Interval Training Benefits and Downsides

Best form of Vigorous Training is HIIT Programming

Studies have found that high-intensity interval training (HIIT) is a SUPERIOR form of aerobic exercise

High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), are forms of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods. HIIT exercise sessions generally consist of a warm up period, then several repetitions of moderate (beginners) to high (advanced) intensity exercise separated by low (beginners) to moderate (advanced) intensity exercise for recovery, then a cool down period. There is no specific formula to HIIT. One study found the work to rest ratio of 1 minute on and 1 minute off to be superior to the work to rest ratio 30 secs on and 30 secs off over 10 cycles of on-off. Most of the research on HIIT has been done using a cycling ergometer, but other exercises like a rowing ergometer, running, stair climbing and uphill walking can also be effective. I prefer these type of activities versus muscular conditioning exercise when performing HIIT - 2 reasons greater cardiovascular development and less chance of injury (see below).

Studies have found that HIIT training is time efficient and works as well as conventional training

The study, from scientists at Canada's McMaster University, adds to the growing evidence for the benefits of short term high-intensity interval training (HIT) as a time-efficient but safe alternative to traditional types of moderate long term exercise. Astonishingly, it is possible to get more by doing less! "We have shown that interval training does not have to be 'all out' in order to be effective," says Professor Martin Gibala. "Doing 10 one-minute sprints on a standard stationary bike with about one minute of rest in between, three times a week, below your maximum works as well in improving muscle as many hours of conventional long-term biking less strenuously.”

Interval training may shed more pounds than continuous moderate intensity workout

And sprint interval training may be most effective for weight loss, pooled data analysis shows

Interval training may shed more pounds than a continuous moderate intensity workout, suggests a pooled analysis of the available evidence.

Intensive exercise with intervals 'more effective’

Short bursts of intensive exercise provide a more “time-efficient” and realistic way of preventing, delaying and managing Type 2 diabetes and also losing weight, a study has found. Obesity and Type 2 diabetes are linked, with over 80 per cent of people with the condition classed as overweight or obese -- diet and physical activity interventions are the cornerstones for management of both conditions.

High-intensity exercise improves memory in seniors

Researchers who examine the impact of exercise on the brain have found that high-intensity workouts improve memory in older adults.

How exercise -- interval training in particular -- helps your mitochondria stave off old age

Researchers have long suspected that the benefits of exercise extend down to the cellular level, but know relatively little about which exercises help cells rebuild key organelles that deteriorate with aging. A new study found that exercise -- and in particular high-intensity interval training in aerobic exercises such as biking and walking -- caused cells to make more proteins for their energy-producing mitochondria and their protein-building ribosomes, effectively stopping aging at the cellular level.

HIIT releases endorphins in the brain

Researchers have revealed that exercise-induced endorphin release in the brain depends on the intensity of the exercise. Endorphin release induced by exercise may be an important mechanism which affects exercise motivation and maintenance of regular physical activity.

Downside - High-intensity interval training increases injuries, research shows - But it is a form of HIIT I do not recommend for many

People who engage in high-intensity interval training are at greater risk for injury, especially in the knees and shoulders, a Rutgers study found. The problem is that there are done in a nontraditional HIIT way by adding weight training and other exercises. These workouts where there were high injury rates, which combine aerobic exercising, weight lifting and calisthenics at maximum capacity, followed by periods of recovery, have been growing in popularity over the past decade, driven by the efficiency of the exercise to deliver fitness goals in less time. The study, which appears in the Journal of Sports Medicine and Physical Fitness, acknowledged that while this type of training is effective in improving cardiorespiratory fitness, boosting energy and promoting lean muscle mass and fat loss, it also increases injury risk."These workouts are marketed as 'one size fits all.' However, many athletes, especially amateurs, do not have the flexibility, mobility, core strength and muscles to perform these exercises," said Joseph Ippolito, a physician in the department of orthopaedics at Rutgers New Jersey Medical School. To stay injury free perform HIIT on a cardio piece of equipment or by running or speed walking outdoors. Do your muscular training in a non-aerobic manner.

Downside - High-intensity interval training will not work in most people

As high-intensity interval training has grown in popularity, so has the debate over whether it is an effective public health solution. A professor says the workouts are not sustainable for the majority of people trying to lose weight and move more. I say do a combination of them both and when doing high intensity training the high intervals do not need to be maximum just a higher intensity than what you are use to.