High Intensity Interval Training Benefits

Posted byStrength Coach Fernando Rosete, MS, CSCS, USAWPosted inTrainingTags:, , , , , , ,

by Fernando Rosete

High intensity (all out), low duration training has proven similar (1,2) or superior (3,4) to steady state (65% to 70% of max. capacity), longer duration training, when considering physiological and performance adaptations as well as health related markers.

Example A.- 6 weeks of Bike HIIT (Wingates) vs Steady state (1):

HIIT Protocol: 4-6 sets X 30s (all out):4.5 min rest between sets (3 days per week)

Steady state Protocol: (65% of ̇VO2peak) X 40–60 min cycling (5 days per week)

Example B.- 6 weeks of Original Tabata protocol vs Steady State (4):

 HIIT (Tabata) protocol: 8 sets X 20s (all out):10s rest between sets (5 days per week)

 Steady state protocol: 60 minutes at 70% of VO2max (5 days per week)

HIIT Benefits:

  • Increased VO2max (higher capacity of oxygen consumption=higher work capacity)
  • Increased glycogen levels at rest and reduced rate glycogen utilization/lactate production
  • Augmented fat oxidation
  • Enhanced circulation, both structural and functional
  • Increased mitochondria, thus greater work capacity (longer time to exhaustion)
  • Improved blood profile

HIIT benefits are due in part to the excessive post-exercise oxygen consumption (EPOC) effects after training (3). That is, after a session of HIIT, our metabolism is still accelerated; oxygen consumption and heart rate remain elevated for some time. EPOC effects are highly beneficial for fat oxidation, as well as having positive impact on health biomarkers, thus enhancing human performance and resilience. Moreover, HIIT short sessions could be advantageous for individuals with limited time to train.

References:

  1. Burgomaster, K. A., Howarth, K. R., Phillips, S. M., Rakobowchuk, M., Macdonald, M. J., McGee, S. L., & Gibala, M. J. (2008). Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. The Journal of physiology, 586(1), 151–160. https://doi.org/10.1113/jphysiol.2007.142109
  2. Gibala, M. J., Little, J. P., Macdonald, M. J., & Hawley, J. A. (2012). Physiological adaptations to low-volume, high-intensity interval training in health and disease. The Journal of physiology, 590(5), 1077–1084. https://doi.org/10.1113/jphysiol.2011.224725
  3. Hashim Islam, Logan K. Townsend & Tom J. Hazell (2018) Excess Postexercise Oxygen Consumption and Fat Utilization Following Submaximal Continuous and Supramaximal Interval Running, Research Quarterly for Exercise and Sport, 89:4, 450-456, DOI: 10.1080/02701367.2018.1513633
  4. Tabata, I., Nishimura, K., Kouzaki, M., Hirai, Y., Ogita, F., Miyachi, M., & Yamamoto, K. (1996). Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO~ 2~ m~ a~ x. Medicine and science in sports and exercise, 28, 1327-1330.

Published by Strength Coach Fernando Rosete, MS, CSCS, USAW

● Tactical Strength & Conditioning Coach for Army, SWAT, firefighters and currently Air Force Special Tactics. ● Collegiate, DI strength & conditioning coaching and program design experience for football and Olympic sports. ● College level teaching experience (Exercise Physiology Laboratory). ● Highly versed on training periodization, science/technology driven training, and mental performance coaching. ● Proficiency in diverse biomechanical and fitness assessments, including FMS and laboratory techniques. ● Proven track record of success in creating and maintaining strong relationships with clients. ● Scientific research experience includes the completion of a Master’s Thesis study. ● Successful management and staff training experience (MyFitnessPT, 2008-2010, and 24 Hr. Fitness, 2000-2002). ● Proven track record of successful sales in diverse environments for over 15 years. ● Athletic experience: American football, ice hockey, Tae Kwon Do, marathon, and triathlon. ● Bilingual English-Spanish.

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