at my gym (AXIOM). They are designed as:

3- Stations

1)   Lower body
2)   Upper body

3)   Cardio

4- Minutes at each station

3- Rounds

5- Minute core workout at

I feel this provides a challenging workout and it also keeps things fun and exciting. It covers full body workout and provides strength, power and cardio in each session. Here is a preview of a how I might organize a boot camp. 

So why do people choose to do HIIT? I believe there are 3 major reasons. The first is because it is fun (depending on who you are). The second is because it is challenging! And the third is it is time effective. But what if HIIT provided little health benefits, would people continue to do it? I still believe the answer is yes, because of the 3 major reasons I just put. Little bit of circle action there.

Ok, lets get to the point. On a physiological level, why do people do HIIT? “HIIT is intriguing because, according to current research, it can yield a broad range of physiological gains, often in less time than high-volume continuous exercise” (Zuhl & Kravitz, 2012). So pretty much what this is saying is that if you want physiological changes to happen at a quicker rate. It might be best to try HIIT. I will clear this up more below.

A study showed that in an 8-week HIIT program there were substantial gains with cardiac output and VO2Max efficiency (Zuhl & Kravitz, 2012). This study showed an increase in muscle mass and contractile strength of the heart. This allows the heart to work at a lower intensity as the rest of the body works at a high intensity. An increase in VO2Max can help in many different areas of health. It can help reduce risk of cardiovascular diseases and is helps the body absorb oxygen more efficiently.

BUT WHAT ABOUT STRENGTH!! HIIT can also help with strength and energy system development. Research shows that with an effective HIIT program there will be an increase in mitochondria. An increase in Mitochondria means an increase in ATP, which in turn creates more energy for the muscular system to use (Zuhl & Kravitz, 2012). This will allow muscles to work longer with greater force production.

BUT I WANT TO LOSE BODY FAT!!!! HIIT has also ben shown to increase the levels of fat oxidation. Because of the physical demands of HIIT, individuals will not only burn an increased amount of calories during the activity, but also after the exercise has stopped (compared to endurance training) (Zuhl & Kravitz, 2012). So what this is saying is that, compared to endurance training, HIIT will also have a high burning of calories even after the exercise session has ended.  This is due to the physiological effect of high intensity exercise on the muscular system.

WARNING: HIIT training can be very physically demanding. Make sure that your trainer clearly understands your limits and abilities. The last thing you want is some half ass trainer to get you injured and set you back further from your goal. HIIT training shouldn’t be the first choice by individuals who are just getting back into the swing of things. First build your strength and resistance up before pushing your body 90 percent of your ability.

I hope this was some great information. I encourage everyone to try HIIT and see if it is a good fit for you. There is no real age limit to HIIT training, just know your limits and abilities and always practice good technique.

Thanks everyone

Please post any responses

Tim Schultz

Fitness and Strength Coach

Facebook:

http://www.facebook.com/TimSchultzFitnessandStrength 

References:

Zuhl, M., & Kravitz, L. (2012). Hiit vs. continuous endurance training: Battle of the aerobic titans. Idea Fitness Journal, 9(2), 34-40.