High-intensity interval training

From Wikipedia, the free encyclopedia

High-intensity interval training (HIIT) is an exercise strategy that is intended to improve performance with short training sessions.

A HIIT session involves a warmup period, several short, maximum-intensity efforts separated by moderate recovery intervals, and a cooldown period. The period of alternating effort and recovery intervals typically lasts a total of 15 minutes.

Studies by Tabata^[1], Tremblay^[2] and others have shown this method to be more effective at burning fat and maintaining, or building, muscle mass than high-volume, lower intensity aerobic work-outs. According to a study by King ^[3] , HIIT increases the resting metabolic rate (RMR) for the following 24 hours due to excess post-exercise oxygen consumption, and may improve maximal oxygen consumption (VO₂ max) more effectively than doing only traditional, long aerobic workouts.^[4][5][6][7] Long aerobic workouts have been promoted as the best method to reduce fat, as fatty acid utilization usually occurs after at least 30 minutes of training. HIIT is somewhat counter intuitive in this regard, but has nonetheless been shown to burn fat more effectively. There may be a number of factors that contribute to this, including an increase in RMR, and possibly other physiological effects.

[edit] External links

• HIIT and Run from Muscle Media
• Impact of Exercise Intensity on Body Fatness and Skeletal Muscle Metabolism from ExRx
• Getting started with HIIT
• Effects of High-intensity Training on Performance and Physiology of Endurance Athletes (.doc format)

[edit] References

1. ^ Tabata I, Nishimura K, Kouzaki M, et al (1996). "Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max". Med Sci Sports Exerc 28 (10): 1327-30. PMID 8897392. 
2. ^ Tremblay A, Simoneau JA, Bouchard C (1994). "Impact of exercise intensity on body fatness and skeletal muscle metabolism". Metab. Clin. Exp. 43 (7): 814-8. PMID 8028502. 
3. ^ East Tennessee State University Thesis
4. ^ Smith TP, Coombes JS, Geraghty DP (2003). "Optimising high-intensity treadmill training using the running speed at maximal O(2) uptake and the time for which this can be maintained". Eur. J. Appl. Physiol. 89 (3-4): 337–43. doi:10.1007/s00421-003-0806-6. PMID 12736843. 
5. ^ Rozenek R, Funato K, Kubo J, Hoshikawa M, Matsuo A (2007). "Physiological responses to interval training sessions at velocities associated with VO2max". J Strength Cond Res 21 (1): 188–92. doi:10.1519/R-19325.1. PMID 17313282. 
6. ^ Helgerud J, Høydal K, Wang E, et al (2007). "Aerobic high-intensity intervals improve VO2max more than moderate training". Med Sci Sports Exerc 39 (4): 665–71. doi:10.1249/mss.0b013e3180304570. PMID 17414804. 
7. ^ Esfarjani F, Laursen PB (2007). "Manipulating high-intensity interval training: effects on VO2max, the lactate threshold and 3000 m running performance in moderately trained males". J Sci Med Sport 10 (1): 27–35. doi:10.1016/j.jsams.2006.05.014. PMID 16876479.