Lit Review on High Intensity Interval Training
High intensity interval training (HIIT) is a new popular method of exercising that optimizes your workout by completing a series of short, high intensity exercise (90% of your maximum heart rate =220-age)., followed by longer, lower-intensity exercise (55 to 70 % of your maximum heart rate=220-age). High intensity interval training is said to be significantly more beneficial than other forms of cardiovascular workouts because it challenges the body differently and is more extreme then a moderate cardiovascular workout (Omidi, 2010). Moderate cardiovascular workouts do increase cardiovascular fitness and muscular fitness, but if there is a faster way to achieve your goals, then that method should be utilized. HIIT can increase the effects of cardiovascular fitness by increasing the mitochondrial abilities allowing the body to work more efficiently and muscular strength by challenging the muscles by changing the intensity of speed causing the muscle to use different fibers and energy stores (Omidi, 2010).
One study that shows the effects of improved cardiovascular fitness with HIIT researched the effects of low volume HIIT versus all-out sprint interval training. They study had 24 young males, age 24 to 26 that were then separated into three groups of 8: the sprint interval training group which, completed three to five cycling rounds of 30 seconds all-out and 4 minutes of recovery in between, the low volume HIIT group which completed six to ten cycling rounds with two minutes of recovery in between and the control group with no training. The training lasted four weeks and the methods of Volume Oxygen consumption max test (VO2 max tests the maximum capacity of an individual's body to transport and use oxygen during incremental exercise), time to exhaustion, and Wingate test to measure power output were compared before and after the four weeks of training. This study found that there was only significant improvement in power output with the all out sprint interval
One study that shows the effects of improved cardiovascular fitness with HIIT researched the effects of low volume HIIT versus all-out sprint interval training. They study had 24 young males, age 24 to 26 that were then separated into three groups of 8: the sprint interval training group which, completed three to five cycling rounds of 30 seconds all-out and 4 minutes of recovery in between, the low volume HIIT group which completed six to ten cycling rounds with two minutes of recovery in between and the control group with no training. The training lasted four weeks and the methods of Volume Oxygen consumption max test (VO2 max tests the maximum capacity of an individual's body to transport and use oxygen during incremental exercise), time to exhaustion, and Wingate test to measure power output were compared before and after the four weeks of training. This study found that there was only significant improvement in power output with the all out sprint interval
References: Bayati, M., Farzad, B., Gharakhanlou, R., & Agha-Alinejad, H. (2011). A practical of low-volume high-intensity interval training induces performance and metabolic adaptions that resemble all-out sprint interval training. Journal of Sports Science and Medicine, (10), 571-576. Forbes, S., Slade, J., & Meyer, R. (2008). Short-term high-intensity interval training improves phosphocreatine recovery kinetics following moderate-intensity exercise in humans. Applied Physiology, 33, 1124-1131. Gibala, M. (2009). Molecular responses to high-intensity interval exercise. Applied Physiology, 34, 428-432. Gremeaux, M., Hannequin, A., Laurent, Y., Laroche, D., Casillas, J., & Gremeaux, V. (2011). Usefulness of the 200-metre fast walk test to individualize high intensity interval and continous exercise training in coronary artery disease patients after acute coronary syndrome: a pilot controlled clinical study. Clinical Rehabilitation, 25(9), 844-855. Gurd, B., Perry, C., Heigenhauser, G., Spriet, L., & Bonen, A. (2009). High-intensity interval training increases sirt1 activity in human skeletal muscle. Applied Physiology, (35), 350-357. Omidi, S. (2010, April 09). High intensity interval training. Retrieved from http://weightlossandtraining.com/high-intensity-interval-training Perry, C., Heigenhauser, G., Bonen, A., & Spriet, L. (2008). High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle. Applied Physiology, 33, 1112-1123.