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Lu, Yining, Huw D. Wiltshire, Julien S. Baker, and Qiaojun Wang. "The Effects of Running Compared with Functional High-Intensity Interval Training on Body Composition and Aerobic Fitness in Female University Students." International Journal of Environmental Research and Public Health 18, no. 21 (October 28, 2021): 11312. http://dx.doi.org/10.3390/ijerph182111312.
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High-intensity interval running (HIIT-R) and high-intensity functional training (HIFT) are two forms of HIIT exercise that are commonly used. The purpose of this study was to determine the effects of HIFT on aerobic capacity and body composition when compared to HIIT-R in females. Twenty healthy, untrained female university students (age 20.5 ± 0.7 year) were randomly assigned to a 12-week HIIT-R or HIFT intervention. The HIIT-R group involved a 30 s maximal shuttle run with a 30 s recovery period, whereas the HIFT involved multiple functional exercises with a 2:1 work-active recovery ratio. Body composition, VO2max, and muscle performance were measured before and post intervention. As a result, HIIT-R and HIIT-F stimulated similar improvements in VO2max (17.1% ± 5.6% and 12.7% ± 6.7%, respectively, p > 0.05). Only the HIIT-F group revealed significant improvements in muscle performance (sit-ups, 16.5% ± 3.1%, standing broad jump 5.1% ± 2.2%, p < 0.05). Body fat percentage decreased (17.1% ± 7.4% and 12.6% ± 5.1%, respectively, p < 0.05) in both HIIT-R and HIIT-F with no between-group differences. We concluded that HIFT was equally effective in promoting body composition and aerobic fitness compared to HIIT-R. HIFT resulted in improved muscle performance, whereas the HIIT-R protocol demonstrated no gains.
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Evangelista, Alexandre Lopes, Cauê Vazquez La Scala-Teixeira, Leandro Henrique Albuquerque Brandão, Alexandre Fernandes Machado, Danilo Sales Bocalini, Letícia Menezes Santos, and Marzo Edir Da Silva-Grigoletto. "Treinamento intervalado de alta intensidade: uma breve revisão sobre o conceito e diferentes aplicações." Revista Brasileira de Fisiologia do Exerc&iacute cio 20, no. 6 (February 1, 2022): 665–76. http://dx.doi.org/10.33233/rbfex.v20i6.4338.
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Introdução: Devido à sua característica altamente dinâmica e à eficiência do tempo gerado em relação a outros métodos de treinamento, o Treinamento Intervalo de Alta Intensidade (HIIT) tem se tornado uma estratégia utilizada em diferentes contextos. O HIIT é entendido como um método de treinamento que intercala períodos de esforço realizados em alta intensidade com períodos de recuperação ativa (quando uma atividade é realizada em baixa intensidade) ou passiva (quando nenhuma atividade é realizada). Partindo desse conceito que não discrimina tipos de exercícios, diferentes modelos de HIIT podem ser encontrados na literatura, como o HIIT clássico, Sprint Interval Training (SIT), HIIT com peso corporal, Treinamento Funcional de Alta Intensidade (HIFT), Treinamento em Circuito de Alta Intensidade (HICT), e Treinamento Resistido de Alta Intensidade (HIRT), ampliando as possibilidades de aplicação do HIIT para diferentes finalidades e públicos. Objetivo: a) revisitar, através de uma breve atualização, o conceito de HIIT e seus diferentes aspectos; b) apresentar, do ponto de vista científico, diferentes protocolos que podem ser aplicados com base no conceito de HIIT e seus efeitos. Conclusão: Com base no conceito exposto e nas variáveis de controle de intensidade HIIT, esta abordagem pode ser aplicada a diferentes modalidades de treinamento. Além disso, pode ser usado como uma estratégia para fornecer treinamento seguro e eficiente para diferentes populações.
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Vaccari, Filippo, N. Giovanelli, and S. Lazzer. "High-intensity decreasing interval training (HIDIT) increases time above 90% $$\dot{V}$$O2peak." European Journal of Applied Physiology 120, no. 11 (August 11, 2020): 2397–405. http://dx.doi.org/10.1007/s00421-020-04463-w.
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Abstract Purpose Training near $$\dot{V}$$ V ˙ O2max is considered to be the most effective way to enhance $$\dot{V}$$ V ˙ O2max. High-intensity interval training (HIIT) is a well-known time-efficient training method for improving cardiorespiratory and metabolic function and $$\dot{V}$$ V ˙ O2max. While long HIIT bouts allow $$\dot{V}$$ V ˙ O2max to be achieved quickly, short HIIT bouts improve time to exhaustion (Tlim). The aim of this study was to evaluate the time spent above 90% $$\dot{V}$$ V ˙ O2peak (T > 90% $$\dot{V}$$ V ˙ O2peak) during three different HIIT protocols. Methods Twelve cyclists performed three HIIT sessions. Each protocol had the same work and recovery power and ratio of work·recovery−1. The protocols consisted of long-interval HIIT (LIHIIT, 3 min work—2 min recovery), short-interval HIIT (SIHIIT, 30 s work—20 s recovery), and high-intensity decreasing interval training (HIDIT, work from 3 min to 30 s and recovery from 2 min to 20 s). T > 90% $$\dot{V}$$ V ˙ O2peak, Tlim, blood lactate [La], and rate of perceived exertion (RPE) were measured at Tlim. Results T > 90% $$\dot{V}$$ V ˙ O2peak was greater in HIDIT (312 ± 207 s) than in SIHIIT (182 ± 225 s; P = 0.036) or LIHIIT (179 ± 145 s; P = 0.027). Tlim was not significantly different (P > 0.05) between HIDIT (798 ± 185 s), SIHIIT (714 ± 265 s), and LIHIIT (664 ± 282). At Tlim, no differences in [La] and RPE were found between protocols (P > 0.05). Conclusion HIDIT showed the highest T > 90% $$\dot{V}$$ V ˙ O2peak, suggesting that it may be a good strategy to increase time close to $$\dot{V}$$ V ˙ O2peak, despite similar Tlim, [La], and RPE at Tlim.
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Pin-Barre, Caroline, Nicolas Hugues, Annabelle Constans, Eric Berton, Christophe Pellegrino, and Jérôme Laurin. "Effects of Different High-Intensity Interval Training Regimens on Endurance and Neuroplasticity After Cerebral Ischemia." Stroke 52, no. 3 (March 2021): 1109–14. http://dx.doi.org/10.1161/strokeaha.120.031873.
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Background and Purpose: The objective is to compare the effects of high-intensity interval training (HIIT) with long versus short intervals on endurance and motor performance. Their influence on neuroplasticity markers is assessed in the ipsilesional and contralesional cortex and hippocampus since their remodeling could improve functional recovery. Methods: Rats performed work-matched HIIT4 (long intervals: 4 minutes) or HIIT1 (short intervals: 1 minute) on treadmill for 2 weeks following transient middle cerebral artery occlusion. Forelimb grip strength evaluated motor function while incremental exercise tests measured the endurance performance. Key neuroplasticity markers were assessed by Western blot. Results: Both regimens were effective in enhancing both the speed associated with the lactate threshold and maximal speed at D8 and D15. Neuroplasticity markers were upregulated in the contralesional hemisphere after training contrary to the ipsilesional side. Grip strength completely recovered but is faster with HIIT4. Conclusions: HIIT with short and long intervals induced early aerobic fitness and grip strength improvements. Our findings revealed that neuroplasticity markers were upregulated in the contralesional cortex and hippocampus to promote functional recovery.
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Feito, Yuri, Katie Heinrich, Scotty Butcher, and Walker Poston. "High-Intensity Functional Training (HIFT): Definition and Research Implications for Improved Fitness." Sports 6, no. 3 (August 7, 2018): 76. http://dx.doi.org/10.3390/sports6030076.
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High-intensity functional training (HIFT) is an exercise modality that emphasizes functional, multi-joint movements that can be modified to any fitness level and elicit greater muscle recruitment than more traditional exercise. As a relatively new training modality, HIFT is often compared to high-intensity interval training (HIIT), yet the two are distinct. HIIT exercise is characterized by relatively short bursts of repeated vigorous activity, interspersed by periods of rest or low-intensity exercise for recovery, while HIFT utilizes constantly varied functional exercises and various activity durations that may or may not incorporate rest. Over the last decade, studies evaluating the effectiveness of HIIT programs have documented improvements in metabolic and cardiorespiratory adaptations; however, less is known about the effects of HIFT. The purpose of this manuscript is to provide a working definition of HIFT and review the available literature regarding its use to improve metabolic and cardiorespiratory adaptations in strength and conditioning programs among various populations. Additionally, we aim to create a definition that is used in future publications to evaluate more effectively the future impact of this type of training on health and fitness outcomes.
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Hajizadeh Maleki, Behzad, Bakhtyar Tartibian, and Mohammad Chehrazi. "The effects of three different exercise modalities on markers of male reproduction in healthy subjects: a randomized controlled trial." Reproduction 153, no. 2 (February 2017): 157–74. http://dx.doi.org/10.1530/rep-16-0318.
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The aim of this study was to investigate the effects of moderate-intensity continuous training (MICT), high-intensity continuous training (HICT) and high-intensity interval training (HIIT) on markers of male reproduction including seminal markers of oxidative stress and inflammation as well as semen quality and sperm DNA integrity in healthy human subjects. A total of 397 healthy male volunteers were screened and 280 were randomly assigned to one of the MICT (n = 70), HICT (n = 70), HIIT (n = 70) and non-exercise (NON-EX, n = 70) groups. Subjects had inflammatory markers (IL-1β, IL-6, IL-8 and TNF-α), oxidants (ROS, MDA and 8-isoprostane), antioxidants (SOD, catalase and TAC), semen parameters and sperm DNA damage measured at baseline (T1), the end of week 12 (T2), the end of week 24 (T3), and 7 (T4) and 30 days (T5) after training. Chronic MICT, HICT and HIIT attenuated seminal markers of oxidative stress and inflammation with different kinetics for the three types of exercise (P < 0.05), and these changes were correlated with favorable improvements in semen quality parameters and sperm DNA integrity (P < 0.05). MICT was superior to HICT and HIIT in the improvements of markers of male reproductive function (P < 0.05). In conclusion, different exercise modalities favorably affect markers of male reproduction with different kinetics, suggesting intensity-, duration- and type-dependent adaptations to exercise training in healthy human subjects.
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Marterer, Natalie, Verena Menz, and Martin Burtscher. "Effekte eines hochintensiven Intervalltrainings in der Ebene und in ansteigendem Gelände hinsichtlich der physischen Leistungsfähigkeit." Sportverletzung · Sportschaden 32, no. 02 (April 5, 2018): 120–24. http://dx.doi.org/10.1055/a-0575-2965.
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Zusammenfassung Hintergrund Mit Zunahme hochintensiven Intervalltrainings (HIIT) im Breiten- und Leistungssport steigt das Verletzungs- und Überlastungsrisiko. Für die Effektivität eines HIITs in ansteigendem Gelände (bergauf) fehlen wissenschaftliche Evidenz und verlässliche Angaben für Intensität, Dauer und Steigungsgrad. Das Ziel dieser Untersuchung war es, die Belastungsverträglichkeit und Leistungsveränderungen (VO2max und 800 m-Laufzeit in der Ebene und bergauf) durch HIIT in der Ebene und in ansteigendem Gelände zu vergleichen. Probanden und Methoden An der Untersuchung nahmen insgesamt 17 gut trainierte SportstudentInnen (Ø VO2max von 53,7 ml/min/kg) teil, die randomisiert in die Gruppen Ebene (GE; n = 8) und Berg (GB; n = 9) eingeteilt wurden. Die Probanden beider Gruppen absolvierten innerhalb von 4 Wochen 14 HIIT-Einheiten in ansteigendem Gelände (GB) oder in der Ebene (GE). Jede HIIT-Einheit bestand aus 8 × 2 min-Läufen bei 90 – 95 % der maximalen Herzfrequenz (HFmax) bei einer Work/ Rest-Ratio von 1:1. Die Vor- und Nachtests (VT) bestanden aus einer Spirometrie auf dem Laufband und 800 m-Lauftests in der Ebene und in ansteigendem Gelände. Nach der Intervention haben alle ProbandInnen anhand der BORG-Skala das individuelle Belastungsempfinden beurteilt. Ergebnisse In der GE konnten 3 Probanden ihr Training aufgrund von Überlastungssymptomen nicht zu Ende bringen, in der GB 2 Probanden aus zeitlichen Gründen. Bei der Auswertung des Belastungsempfindens war eine Tendenz (p = 0,08; t = – 1,96) erkennbar, dass das Training in der Ebene als anstrengender empfunden wurde. Durch ein vierwöchiges HIIT hat sich die VO2max durchschnittlich um 5,2 % (p = 0,02; t = – 2,76), die 800 m-Zeit in der Ebene um 4,6 % (p = 0,01; t = 3,48) und die 800 m-Zeit in ansteigendem Gelände um 6,3 % (p = 0,02; t = 2,77) signifikant verbessert. Es konnte kein signifikanter Gruppeneffekt festgestellt werden. Diskussion und Schlussfolgerung Diese Untersuchung ist ein weiteres Beispiel dafür, dass sich die sportartspezifische Leistungsfähigkeit gut trainierter Athleten nach einem HIIT signifikant verbessert. Die Verbesserung der Laufleistungen unterscheidet sich nicht zwischen den Trainingsgruppen (Bergauf vs. Ebene). Bedeutsam ist die Beobachtung, dass Bergauf-HIITs tendenziell besser verträglich waren als HIITs in der Ebene.
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Stavrinou, Pinelopi S., Gregory C. Bogdanis, Christoforos D. Giannaki, Gerasimos Terzis, and Marios Hadjicharalambous. "Effects of high-intensity interval training frequency on perceptual responses and future physical activity participation." Applied Physiology, Nutrition, and Metabolism 44, no. 9 (September 2019): 952–57. http://dx.doi.org/10.1139/apnm-2018-0707.
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The effectiveness of high-intensity interval training (HIIT) in inducing positive physiological adaptations is well documented. However, its impact on perceptual responses and on future physical activity (PA) engagement is less evaluated. The present study aimed to examine the effects of HIIT frequency on perceptual responses, health-related quality of life (HRQOL), and its influence in future PA participation. Thirty-five inactive adults were randomly assigned to a control (CON) and to 2 training groups that performed HIIT (10 × 60 s cycling, ∼83% peak power output) for 2 (HIIT-2) or 3 (HIIT-3) times per week for 8 weeks. Following the HIIT intervention, exercise enjoyment, HRQOL, and the intention to implement HIIT in the future were evaluated. Eight weeks after cessation of training, follow-up evaluations of HRQOL and PA were performed. Following the intervention, both training frequencies induced high levels of enjoyment (HIIT-2: 6.0 ± 1.1, HIIT-3: 6.0 ± 1.1, scale 1–7), improved HRQOL (HIIT-2: p = 0.040; HIIT-3: p = 0.024), and reported intention to implement HIIT in the future (HIIT-3: 100%, HIIT-2: 93% of participants). At follow-up, HIIT-3 participants reported higher completion of HIIT compared with HIIT-2 and CON (p < 0.05). Both training groups sustained improved HRQOL and increased vigorous and total PA (p < 0.05). This study showed that performing HIIT either 2 or 3 times per week is an enjoyable exercise modality that promotes a sustainable increase in habitual PA levels and improves HRQOL. Moreover, the higher training frequency resulted in greater HIIT completion in the 8-week period following the cessation of training.
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Buckley, Stephanie, Kelly Knapp, Amy Lackie, Colin Lewry, Karla Horvey, Chad Benko, Jason Trinh, and Scotty Butcher. "Multimodal high-intensity interval training increases muscle function and metabolic performance in females." Applied Physiology, Nutrition, and Metabolism 40, no. 11 (November 2015): 1157–62. http://dx.doi.org/10.1139/apnm-2015-0238.
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High-intensity interval training (HIIT) is a time-efficient method of improving aerobic and anaerobic power and capacity. In most individuals, however, HIIT using modalities such as cycling, running, and rowing does not typically result in increased muscle strength, power, or endurance. The purpose of this study is to compare the physiological outcomes of traditional HIIT using rowing (Row-HIIT) with a novel multimodal HIIT (MM-HIIT) circuit incorporating multiple modalities, including strength exercises, within an interval. Twenty-eight recreationally active women (age 24.7 ± 5.4 years) completed 6 weeks of either Row-HIIT or MM-HIIT and were tested on multiple fitness parameters. MM-HIIT and Row-HIIT resulted in similar improvements (p < 0.05 for post hoc pre- vs. post-training increases for each group) in maximal aerobic power (7% vs. 5%), anaerobic threshold (13% vs. 12%), respiratory compensation threshold (7% vs. 5%), anaerobic power (15% vs. 12%), and anaerobic capacity (18% vs. 14%). The MM-HIIT group had significant (p < 0.01 for all) increases in squat (39%), press (27%), and deadlift (18%) strength, broad jump distance (6%), and squat endurance (280%), whereas the Row-HIIT group had no increase in any muscle performance variable (p values 0.33–0.90). Post-training, 1-repetition maximum (1RM) squat (64.2 ± 13.6 vs. 45.8 ± 16.2 kg, p = 0.02), 1RM press (33.2 ± 3.8 vs. 26.0 ± 9.6 kg, p = 0.01), and squat endurance (23.9 ± 12.3 vs. 10.2 ± 5.6 reps, p < 0.01) were greater in the MM-HIIT group than in the Row-HIIT group. MM-HIIT resulted in similar aerobic and anaerobic adaptations but greater muscle performance increases than Row-HIIT in recreationally active women.
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Youssef, Layale, Jordan Granet, Vincent Marcangeli, Maude Dulac, Guy Hajj-Boutros, Olivier Reynaud, Fanny Buckinx, et al. "Clinical and Biological Adaptations in Obese Older Adults Following 12-Weeks of High-Intensity Interval Training or Moderate-Intensity Continuous Training." Healthcare 10, no. 7 (July 20, 2022): 1346. http://dx.doi.org/10.3390/healthcare10071346.
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Sarcopenia and obesity are considered a double health burden. Therefore, the implementation of effective strategies is needed to improve the quality of life of older obese individuals. The aim of this study was to compare the impact of high-intensity interval training (HIIT) and moderate-intensity continuous training (MICT) on functional capacities, muscle function, body composition and blood biomarkers in obese older adults. Adipose tissue gene expression and markers of muscle mitochondrial content and quality control involved in exercise adaptations were also investigated. Sixty-eight participants performed either HIIT (n = 34) on an elliptical trainer or MICT (n = 34) on a treadmill, three times per week for 12 weeks. HIIT produced significantly higher benefits on some physical parameters (six-minute walking test (HIIT: +12.4% vs. MICT: +5.2%); step test (HIIT: +17.02% vs. MICT: +5.9%); ten-repetition chair test (HIIT: −17.04% vs. MICT: −4.7%)). Although both HIIT and MICT led to an improvement in lower limb power (HIIT: +25.2% vs. MICT: +20.4%), only MICT led to higher improvement in lower limb muscle strength (HIIT: +4.3% vs. MICT: +23.2%). HIIT was more beneficial for increasing total lean body mass (HIIT: +1.58% vs. MICT: −0.81%), while MICT was more effective for decreasing relative gynoid fat mass (HIIT: −1.09% vs. MICT: −4.20%). Regarding adipose tissue gene expression, a significant change was observed for cell death-inducing DFFA (DNA fragmentation factor-alpha)-like effector A (CIDEA) in the HIIT group (A.U; HIIT at T0: 32.10 ± 39.37 vs. HIIT at T12: 48.2 ± 59.2). Mitochondrial transcription factor A (TFAM) content, a marker of mitochondrial biogenesis, increased significantly following HIIT (+36.2%) and MICT (+57.2%). A significant increase was observed in the HIIT group for Translocase of Outer Membrane 20 (TOM20; +54.1%; marker of mitochondrial content), Mitofusin-2 (MFN2; +71.6%; marker of mitochondrial fusion) and Parkin RBR E3 Ubiquitin Protein Ligase (PARKIN; +42.3%; marker of mitophagy). Overall, our results indicate that even though MICT (walking on treadmill) and HIIT (on an elliptical) are effective intervention strategies in obese older adults, HIIT appears to have slightly more beneficial effects. More specifically, HIIT led to higher improvements than MICT on functional capacities, lean mass and skeletal muscle markers of mitochondrial content, fusion, and mitophagy. Thus, MICT but also HIIT (time-efficient training) could be recommended as exercise modalities for obese older adults to maintain or improve mobility, health and quality of life.
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Stavrinou, Pinelopi, Gregory Bogdanis, Christoforos Giannaki, Gerasimos Terzis, and Marios Hadjicharalambous. "High-intensity Interval Training Frequency: Cardiometabolic Effects and Quality of Life." International Journal of Sports Medicine 39, no. 03 (February 2018): 210–17. http://dx.doi.org/10.1055/s-0043-125074.
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AbstractThe effects of high intensity interval training (HIIT) frequency on cardiometabolic health and quality of life were examined in 35 healthy inactive adults (age: 31.7±2.6 yrs, VO2peak: 32.7±7.4 ml·kg−1 ·min−1). Participants were randomly assigned to a control (CON) and two training groups, which performed 10×60-s cycling at ~83% of peak power, two (HIIT-2) or three times per week (HIIT-3) for eight weeks. Compared with CON, both training regimes resulted in similar improvements in VO2peak (HIIT-2: 10.8%, p=0.048, HIIT-3: 13.6%, p=0.017), waist circumference (HIIT-2: -1.4 cm, p=0.048, HIIT-3: -2.4 cm, p=0.028), thigh cross-sectional area (HIIT-2: 11.4 cm2, p=0.001, HIIT-3: 9.3 cm2, p=0.001) and the physical health component of quality of life (HIIT-2: 8.4, p=0.001, HIIT-3: 12.2, p=0.001). However, HIIT-3 conferred additional health-related benefits by reducing total body and trunk fat percentage (p<0.05, compared with CON), total cholesterol and low-density lipoprotein-cholesterol (p<0.02, compared with CON) and by improving the mental component of quality of life (p=0.045, compared with CON). In conclusion, performing HIIT only twice per week is effective in promoting cardiometabolic health-related adaptations and quality of life in inactive adults. However, higher HIIT frequency is required for an effect on fat deposits, cholesterol and mental component of well-being.
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Faelli, Emanuela, Marco Panascì, Vittoria Ferrando, Roberto Codella, Ambra Bisio, and Piero Ruggeri. "High-Intensity Interval Training for Rowing: Acute Responses in National-Level Adolescent Males." International Journal of Environmental Research and Public Health 19, no. 13 (July 2, 2022): 8132. http://dx.doi.org/10.3390/ijerph19138132.
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Background: This study investigated the acute effects of two high-intensity interval training (HIIT) programs on physiological responses and internal workload. Methods: Ten national-level adolescent male rowers (age: 15.7 ± 0.2 years; maximal oxygen uptake (VO2max): 60.11 ± 1.91 mL∙kg−1∙min−1) performed two HIIT testing sessions: short (S-HIIT) and long (L-HIIT). In S-HIIT, the rowers performed 25 reps of 30 s at 100% power at VO2max (Pmax) interspersed with 30 s at P@20% Pmax; whereas in L-HIIT, the rowers executed 4 × 4 min at P@90% Pmax interspersed with 3 min of active recovery (P@30% Pmax). Results: The acute physiological responses and internal workload were evaluated. The significance level was set at p < 0.05. Oxygen uptake (VO2) (p < 0.05), time spent per session at ~90% VO2max (p < 0.01), total VO2 consumed (p < 0.01), total distance (p < 0.001), the rating of perceived exertion, blood lactate concentration and heart rate (always p < 0.0001) were significantly higher in L-HIIT than in S-HIIT. However, peak power output was significantly lower in L-HIIT compared to S-HIIT (p < 0.0001). Conclusion: In adolescent rowers, both HIIT tests stimulated aerobic and anaerobic systems. The L-HIIT test was associated with acute cardiorespiratory and metabolic responses, as well as higher perceptions of effort than the S-HIIT test. In adolescent rowers, HIIT emerges as an asset and could be introduced into a traditional in-season, moderate-intensity and endurance-based rowing program once a week.
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Reljic, Dejan, Nilas Zieseniss, Hans J. Herrmann, Markus F. Neurath, and Yurdagül Zopf. "Protein Supplementation Does Not Maximize Adaptations to Low-Volume High-Intensity Interval Training in Sedentary, Healthy Adults: A Placebo-Controlled Double-Blind Randomized Study." Nutrients 14, no. 19 (September 20, 2022): 3883. http://dx.doi.org/10.3390/nu14193883.
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There is ample evidence that specific nutritional strategies can enhance adaptions to resistance and endurance training. However, it is still unclear whether post-session protein supplementation may increase the effects of low-volume high-intensity interval training (LOW-HIIT). We examined the impact of LOW-HIIT combined with protein vs. placebo supplementation on cardiometabolic health indices in sedentary healthy individuals. Forty-seven participants (31.1 ± 8.0 yrs) performed cycle ergometer LOW-HIIT (5–10x1 min at 80–95% maximum heart rate) for eight weeks and randomly received double-blinded 40 g of whey protein (PRO-HIIT, N = 24) or an isocaloric placebo (maltodextrin, PLA-HIIT, N = 23) after each session. The maximum oxygen uptake (VO2max, primary outcome) and several secondary cardiometabolic outcomes were determined pre-/post-intervention. VO2max increased in PRO-HIIT (+2.8 mL/kg/min, p = 0.003) and PLA-HIIT (+3.5 mL/kg/min, p < 0.001). Systolic and diastolic blood pressure decreased in PRO-HIIT (−7/3 mmHg, p < 0.05) and PLA-HIIT (−8/5 mmHg, p < 0.001). Gamma glutamyl transferase (−2 U/L, p = 0.003) decreased in PRO-HIIT and alanine aminotransferase (−3 U/L, p = 0.014) in PLA-HIIT. There were no significant between-group differences in any of the outcome changes. In conclusion, LOW-HIIT improved VO2max and other cardiometabolic markers irrespective of the supplementation condition. Post-session protein supplementation does not seem to provide any additional benefit to LOW-HIIT in improving cardiometabolic health in sedentary healthy individuals.
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Evangelista, Alexandre Lopes, Mario Luis Biffi Pozzi, Leticia Menezes Santos, Bruna Massaroto Barros, Cleison Rodrigues de Souza, Victor Machado Reis, and Danilo Sales Bocalini. "ENERGY EXPENDITURE IN HIIT WHOLE BODY ASSOCIATED WITH ELECTROMYOSTIMULATION." Revista Brasileira de Medicina do Esporte 27, no. 6 (December 2021): 568–72. http://dx.doi.org/10.1590/1517-8692202127062021_0003.
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ABSTRACT Introduction: The use of whole body electromyostimulation (WB-EMS) has been shown to be an efficient method for inducing significant improvements in muscle strength and performance outcomes. Hypothetically, WB-EMS had been considered an enhancer of energy expenditure in the session, but this remains unclear. Objective: In view of the lack of information, this study aims to evaluate the energy expenditure of WB-EMS associated with whole body High-Intensity Interval Training (HIIT). Methods: Fourteen male participants were submitted into two randomized exercise sessions: HIIT (whole body weight exercises without WB-EMS) and HIIT+WB-EMS (whole body weight exercises associated with WB-EMS). For both exercise conditions, the subjects performed whole body HIIT according to the following protocol: 3 minutes of warm-up followed by 4 exercises (30 seconds of stimulus) organized in 2 blocks, with 3 sets in each exercise, a rest period of 15 seconds between sets, and 180 seconds between blocks. The following exercises were performed: jumping jacks, squat and thrusts, burpees, and spider plank. Results: Significant differences were found in the absolute VO2 (HIIT:2.18±0.34, HIIT+WB-EMS:2.32±0.36 L.min−1) and relative VO2 (HIIT:26.30±3.77, HIIT+WB-EMS:28.02± 3.74 ml.kg.min−1), MET (HIIT:7.51±1.07, HIIT+WB-EMS:8.00±1.07), lactate concentration (HIIT:11.59±2.16, HIIT+WB-EMS: 12.64±1.99 mmol.L−1) and total energy expenditure (HIIT: 249.6± 45.04 Kcal, HIIT+ WB-EMS: 268.9±40.67 Kcal; 7.46 ± 5.31%). Conclusion: Our data indicate that the use of WB-EMS associated with HIIT generated a slightly higher metabolic demand than that of the control. However, the absolute differences do not allow us to indicate the superiority of WB-EMS, and future trials should be designed to determine the long-term effects.
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Ballesta-García, Ismael, Ignacio Martínez-González-Moro, Jacobo Á. Rubio-Arias, and María Carrasco-Poyatos. "High-Intensity Interval Circuit Training Versus Moderate-Intensity Continuous Training on Functional Ability and Body Mass Index in Middle-Aged and Older Women: A Randomized Controlled Trial." International Journal of Environmental Research and Public Health 16, no. 21 (October 30, 2019): 4205. http://dx.doi.org/10.3390/ijerph16214205.
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The literature suggests that high-intensity interval training (HIIT) is more effective than moderate-intensity continuous training (MICT) to improve functional ability. However, there is no evidence on including HIIT in a circuit programme (HIICT). Our objective was to determine what type of training (HIICT or MICT) induces greater adaptations in the functional ability and body mass index of middle-aged and older women. The study used a quasi-experimental randomized controlled trial with 54 participants (age = 67.8 ± 6.2 years). Participants were randomly allocated to HIICT (n = 18), MICT (n = 18) or a non-exercise control group (CG; n = 18). The participants in the HIICT or MICT groups trained twice a week (1 h/session) for 18 weeks. Forty-one subjects were analysed (HIICT; n = 17, MICT; n = 12, CG; n = 12). Five subjects presented adverse events during the study. Strength, gait, cardiorespiratory fitness, balance and body mass index were measured. A significant training x group interaction was found in the arm curl test, where HIICT was statistically better than MICT and CG. Likewise, HIICT was statistically better than the CG in the BMI interaction. In lower limb strength, gait/dynamic balance and cardiorespiratory fitness, both HIICT and MICT were statistically better than the CG. In conclusion, HIICT generated better adaptations in upper limb strength than MICT. Likewise, HIICT generated better adaptations in body mass index than CG. Finally, both HIICT and MICT had a similar influence on strength, cardiorespiratory fitness and gait/dynamic balance.
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Ahmadabadi, Fereshteh, Marziyeh Saghebjoo, Chun-Jung Huang, Iman Saffari, and Mahmoud Zardast. "The effects of high-intensity interval training and saffron aqueous extract supplementation on alterations of body weight and apoptotic indices in skeletal muscle of 4T1 breast cancer-bearing mice with cachexia." Applied Physiology, Nutrition, and Metabolism 45, no. 5 (May 2020): 555–63. http://dx.doi.org/10.1139/apnm-2019-0352.
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Exercise training and antioxidant supplementation may improve unintentional weight loss and programmed cell death associated with cancer cachexia. The aim of this study was to examine the alterations of body weight and apoptotic indices in skeletal muscle of 4T1 breast cancer-bearing mice with cachexia following 4 weeks of high-intensity interval training (HIIT) and saffron aqueous extract (SAE) supplementation. Female BALB/c mice following induction of breast cancer were divided into (i) controls, (ii) HIIT, (iii) SAE, (iv) HIIT+SAE, and (v) sham groups. Mice were euthanized and gastrocnemius muscle was collected after intervention. The control group elicited a significant weight reduction during third and fourth weeks of tumor injection, while other treatments such as HIIT and SAE, but not HIIT+SAE, showed that they counteracted this adverse event. Furthermore, HIIT and SAE treatments (not HIIT+SAE) demonstrated reduced caspase-3 and Bax levels compared with the control group. The level of Bcl-2 was elevated following both HIIT and SAE treatments compared with the control group. Finally, the ratio of Bcl-2 to Bax was significantly higher in both HIIT and SAE groups, but was lower in HIIT+SAE group compared with sham group. It is likely that either HIIT or SAE intervention alone (not HIIT+SAE) represents a readily applicable approach in the regulation of muscle wasting and apoptosis in cancer cachexia. Novelty HIIT is associated with a reduced risk of cancer-related muscle wasting. SAE enhances the improvement of muscle loss and apoptotic indices. Combination of HIIT and SAE does not improve cancer-related loss of muscle mass and mediate apoptotic activation.
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Du, Litao, Xianliang Zhang, Ke Chen, Xiaoyu Ren, Si Chen, and Qiang He. "Effect of High-Intensity Interval Training on Physical Health in Coronary Artery Disease Patients: A Meta-Analysis of Randomized Controlled Trials." Journal of Cardiovascular Development and Disease 8, no. 11 (November 18, 2021): 158. http://dx.doi.org/10.3390/jcdd8110158.
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The effects of exercise-based cardiac rehabilitation (CR) on physical health in coronary artery disease (CAD) patients has long been established, while the optimal exercise mode remains to be determined. This meta-analysis compared the efficacy of high-intensity interval training (HIIT) versus moderate-intensity continuous training (MICT) in CAD patients. Databases were searched up to December 2020. Twenty-five studies with 1272 participants were analyzed. The results showed that both HIIT and MICT induced significant VO2peak improvement with a 4.52 mL/kg/min (p < 0.01) and 2.36 mL/kg/min (p < 0.01), respectively. Additionally, a larger improvement of VO2peak (1.92 mL/kg/min, p < 0.01) was observed in HIIT over MICT. HIIT with medium and long intervals, higher work/rest ratio induced larger VO2peak improvement than the compared subgroup. Interestingly, non-isocaloric exercise protocols induced larger VO2peak improvement compared with isocaloric protocols. In addition, both HIIT and MICT significantly increased anaerobic threshold and peak power with HIIT superior to MICT. No significant different changes were observed in blood pressure after HIIT or MICT intervention, however when HIIT was compared with MICT, MICT seems superior to HIIT in reducing systolic blood pressure (−3.61 mmHg, p < 0.01) and diastolic blood pressure (−2.37 mmHg, p < 0.01). Although, HIIT and MICT induced significant improvement of most other parameters, like HRrest, HRpeak, left ventricular ejection fraction (LVEF), quality of life (QoL), no significant differences were noted between groups. This meta-analysis suggested that HIIT is superior to MICT in increasing VO2peak, anaerobic threshold, peak power in CAD patients. Additionally, the efficacy of HIIT over MICT in improving VO2peaks was influenced by HIIT intervals, work/rest ratio and total caloric consumption. Both HIIT and MICT did not significantly influence resting BP, however, MICT seemed to be more effective in reducing BP than HIIT. HIIT and MICT equally significantly influenced HRrest, HRpeak, HRR1min, OUES, LVEF%, QoL.
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Fleming, Abby R., Nic Martinez, Larry H. Collins, Candi D. Ashley, Maureen Chiodini, Brian J. Waddell, and Marcus W. Kilpatrick. "Psychological Responses to High-Intensity Interval Training: A Comparison of Graded Walking and Ungraded Running at Equivalent Metabolic Loads." Journal of Sport and Exercise Psychology 42, no. 1 (February 1, 2020): 70–81. http://dx.doi.org/10.1123/jsep.2019-0200.
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High-intensity interval training (HIIT) is highly beneficial for health and fitness and is well tolerated. Treadmill-based HIIT normally includes running interspersed with walking. The purpose of this study was to compare ungraded running and graded walking HIIT on perceived exertion, affective valence, and enjoyment. Thirty-four active, healthy adults completed maximal testing and two 20-min HIIT trials alternating between 85% of VO2peak and a comfortable walking speed. Affective valence, enjoyment, and perceived exertion, both overall (ratings of perceived exertion [RPE]-O) and legs only (RPE-L), were measured. RPE-O and affective valence were similar between HIIT trials (p > .05), RPE-L was higher for walk HIIT (p < .05), and enjoyment was higher for run HIIT (p < .05). Findings indicate that both walk and run HIIT produce exertion, affective, and enjoyment responses that are positive and possibly supportive of exercise behavior. Walk HIIT may be desirable for individuals who are unable or do not want to run.
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García-Suárez, Patricia Concepción, Ermilo Canton-Martínez, Iván Rentería, Barbara Moura Antunes, Juan Pablo Machado-Parra, Jorge Alberto Aburto-Corona, Luis Mario Gómez-Miranda, and Alberto Jiménez-Maldonado. "Remote, Whole-Body Interval Training Improves Muscular Endurance and Cardiac Autonomic Control in Young Adults." International Journal of Environmental Research and Public Health 19, no. 21 (October 26, 2022): 13897. http://dx.doi.org/10.3390/ijerph192113897.
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High-intensity interval training (HIIT) is an exercise modality acknowledged to maintain physical fitness with more engagement in an active lifestyle compared with other traditional exercise models. Nevertheless, its effects on cardiac control and physical performance in an online-guided setting are not yet clarified. The present work assessed physical fitness and heart rate variability (HRV) before and after an online, home-based HIIT program in college-age students while pandemic lockdowns were in effect. Twenty university students (age: 21.9 ± 2.4 years.) that were solely enrolled in online classes were distributed into three groups: control—CON-(n = 6), 14 min of HIIT—HIIT-14-(n = 8), and 21 min of HIIT—HIIT-21-(n = 6). A maximal push-up test was employed to assess muscular endurance and performance, and resting HRV signals were collected with wireless heart rate monitors and were processed in Kubios HRV Std. (Kubios Oy, Finland). There was an increase in total push-up capacity compared to CON (p < 0.05 HIIT-21 vs. CON; p < 0.001 HIIT-14 vs. CON) after 8 weeks. A significant interaction was observed in high-frequency and low-frequency spectra ratios after the HIIT-21 intervention (p < 0.05). The current work demonstrated that either short- or mid-volume online, whole-body HIIT improves muscle strength, whereas mid-volume HIIT (HIIT-21) was the only intervention that developed a sympathovagal adaptation. This study showed promising results on muscular endurance and cardiac autonomic modulation through whole-body HIIT practice at home.
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Ballesta-García, Ismael, Ignacio Martínez-González-Moro, Domingo J. Ramos-Campo, and María Carrasco-Poyatos. "High-Intensity Interval Circuit Training Versus Moderate-Intensity Continuous Training on Cardiorespiratory Fitness in Middle-Aged and Older Women: A Randomized Controlled Trial." International Journal of Environmental Research and Public Health 17, no. 5 (March 10, 2020): 1805. http://dx.doi.org/10.3390/ijerph17051805.
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High-intensity interval training (HIIT) has similar or better effects than moderate-intensity continuous training (MICT) in increasing peak oxygen consumption (VO2max), however, it has not been studied when HIIT is applied in a circuit (HIICT). The aim of this study was to compare the effects of a HIICT versus MICT on VO2max estimated (VO2max-ES), heart rate (HR) and blood pressure (BP) of middle-aged and older women. A quasi-experimental randomized controlled trial was used. Fifty-four women (67.8 ± 6.2 years) were randomized to either HIICT (n = 18), MICT (n = 18) or non-exercise control group (CG; n = 18) for 18 weeks. Participants in HIICT and MICT trained two days/week (one hour/session). Forty-one participants were assessed (HIICT; n = 17, MICT; n = 12, CG; n = 12). Five adverse events were reported. Cardiorespiratory fitness, HR and BP were measured. The tests were performed before and after the exercise intervention programs. VO2max-ES showed significant training x group interaction, in which HIICT and MICT were statistically superior to CG. Moreover, HIICT and MICT were statistically better than CG in the diastolic blood pressure after exercise (DBPex) interaction. For the systolic blood pressure after exercise (SBPex), HIICT was statistically better than CG. In conclusion, both HIICT and MICT generated adaptations in VO2max-ES and DBPex. Furthermore, only HIICT generated positive effects on the SBPex. Therefore, both training methods can be considered for use in exercise programs involving middle-aged and older women.
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Hooshmand Moghadam, Babak, Fateme Golestani, Reza Bagheri, Neda Cheraghloo, Mozhgan Eskandari, Alexei Wong, Michael Nordvall, Katsuhiko Suzuki, and Parisa Pournemati. "The Effects of High-Intensity Interval Training vs. Moderate-Intensity Continuous Training on Inflammatory Markers, Body Composition, and Physical Fitness in Overweight/Obese Survivors of Breast Cancer: A Randomized Controlled Clinical Trial." Cancers 13, no. 17 (August 30, 2021): 4386. http://dx.doi.org/10.3390/cancers13174386.
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Background: Chronic inflammation associated with breast cancer (BC) poses a major challenge in care management and may be ameliorated by physical activity. This randomized controlled trial assessed the effects of a 12-week high-intensity interval training (HIIT) and moderate-intensity continuous training (MICT) on inflammatory markers, body composition, and physical fitness in BC survivors (BCS). Methods: Forty BCS (age = 57 ± 1 years; body mass [BM] = 74.8 ± 1.5 kg; VO2peak = 20.8 ± 2.1 mL·kg−1·min−1) were randomly assigned to three groups: HIIT (n = 15), MICT (n = 15), or control (CON; n = 15). The intervention groups (HIIT and MICT) performed their respective exercise protocols on a cycle ergometer 3 days/week for 12 weeks while the CON group maintained their current lifestyle. Baseline and post-intervention assessments included body composition (BM, fat mass (FM), lean mass (LM)), physical fitness (VO2peak, lower body strength (LBS), upper body strength (UBS)), and serum concentrations of tumor necrosis factor-alpha (TNF-α), interleukin-6 (IL-6), interleukin-8 (IL-8), interleukin-10 (IL-10), leptin, and adiponectin. Results: Both intervention groups significantly (p < 0.05) decreased BM (HIIT = −1.8 kg, MICT = −0.91 kg), FM (HIIT = −0.81 kg, MICT = −0.18 kg), TNF-α (HIIT = −1.84 pg/mL, MICT = −0.99 pg/mL), IL-6 (HIIT = −0.71 pg/mL, MICT = −0.36 pg/mL), leptin (HIIT = −0.35 pg/mL, MICT = −0.16 pg/mL) and increased VO2peak (HIIT = 0.95 mL·kg−1·min−1, MICT = 0.67 mL·kg−1·min−1), LBS (HIIT = 2.84 kg, MICT = 1.53 kg), UBS (HIIT = 0.53 kg, MICT = 0.53 kg), IL-10 (HIIT = 0.63 pg/mL, MICT = 0.38 pg/mL), and adiponectin (HIIT = 0.23 ng/mL, MICT = 0.1 ng/mL) compared to baseline. The changes in BM, FM, TNF-α, leptin, and LBS were significantly greater in HIIT compared to all other groups. Conclusions: Our findings indicate that compared to the often-recommended MICT, HIIT may be a more beneficial exercise therapy for the improvement of inflammation, body composition and LBS in BCS; and consequently, merits long-term study
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Rengers, Timothy A., Samantha C. Orr, Charles R. C. Marks, Tamara Hew-Butler, Myung D. Choi, Scotty J. Butcher, Dorin Drignei, and Elise C. Brown. "Effects of High-Intensity Interval Training Protocols on Liver Enzymes and Wellness in Women." Journal of Sports Medicine 2021 (April 30, 2021): 1–10. http://dx.doi.org/10.1155/2021/5554597.
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Background. Single-modality, high-intensity interval training (HIIT) using traditional cardiorespiratory exercise selection has been found to provide similar and sometimes superior cardiometabolic effects compared with moderate-intensity continuous training. However, little is known regarding the cardiometabolic and psychosocial effects of HIIT using resistance training modalities. Therefore, this study aims to compare the effects of HIIT using rowing (R-HIIT) and multimodal HIIT (MM-HIIT) using resistance training on liver enzymes, cardiometabolic risk factors, and psychosocial outcomes. Method. Recreationally active females with a body mass index <30 kg/m2 (N = 16, 23.0 ± 5.9 years) were randomized into a MM-HIIT or R-HIIT group and completed a 12-week HIIT intervention (ClinicalTrials.gov registration number: https://clinicaltrials.gov/ct2/show/NCT03093441) using principles of social cognitive theory (SCT). Participants completed pre- and postintervention measurements on anthropometrics, resting heart rate, blood pressure, blood measures (lipids, liver enzymes, and glucose), exercise self-efficacy, and perceived wellness. Analysis of covariance was used to examine differences in postintervention measures between groups after controlling for baseline values, waist circumference, and waist-to-height ratio. Results. R-HIIT group had significantly decreased alanine aminotransferase (mean difference = 13.16, P = 0.013 , effect size (ES) = 0.44, confidence interval (CI) = 3.40 to 22.92) and aspartate aminotransferase (mean difference = 10.79, P = 0.024 , ES = 0.38, CI = 1.67 to 19.90) levels compared with the M-HIIT group, and the whole group had improved wellness scores (14.72 ± 2.6 to 16.89 ± 2.76, P = 0.002 ). Conclusion. R-HIIT may be an effective preventative method for improving liver health in females without obesity. When using principles of SCT, HIIT may enhance overall well-being.
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Zeng, Zhen, Patrick Jendricke, Christoph Centner, Helen Storck, Albert Gollhofer, and Daniel König. "Acute Effects of Oatmeal on Exercise-Induced Reactive Oxygen Species Production Following High-Intensity Interval Training in Women: A Randomized Controlled Trial." Antioxidants 10, no. 1 (December 22, 2020): 3. http://dx.doi.org/10.3390/antiox10010003.
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High-intensity interval training (HIIT) has been demonstrated to increase the generation of reactive oxygen species (ROS). Therefore, strategies to mitigate excessive ROS productions could be useful to reduce the negative consequences of oxidative damage for health, as well as for physical, performances. The aim of this study was to investigate the acute effects of pre-exercise oatmeal consumption on exercise-induced ROS generation in young, healthy women. Thirty-four participants were randomly allocated in one of two groups: oatmeal prior to HIIT (oatmeal; n = 17) or HIIT alone (control; n = 17). Blood samples were obtained at pre-meal, pre-HIIT, immediately post-HIIT, and 15 min after HIIT. Electron paramagnetic resonance (EPR) spectroscopy was used to analyze the concentrations of ROS in the capillary blood. In addition, the blood glucose and blood lactate levels were measured. Immediately post-HIIT, the ROS generation in the oatmeal group was significantly lower in contrast to the control group (p < 0.05). A significant interaction effect of time × meal (p < 0.05; η2 = 0.234) was detected from the pre-meal to 15 post-HIIT for ROS production. Moreover, significant differences in the blood glucose levels were observed between the groups at pre-HIIT and immediately post-HIIT (p < 0.05). In conclusion, the consumption of oatmeal before HIIT may mitigate exercise-induced ROS production.
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Martin-Smith, Rhona, Ashley Cox, Duncan S. Buchan, Julien S. Baker, Fergal Grace, and Nicholas Sculthorpe. "High Intensity Interval Training (HIIT) Improves Cardiorespiratory Fitness (CRF) in Healthy, Overweight and Obese Adolescents: A Systematic Review and Meta-Analysis of Controlled Studies." International Journal of Environmental Research and Public Health 17, no. 8 (April 24, 2020): 2955. http://dx.doi.org/10.3390/ijerph17082955.
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Background: High Intensity Interval Training (HIIT) is a sustainable and effective method for improving Cardiorespiratory Fitness (CRF) in adolescents. HIIT is proven to produce equal or greater improvements in CRF when compared to moderate intensity continuous exercise (MICE) in adolescents. Methods: The studies included were considered eligible if: (1) Participants were adolescents (11–18 years old); (2) Examined changes in CRF measured either directly or indirectly; (3) Included a non-exercising control group or MICE comparison group; (4) Participants were matched at enrolment; (5) Reported HIIT protocol information; (6) Provided HIIT intensity. A meta-analysis was conducted to determine the effect of HIIT on CRF. Meta-regression and moderator analyses were performed out to quantitatively examine moderators of protocol design on CRF improvements. Results: HIIT displays a moderate effect to improve CRF (g = 0.86, 95% CI 0.518–1.106, p < 0.001). Neither study duration (weeks), nor total or weekly accumulated HIIT volume (min) displayed any significant moderation effect on pooled improvement on CRF (p > 0.05). Conclusions: HIIT is an effective method to improve CRF in adolescents, irrespective of body composition. Notably, meta regression analysis identified that prolonged high volume HIIT programs are similarly effective to short term low volume HIIT programs. This becomes of particular interest for those involved in school curricula, where short HIIT exercise may provide a pragmatic adjunct to the health benefits of Physical Education (PE) lessons.
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Silva, Lucas Raphael Bento, Paulo Roberto Viana Gentil, Thomas Beltrame, Marco Antônio Basso Filho, Fagner Medeiros Alves, Maria Sebastiana Silva, Gustavo Rodrigues Pedrino, Rodrigo Ramirez-Campillo, Victor Coswig, and Ana Cristina Silva Rebelo. "Exponential model for analysis of heart rate responses and autonomic cardiac modulation during different intensities of physical exercise." Royal Society Open Science 6, no. 10 (October 2019): 190639. http://dx.doi.org/10.1098/rsos.190639.
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The aim of this study was to compare the heart rate (HR) dynamics and variability before and after high-intensity interval training (HIIT) and moderate-intensity continuous training (MICT) protocols with workloads based on treadmill workload at which maximal oxygen uptake was achieved ( WL V ˙ O 2 max ) . Ten participants performed cardiopulmonary exercise testing (CPET) to obtain oxygen uptake ( WL V ˙ O 2 max ) . All training protocols were performed on a treadmill, with 0% grade, and had similar total distance. The MICT was composed by 21 min at 70% of WL V ˙ O 2 max . The first HIIT protocol (HIIT-30 : 30) was composed by 29 repetitions of 30 s at 100% of s V ˙ O 2 max and the second HIIT protocol (HIIT-4 : 3) was composed by three repetitions of 4 min at 90% of WL V ˙ O 2 max . Before, during and after each training protocol, HR dynamics and variability (HRV) were analysed by standard kinetics and linear (time and frequency domains). The repeated measures analysis of variance indicated that the HR dynamics, which characterizes the speed of HR during the rest to exercise transition, was statistically ( p < 0.05) slower during MICT in comparison to both HIIT protocols. The HRV analysis, which characterizes the cardiac autonomic modulation during the exercise recovery, was statistically higher in HIIT-4 : 3 in comparison to MICT and HIIT-30 : 30 protocols ( p < 0.005 and p = 0.012, respectively), suggesting that the HIIT-4 : 3 induced higher sympathetic and lower parasympathetic modulation during exercise in comparison to the other training protocols. In conclusion, HIIT-4 : 3 demonstrated post-exercise sympathetic hyperactivity and a higher HRpeak, while the HIIT-30 : 30 and MICT resulted in better HRV and HR in the exercise-recovery transition. The cardiac autonomic balance increased in HIIT-30 : 30 while HIIT-4 : 3 induced sympathetic hyperactivity and cardiac overload.
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Westmacott, Ailsa, Nilihan E. M. Sanal-Hayes, Marie McLaughlin, Jacqueline L. Mair, and Lawrence D. Hayes. "High-Intensity Interval Training (HIIT) in Hypoxia Improves Maximal Aerobic Capacity More Than HIIT in Normoxia: A Systematic Review, Meta-Analysis, and Meta-Regression." International Journal of Environmental Research and Public Health 19, no. 21 (November 1, 2022): 14261. http://dx.doi.org/10.3390/ijerph192114261.
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The present study aimed to determine the effect of high intensity interval training (HIIT) in hypoxia on maximal oxygen uptake (VO2max) compared with HIIT in normoxia with a Preferred Reporting Items for Systematic Reviews and Meta-Analysis (PRISMA)-accordant meta-analysis and meta-regression. Studies which measured VO2max following a minimum of 2 weeks intervention featuring HIIT in hypoxia versus HIIT in normoxia were included. From 119 originally identified titles, nine studies were included (n = 194 participants). Meta-analysis was conducted on change in (∆) VO2max using standardised mean difference (SMD) and a random effects model. Meta-regression examined the relationship between the extent of environmental hypoxia (fractional inspired oxygen [FiO2]) and ∆VO2max and intervention duration and ∆VO2max. The overall SMD for ∆VO2max following HIIT in hypoxia was 1.14 (95% CI = 0.56–1.72; p < 0.001). Meta-regressions identified no significant relationship between FiO2 (coefficient estimate = 0.074, p = 0.852) or intervention duration (coefficient estimate = 0.071, p = 0.423) and ∆VO2max. In conclusion, HIIT in hypoxia improved VO2max compared to HIIT in normoxia. Neither extent of hypoxia, nor training duration modified this effect, however the range in FiO2 was small, which limits interpretation of this meta-regression. Moreover, training duration is not the only training variable known to influence ∆VO2max, and does not appropriately capture total training stress or load. This meta-analysis provides pooled evidence that HIIT in hypoxia may be more efficacious at improving VO2max than HIIT in normoxia. The application of these data suggest adding a hypoxic stimuli to a period of HIIT may be more effective at improving VO2max than HIIT alone. Therefore, coaches and athletes with access to altitude (either natural or simulated) should consider implementing HIIT in hypoxia, rather than HIIT in normoxia where possible, assuming no negative side effects.
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Plissonneau, Claire, Frederic Capel, Benoit Chassaing, Marine Dupuit, Florie Maillard, Ivan Wawrzyniak, Lydie Combaret, et al. "High-Intensity Interval Training and α-Linolenic Acid Supplementation Improve DHA Conversion and Increase the Abundance of Gut Mucosa-Associated Oscillospira Bacteria." Nutrients 13, no. 3 (February 27, 2021): 788. http://dx.doi.org/10.3390/nu13030788.
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Obesity, a major public health problem, is the consequence of an excess of body fat and biological alterations in the adipose tissue. Our aim was to determine whether high-intensity interval training (HIIT) and/or α-linolenic acid supplementation (to equilibrate the n-6/n-3 polyunsaturated fatty acids (PUFA) ratio) might prevent obesity disorders, particularly by modulating the mucosa-associated microbiota. Wistar rats received a low fat diet (LFD; control) or high fat diet (HFD) for 16 weeks to induce obesity. Then, animals in the HFD group were divided in four groups: HFD (control), HFD + linseed oil (LO), HFD + HIIT, HFD + HIIT + LO. In the HIIT groups, rats ran on a treadmill, 4 days.week−1. Erythrocyte n-3 PUFA content, body composition, inflammation, and intestinal mucosa-associated microbiota composition were assessed after 12 weeks. LO supplementation enhanced α-linolenic acid (ALA) to docosahexaenoic acid (DHA) conversion in erythrocytes, and HIIT potentiated this conversion. Compared with HFD, HIIT limited weight gain, fat mass accumulation, and adipocyte size, whereas LO reduced systemic inflammation. HIIT had the main effect on gut microbiota β-diversity, but the HIIT + LO association significantly increased Oscillospira relative abundance. In our conditions, HIIT had a major effect on body fat mass, whereas HIIT + LO improved ALA conversion to DHA and increased the abundance of Oscillospira bacteria in the microbiota.
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Suárez Manzano, Sara, Polyanna Belchior de Oliveira, Alba Rusillo Magdaleno, and Alberto Ruiz Ariza. "Efecto del C-HIIT sobre control inhibitorio y comportamiento de jóvenes diagnosticados TDAH (Effect of a C-HIIT program in the inhibitory control and behaviour of young ADHD)." Retos 45 (June 5, 2022): 878–85. http://dx.doi.org/10.47197/retos.v45i0.92903.
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El objetivo de este estudio fue evaluar los efectos de un programa de 10 semanas de entrenamiento cooperativo de intervalos de alta intensidad (C-HIIT) sobre el control inhibitorio y la conducta en el aula, de escolares diagnosticados Trastorno por Déficit de Atención e Hiperactividad (TDAH). La muestra estuvo formada por 52 escolares diagnosticados TDAH, 24 No C-HIIT (grupo control, no recibió intervención) y 28 C-HIIT (grupo experimental, que realizaró C-HIIT 16 min/sesión, dos sesiones/semana, durante 10 semanas) monitoreando la intensidad con Seego Realtracksystems®. El control inhibitorio (inhibición e intereferencia) se midió mediante la versión en español del Stroop Color and Word Test, y el comportamiento en el aula (hiperactivo-impulsivo, desatento, trastorno de conducta y TDAH) mediante la escala EDAH para profesores. Se utilizó un ANOVA dos grupos (No C-HIIT vs C-HIIT) × dos tiempos (pre-test vs. post-test) para analizar los resultados. Tras el programa de intervención, el grupo C-HIIT mejoró significativamente el control inhibitorio (interferencia; p = .002; 11%, inhibición; p = .041; 8%) y algunas variables del comportamiento en el aula (comportamiento hiperactivo-impulsivo; p < .001; 25%, trastorno de conducta, p < .001; 16% y comportamiento TDAH, p = .016; 13%) frente al grupo No C- HIIT. Se concluye que participar en un programa de al menos 10 semanas (dos sesiones semanales de 16 min de C-HIIT) mejora el control inhibitorio y la conducta en la escuela. Se sugiere promover programas educativos que incluyan C-HIIT con una aplicación de sistema de puntuación (ClassDojo®) para motivar al alumnado a participar activamente.
Abstract. The aim of this study was to evaluate the effects of a 10-week program of cooperative high-intensity interval training (C-HIIT) on inhibitory control and classroom behavior in schoolchildren diagnosed with Attention Deficit Hyperactivity Disorder (ADHD). The sample consisted of 52 schoolchildren diagnosed with ADHD, 24 Non C-HIIT (control group, did not receive intervention) and 28 C-HIIT (experimental group, which performed C-HIIT 16 min/session, two sessions/week, for 10 weeks) monitoring the intensity with Seego Realtracksystems®. Inhibitory control (inhibition and intereference) was measured using the Spanish version of the Stroop Color and Word Test, and classroom behavior (hyperactive-impulsive, inattentive, conduct disorder and ADHD) using the EDAH scale for teachers. A two-group (Non C-HIIT vs C-HIIT) × two time (pre-test vs post-test) ANOVA was used to analyze the results. After the intervention program, the C-HIIT group significantly improved inhibitory control (interference; p = .002; 11%, inhibition; p = .041; eight percent) and some classroom behavioral variables (hyperactive-impulsive behavior; p < .001; 25%, conduct disorder, p < .001; 16% and ADHD behavior, p = .016; 13%) vs. the Non C- HIIT group. It is concluded that participating in a program of at least 10 weeks (two weekly sessions of 16 min of C-HIIT) improves inhibitory control and behavior at school. It is suggested to promote educational programs that include C-HIIT with an application of a scoring system (ClassDojo®) to motivate students to actively participate.
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Keating, Christopher J., Juan Á. Párraga Montilla, Pedro Á. Latorre Román, and Rafael Moreno del Castillo. "Comparison of High-Intensity Interval Training to Moderate-Intensity Continuous Training in Older Adults: A Systematic Review." Journal of Aging and Physical Activity 28, no. 5 (October 1, 2020): 798–807. http://dx.doi.org/10.1123/japa.2019-0111.
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High-intensity interval training (HIIT) is emerging as a safe and effective means to combat chronic diseases. The objective of this work was to perform a systematic review of the effect of HIIT interventions in an aging population. Three electronic databases were searched for randomized trials comparing the effect of HIIT and moderate-intensity continuous training in older adults. After a thorough screening process, 15 articles were identified as meeting the inclusion criteria. All studies expressed a comparable or superior effect of HIIT in cardiorespiratory fitness measures. No studies reported a lessened effect of HIIT in comparison with moderate-intensity continuous training. This systematic review demonstrates that HIIT is a useful exercise regimen, which can be used in older adults to increase cardiorespiratory fitness. More research is needed to determine the effects of HIIT in an aging, predominately female population.
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Herbert, P., LD Hayes, NF Sculthorpe, and FM Grace. "HIIT produces increases in muscle power and free testosterone in male masters athletes." Endocrine Connections 6, no. 7 (October 2017): 430–36. http://dx.doi.org/10.1530/ec-17-0159.
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High-intensity interval training (HIIT) improves peak power output (PPO) in sedentary aging men but has not been examined in masters endurance athletes. Therefore, we investigated whether a six-week program of low-volume HIIT would (i) improve PPO in masters athletes and (ii) whether any change in PPO would be associated with steroid hormone perturbations. Seventeen male masters athletes (60 ± 5 years) completed the intervention, which comprised nine HIIT sessions over six weeks. HIIT sessions involved six 30-s sprints at 40% PPO, interspersed with 3 min active recovery. Absolute PPO (799 ± 205 W and 865 ± 211 W) and relative PPO (10.2 ± 2.0 W/kg and 11.0 ± 2.2 W/kg) increased from pre- to post-HIIT respectively (P < 0.001, Cohen’s d = 0.32−0.38). No significant change was observed for total testosterone (15.2 ± 4.2 nmol/L to 16.4 ± 3.3 nmol/L (P = 0.061, Cohen’s d = 0.32)), while a small increase in free testosterone occurred following HIIT (7.0 ± 1.2 ng/dL to 7.5 ± 1.1 ng/dL pre- to post-HIIT (P = 0.050, Cohen’s d = 0.40)). Six weeks’ HIIT improves PPO in masters athletes and increases free testosterone. Taken together, these data indicate there is a place for carefully timed HIIT epochs in regimes of masters athletes.
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Nagle, Elizabeth F., Mary E. Sanders, and Barry A. Franklin. "Aquatic High Intensity Interval Training for Cardiometabolic Health." American Journal of Lifestyle Medicine 11, no. 1 (June 22, 2016): 64–76. http://dx.doi.org/10.1177/1559827615583640.
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High-intensity interval training (HIIT) has emerged as an attractive alternative to traditional continuous exercise training (CT) programs for clinical and healthy populations who find that they can achieve equal or greater fitness benefits in less time. Land-based HIIT may not be an appropriate choice for some participants. Few studies have explored the acute responses and chronic adaptations of HIIT in an aquatic environment, and no study has compared the cardiometabolic responses of an aquatic-based program to a land-based HIIT program. Shallow-water aquatic exercise (AE) programs utilizing HIIT have elicited comparable and, in some cases, greater physiological responses compared with constant-intensity or continuous AE regimens. Factors that may explain why HIIT routines evoke greater cardiometabolic responses than CT protocols may be based on the types of exercises and how they are cued to effectively manipulate hydrodynamic properties for greater intensities. Favorable aquatic HIIT protocols such as the S.W.E.A.T. system may serve as a beneficial alternative to land-based HIIT programs for clinical, and athletic populations, potentially reducing the likelihood of associated musculoskeletal and orthopedic complications. Hence, the purpose of this review is to examine the role of AE as an alternative safe and effective HIIT modality.
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Franchini, Emerson. "High-Intensity Interval Training Prescription for Combat-Sport Athletes." International Journal of Sports Physiology and Performance 15, no. 6 (July 1, 2020): 767–76. http://dx.doi.org/10.1123/ijspp.2020-0289.
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Context: Combat sports are composed of high-intensity actions (eg, attacks, defensive actions, and counterattacks in both grappling and striking situations depending on the specific sport) interspersed with low-intensity actions (eg, displacement without contact, stepping) or pauses (eg, referee stoppages), characterizing an intermittent activity. Therefore, high-intensity interval training (HIIT) is at the essence of combat-sport-specific training and is used as complementary training, as well. HIIT prescription can be improved by using intensity parameters derived from combat-sport-specific tests. Specifically, the assessment of physiological indexes (intensity associated with the maximal blood lactate steady state, maximal oxygen consumption, and maximal sprint) or of time–motion variables (high-intensity actions, low-intensity actions, and effort:pause ratio) is a key element for a better HIIT prescription because these parameters provide an individualization of the training loads imposed on these athletes. Purpose: To present a proposal for HIIT prescription for combat-sport athletes, exemplifying with different HIIT protocols (HIIT short intervals, HIIT long intervals, repeated-sprint training, and sprint interval training) using combat-sport-specific actions and the parameters for the individualization of these protocols. Conclusions: The use of combat-sport-specific tests is likely to improve HIIT prescription, allowing coaches and strength and conditioning professionals to elaborate HIIT short intervals, HIIT long intervals, repeated-sprint training, and sprint interval training protocols using combat-sport actions, providing more specificity and individualization for the training sessions.
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Place, Nicolas, Niklas Ivarsson, Tomas Venckunas, Daria Neyroud, Marius Brazaitis, Arthur J. Cheng, Julien Ochala, et al. "Ryanodine receptor fragmentation and sarcoplasmic reticulum Ca2+ leak after one session of high-intensity interval exercise." Proceedings of the National Academy of Sciences 112, no. 50 (November 2, 2015): 15492–97. http://dx.doi.org/10.1073/pnas.1507176112.
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High-intensity interval training (HIIT) is a time-efficient way of improving physical performance in healthy subjects and in patients with common chronic diseases, but less so in elite endurance athletes. The mechanisms underlying the effectiveness of HIIT are uncertain. Here, recreationally active human subjects performed highly demanding HIIT consisting of 30-s bouts of all-out cycling with 4-min rest in between bouts (≤3 min total exercise time). Skeletal muscle biopsies taken 24 h after the HIIT exercise showed an extensive fragmentation of the sarcoplasmic reticulum (SR) Ca2+ release channel, the ryanodine receptor type 1 (RyR1). The HIIT exercise also caused a prolonged force depression and triggered major changes in the expression of genes related to endurance exercise. Subsequent experiments on elite endurance athletes performing the same HIIT exercise showed no RyR1 fragmentation or prolonged changes in the expression of endurance-related genes. Finally, mechanistic experiments performed on isolated mouse muscles exposed to HIIT-mimicking stimulation showed reactive oxygen/nitrogen species (ROS)-dependent RyR1 fragmentation, calpain activation, increased SR Ca2+ leak at rest, and depressed force production due to impaired SR Ca2+ release upon stimulation. In conclusion, HIIT exercise induces a ROS-dependent RyR1 fragmentation in muscles of recreationally active subjects, and the resulting changes in muscle fiber Ca2+-handling trigger muscular adaptations. However, the same HIIT exercise does not cause RyR1 fragmentation in muscles of elite endurance athletes, which may explain why HIIT is less effective in this group.
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Hayes, Lawrence D., Peter Herbert, Nicholas F. Sculthorpe, and Fergal M. Grace. "Exercise training improves free testosterone in lifelong sedentary aging men." Endocrine Connections 6, no. 5 (July 2017): 306–10. http://dx.doi.org/10.1530/ec-17-0082.
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As the impact of high-intensity interval training (HIIT) on systemic hormones in aging men is unstudied to date, we investigated whether total testosterone (TT), sex hormone-binding globulin (SHBG), free testosterone (free-T) and cortisol (all in serum) were altered following HIIT in a cohort of 22 lifelong sedentary (62 ± 2 years) older men. As HIIT requires preconditioning exercise in sedentary cohorts, participants were tested at three phases, each separated by six-week training; baseline (phase A), following conditioning exercise (phase B) and post-HIIT (phase C). Each measurement phase used identical methods. TT was significantly increased following HIIT (~17%; P < 0.001) with most increase occurring during preconditioning (~10%; P = 0.007). Free-T was unaffected by conditioning exercise (P = 0.102) but was significantly higher following HIIT compared to baseline (~4.5%; P = 0.023). Cortisol remained unchanged from A to C (P = 0.138). The present data indicate a combination of preconditioning, and HIIT increases TT and SHBG in sedentary older males, with the HIIT stimulus accounting for a small but statistically significant increase in free-T. Further study is required to determine the biological importance of small improvements in free-T in aging men.
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Forbes, Scott C., Darren G. Candow, Abbie E. Smith-Ryan, Katie R. Hirsch, Michael D. Roberts, Trisha A. VanDusseldorp, Matthew T. Stratton, Mojtaba Kaviani, and Jonathan P. Little. "Supplements and Nutritional Interventions to Augment High-Intensity Interval Training Physiological and Performance Adaptations—A Narrative Review." Nutrients 12, no. 2 (January 31, 2020): 390. http://dx.doi.org/10.3390/nu12020390.
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High-intensity interval training (HIIT) involves short bursts of intense activity interspersed by periods of low-intensity exercise or rest. HIIT is a viable alternative to traditional continuous moderate-intensity endurance training to enhance maximal oxygen uptake and endurance performance. Combining nutritional strategies with HIIT may result in more favorable outcomes. The purpose of this narrative review is to highlight key dietary interventions that may augment adaptations to HIIT, including creatine monohydrate, caffeine, nitrate, sodium bicarbonate, beta-alanine, protein, and essential amino acids, as well as manipulating carbohydrate availability. Nutrient timing and potential sex differences are also discussed. Overall, sodium bicarbonate and nitrates show promise for enhancing HIIT adaptations and performance. Beta-alanine has the potential to increase training volume and intensity and improve HIIT adaptations. Caffeine and creatine have potential benefits, however, longer-term studies are lacking. Presently, there is a lack of evidence supporting high protein diets to augment HIIT. Low carbohydrate training enhances the upregulation of mitochondrial enzymes, however, there does not seem to be a performance advantage, and a periodized approach may be warranted. Lastly, potential sex differences suggest the need for future research to examine sex-specific nutritional strategies in response to HIIT.
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Wilson, Robin A., Christos G. Stathis, Alan Hayes, and Matthew B. Cooke. "Intermittent Fasting and High-Intensity Exercise Elicit Sexual-Dimorphic and Tissue-Specific Adaptations in Diet-Induced Obese Mice." Nutrients 12, no. 6 (June 12, 2020): 1764. http://dx.doi.org/10.3390/nu12061764.
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The molecular adaptations that underpin body composition changes and health benefits of intermittent fasting (IF) and high-intensity interval training (HIIT) are unclear. The present study investigated these adaptations within the hypothalamus, white adipose and skeletal muscle tissue following 12 weeks of IF and/or HIIT in diet-induced obese mice. Mice (C57BL/6, 8-week-old, males/females) were fed high-fat (59%) and sugar (30%) water (HF/S) for 12 weeks followed by an additional 12 weeks of HF/S plus either IF, HIIT, combination (IF+HIIT) or HF/S only control (CON). Tissues were harvested at 12 and 24 weeks and analysed for various molecular markers. Hypothalamic NPY expression was significantly lower following IF+HIIT compared to CON in females. In adipose tissue, leptin expression was significantly lower following IF and IF+HIIT compared to CON in males and females. Males demonstrated increased markers of fat oxidation (HADH, FABP4) following IF+HIIT, whereas females demonstrated reduced markers of adipocyte differentiation/storage (CIDEC and FOXO1) following IF and/or IF+HIIT. In muscle, SIRT1, UCP3, PGC1α, and AS160 expression was significantly lower following IF compared to CON in males and/or females. This investigation suggests that males and females undertaking IF and HIIT may prevent weight gain via different mechanisms within the same tissue.
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Shahrabadi, Hadi, Amir Hossein Haghighi, Roya Askari, Majid Asadi-Shekaari, Daniel Costa Souza, and Paulo Gentil. "Effect of High-Intensity Interval Training on Cardiac Apoptosis Markers in Methamphetamine-Dependent Rats." Current Issues in Molecular Biology 44, no. 7 (July 4, 2022): 3030–38. http://dx.doi.org/10.3390/cimb44070209.
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Chronic methamphetamine use increases apoptosis, leading to heart failure and sudden cardiac death. Previous studies have shown the importance of high-intensity interval training (HIIT) in reducing indices of cardiac tissue apoptosis in different patients, but in the field of sports science, the molecular mechanisms of apoptosis in methamphetamine-dependent rats are still unclear. The present article aimed to investigate the changes in cardiac apoptosis markers in methamphetamine-dependent rats in response to HIIT. Left ventricular tissue was used to evaluate caspase-3, melusin, FAK, and IQGAP1 gene expression. Rats were divided into four groups: sham, methamphetamine (METH), METH-control, and METH-HIIT. METH was injected for 21 days and then the METH-HIIT group performed HIIT for 8 weeks at 5 sessions per week. The METH groups showed increased caspase-3 gene expression and decreased melusin, FAK, and IQGAP1 when compared to the sham group. METH-HIIT showed decreased caspase-3 and increased melusin and FAK gene expression compared with the METH and METH-control groups. The IQGAP1 gene was higher in METH-HIIT when compared with METH, while no difference was observed between METH-HIIT and METH-control. Twenty-one days of METH exposure increased apoptosis markers in rat cardiac tissue; however, HIIT might have a protective effect, as shown by the apoptosis markers.
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Buckinx, Fanny, Gilles Gouspillou, Livia Carvalho, Vincent Marcangeli, Guy El Hajj Boutros, Maude Dulac, Philippe Noirez, José Morais, Pierette Gaudreau, and Mylène Aubertin-Leheudre. "Effect of High-Intensity Interval Training Combined with L-Citrulline Supplementation on Functional Capacities and Muscle Function in Dynapenic-Obese Older Adults." Journal of Clinical Medicine 7, no. 12 (December 17, 2018): 561. http://dx.doi.org/10.3390/jcm7120561.
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Background: To compare the effects of high-intensity interval training (HIIT) alone vs. HIIT combined with L-citrulline (CIT) supplementation on functional capacity and muscle function in dynapenic-obese elderly. Methods: A total of 56 obese (fat mass: men > 25%, women > 35%) and dynapenic (grip strength/body weight: women < 0.44, men < 0.61) subjects were recruited and divided in two groups: HIIT+CIT (n = 26; age: 6 5 ± four years) vs. HIIT+Placebo (PLA, n = 30; age: 68 ± four years). Participants followed a 12-week HIIT using an elliptical trainer. Participants took a single and isocaloric 10 g-dose of CIT or PLA every day. Body composition; functional and aerobic capacities; absolute or relative upper and lower limbs muscle strength, muscle power; and energy balance were measured pre and post intervention. Results: Both groups significantly improved functional capacity and muscle function. However, HIIT+CIT demonstrated greater improvements in fast-paced Timed Up & Go (p = 0.04) and upper limbs muscle strength (absolute and relative) (p = 0.05) than HIIT+Placebo. Conclusion: CIT supplementation when combined with HIIT seems to induce greater improvements in upper limbs muscle strength and walking speed in dynapenic-obese elderly. Further studies are needed to confirm our results, to elucidate the mechanisms underlying the beneficial effects of CIT and to define the long-term impact of CIT/HIIT.
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Shandu, Nduduzo Msizi, Musa Lewis Mathunjwa, Brandon Stuwart Shaw, and Ina Shaw. "Effects of High-Intensity Interval Training and Continuous Aerobic Training on Health-Fitness, Health Related Quality of Life, and Psychological Measures in College-Aged Smokers." International Journal of Environmental Research and Public Health 20, no. 1 (December 30, 2022): 653. http://dx.doi.org/10.3390/ijerph20010653.
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The study examined the effects of exercise on health-fitness, health related quality of life (HRQOL), and psychological measures in college-aged smokers. Outcomes included HRQOL, hemodynamic, anthropometric, lung function, and cardiorespiratory endurance. Sixty physically inactive college-aged male smokers (18–30 years) were randomly assigned into three groups: high-intensity interval training (HIIT), continuous aerobic training (CAT), and a control (CON). Both HIIT and CAT groups completed 8 weeks of non-consecutive cycling sessions thrice weekly. The CON group were not subjected to the exercise intervention. Sixty participants met the inclusion criteria. Of these, 48 (HIIT: n = 18, CAT: n = 16, CON: n = 14) participants completed the study and were included in the final analysis. Compared to CON, HIIT significantly (p = 0.01) improved forced expiratory flow (FEF_75%) more than the CAT group (p = 0.29). HIIT provided a significant (p = 0.04) improvement in FEF_75% compared to CAT. Recovery heart rate (RHR) was significantly improved in participants assigned to HIIT (p = 0.00) and CAT (p = 0.002) groups compared with the CON. A significant difference in RHR was found in HIIT compared to CAT. The study findings indicate that both HIIT and CAT exercise interventions significantly improve markers of lung function and cardiorespiratory endurance, respectively. However, findings suggested that HIIT should be the preferred form of exercise regime among college-aged smokers for more significant, healthier benefits.
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Chandra, Cindy Calista, Yosef Purwoko, Sumardi Widodo, and Tanjung Ayu Sumekar. "DIFFERENCES IN INCREASING VO2 MAX BETWEEN BRISK WALKING AND HIGH INTENSITY INTERVAL TRAINING (HIIT) IN YOUNG ADULTS." DIPONEGORO MEDICAL JOURNAL (JURNAL KEDOKTERAN DIPONEGORO) 8, no. 4 (October 28, 2019): 1356–65. http://dx.doi.org/10.14710/dmj.v8i4.25788.
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Background: Sedentary lifestyle is widely adopted by the society. Sedentary lifestyle is associated with limited physical activity, thereby increasing the risk of diseases, as well as reducing fitness. Fitness is assessed with VO2Max. However, people with sedentary lifestyle are reluctant to exercise, thus the authors want to see whether briskwalking, an easy exercise and HIIT, a short-time exercise can increase VO2Max. Research Method: Quasi-experimental research with a pre-test and post-test comparison group design. 60 young adult women were divided into three groups, namely brisk walking, HIIT, and control by using purposive sampling. The brisk walking group did brisk walking and HIIT did HIIT aerobics for six weeks, three times in every week. The control group was not treated. All subjects performed VO2Max pretest and posttest with Cooper test. Result: The VO2Max value for brisk walking and HIIT increased by averages of 9.83±3.93 and 8.84±4.76, while the control decreased by -3.97±4.02 The result from paired t-test and Wilcoxon shows significancy thus indicating a significant difference of VO2 max value before and after the treatments towards the brisk walking, HIIT, and control groups. After the Mann Whitney test is performed, no significant difference is found between brisk walking and HIIT, whereas there is a significant difference between brisk walking and control, and also between HIIT and control. Conclusion: Brisk walking and HIIT can increase VO2Max. However, there was no difference in the increase between brisk walking and HIIT.Key Words: VO2Max, brisk walking, HIIT
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Fang, Bin, Yonghwan Kim, and Moonyoung Choi. "Effect of Cycle-Based High-Intensity Interval Training and Moderate to Moderate-Intensity Continuous Training in Adolescent Soccer Players." Healthcare 9, no. 12 (November 25, 2021): 1628. http://dx.doi.org/10.3390/healthcare9121628.
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Cardiorespiratory fitness, anaerobic power, and lower extremity strength are essential for soccer players at all levels. An effective program should be developed to improve physical strength for adolescent soccer players who need to combine academic and technical training. This study analyzed the impact of short-term high intensity interval training (HIIT) training and traditional moderate intensity continuous training (MICT) on adolescent soccer players. Participants included 56 adolescent soccer players who were divided into HIIT and MICT groups. The training program was conducted 3 times a week for 4 weeks using cycle ergometer. Each session included the same resistance training program, and the characteristics of HIIT and MICT were applied to improve cardiorespiratory fitness and anaerobic power. Body composition analysis, graded exercise test for peak oxygen uptake (VO2 peak), Wingate anaerobic power test, and isokinetic knee strength test were performed. VO2 peak was improved in HIIT and MICT, but anaerobic threshold and heart rate recovery significantly improved in the HIIT group. Wingate anaerobic peak power had increased significantly in sets 1, 2, and 3 in the HIIT group, but showed significant improvement only in set 1 in the MICT group. The isokinetic strength improved significantly in the HIIT group at 60°/s and in the MICT group at 240°/s. There was no significant change in body composition in either group. In conclusion, short-term HIIT administered to adolescent soccer players effectively improved cardiorespiratory fitness in HIIT and MICT groups. While HIIT increased anaerobic threshold and power, MICT effectively improved muscle endurance. Short-term intensive training can be considered a time-efficient training strategy.
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Jiang, Xin Yan, Shu Dong Li, Ee Chon Teo, and Zhe Xiao Zhou. "The Effect of High-Intensity Intermittent Training on the Acute Gait Plantar Pressure in Healthy Young Adults." Journal of Biomimetics, Biomaterials and Biomedical Engineering 49 (February 2021): 21–32. http://dx.doi.org/10.4028/www.scientific.net/jbbbe.49.21.
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High-intensity intermittent training (HIIT) has been successfully applied in various sports activities, as HIIT was considered as one of the most efficient training methods of exercise for improving physical performance and reducing the weight of overweight individuals. However, its acute effects of HIIT on gait and balance performance were not addressed. Thus, in this study we examined the acute effects of HIIT on dynamic postural control compared with steady-state training (SST) by analyzing plantar pressure parameters. In this study, sixteen healthy male adults were examined in 3 days. After exhaustive ramp-like cycle ergometer testing, the maximal heart rate (HRmax) of each participant was determined on the first day, then either a 20 minutes HIIT at 80–90% of HRmax or a 20 minutes SST at 60% of HRmax was randomly performed on the second and third day, respectively. Plantar pressure parameters were collected at comfortable walking velocity immediately after HIIT and SST respectively, and compared with the baseline data of plantar pressure gathered before maximal ramp test on the first day. The results showed significant differences in the plantar pressure in these three conditions of gait. Compared to pre-intervention and pre-SST, peak pressure and maximum force in the middle and lateral metatarsal increased significantly in post-HIIT. Meanwhile, the foot balance data indicate that post-HIIT exhibits more foot pronation than baseline. The center of pressure (COP) trajectory was medially shifted during the stance phase in post-SST, and noticeably in post-HIIT. The displacement and velocity of medial-lateral COP in the initial contact phase were greater in post-HIIT; while during the forefoot contact phase, post-HIIT showed fewer time percentages and greater velocity of medial-lateral COP. In conclusion, a single high-intensity intermittent training session adversely affected the acute dynamic postural control than steady-state training in healthy male adults.
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Bossmann, Thomas, Alexander Woll, and Ingo Wagner. "Effects of Different Types of High-Intensity Interval Training (HIIT) on Endurance and Strength Parameters in Children and Adolescents." International Journal of Environmental Research and Public Health 19, no. 11 (June 3, 2022): 6855. http://dx.doi.org/10.3390/ijerph19116855.
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High-Intensity Interval Training (HIIT) promises high training effects on aerobic fitness in children, adolescents and adults in a relatively short time. It is therefore well-established in professional training settings. HIIT methods could also be suited to Physical Education (P.E.) lessons and contribute to students’ health and fitness. Since HIIT sessions need little time and equipment, they can be efficiently implemented in P.E. However, there are few studies which have examined non-running-based HIIT programs in the school sport setting. We therefore conducted an intervention study including 121 students aged 11–15 attending a secondary school in Baden Württemberg, Germany. The effects of three different forms of HIIT training varying in duration and content (4 × 4 HIIT, 12 × 1 HIIT, CIRCUIT) were analyzed. The training was conducted twice a week over 6 weeks (10–12 sessions). Strength and endurance performances were determined in pre- and posttests prior to and after the intervention. Results verified that all three HIIT programs led to significant improvements in aerobic fitness (p < 0.001; part ŋ2 = 0.549) with no significant interaction between time x group. In contrast to the running-based HIIT sessions, CIRCUIT training also led to significant improvements in all of the measured strength parameters. Retrospectively, students were asked to assess their perception of the training intervention. The HIIT sessions were well-suited to students who considered themselves as “athletic”. Less athletic students found it difficult to reach the necessary intensity levels. The evaluation showed that endurance training conducted in P.E. lessons needs a variety of different contents in order to sufficiently motivate students. Students perceiving themselves as “unathletic” may need additional support to reach the required intensities of HIIT. Circuit training sessions using whole-body drills can be efficiently implemented in the P.E. setting and contribute to students’ health and fitness.
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Kriel, Yuri, Christopher D. Askew, and Colin Solomon. "The effect of running versus cycling high-intensity intermittent exercise on local tissue oxygenation and perceived enjoyment in 18–30-year-old sedentary men." PeerJ 6 (June 19, 2018): e5026. http://dx.doi.org/10.7717/peerj.5026.
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BackgroundHigh-intensity interval training (HIIT) has been proposed as a time-efficient exercise format to improve exercise adherence, thereby targeting the chronic disease burden associated with sedentary behaviour. Exercise mode (cycling, running), if self-selected, will likely affect the physiological and enjoyment responses to HIIT in sedentary individuals. Differences in physiological and enjoyment responses, associated with the mode of exercise, could potentially influence the uptake and continued adherence to HIIT. It was hypothesised that in young sedentary men, local and systemic oxygen utilisation and enjoyment would be higher during a session of running HIIT, compared to a session of cycling HIIT.MethodsA total of 12 sedentary men (mean ± SD; age 24 ± 3 years) completed three exercise sessions: a maximal incremental exercise test on a treadmill (MAX) followed by two experiment conditions, (1) free-paced cycling HIIT on a bicycle ergometer (HIITCYC) and (2) constant-paced running HIIT on a treadmill ergometer (HIITRUN). Deoxygenated haemoglobin (HHb) in the gastrocnemius (GN), the left vastus lateralis (LVL) and the right vastus lateralis (RVL) muscles, oxygen consumption (VO2), heart rate (HR), ratings of perceived exertion (RPE) and physical activity enjoyment (PACES) were measured during HIITCYC and HIITRUN.ResultsThere was a higher HHb in the LVL (p= 0.001) and RVL (p= 0.002) sites and a higher VO2(p= 0.017) and HR (p< 0.001) during HIITCYC, compared to HIITRUN. RPE was higher (p< 0.001) and PACES lower (p= 0.032) during HIITCYC compared to HIITRUN.DiscussionIn sedentary individuals, free-paced cycling HIIT produces higher levels of physiological stress when compared to constant-paced running HIIT. Participants perceived running HIIT to be more enjoyable than cycling HIIT. These findings have implications for selection of mode of HIIT for physical stress, exercise enjoyment and compliance.
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Moreno-Cabañas, Alfonso, Juan Fernando Ortega, Felix Morales-Palomo, Miguel Ramirez-Jimenez, Laura Alvarez-Jimenez, and Ricardo Mora-Rodriguez. "Substitution of parts of aerobic training by resistance training lowers fasting hyperglycemia in individuals with metabolic syndrome." Applied Physiology, Nutrition, and Metabolism 46, no. 1 (January 2021): 69–76. http://dx.doi.org/10.1139/apnm-2020-0281.
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We sought to determine the effects of substituting parts of aerobic training (AT) by resistance training (RT) on metabolic syndrome (MetS) factors. MetS patients (aged 56 ± 7 years; body mass index 33 ± 5 kg·m−2 and 3.9 ± 0.8 MetS factors) were randomized to undergo 1 of the following isocaloric, 16-week long exercise programs: (i) cycling 4 bouts of 4-min at 90% of maximal heart rate (HRmax) followed by 3 sets of 12 repetitions of 3 lower limb free-weight exercises (high-intensity interval training (HIIT)+RT group; n = 33), (ii) cycling 5 bouts of 4 min at 90% of HRmax (HIIT+HIIT group; n = 33), or (iii) no exercise control group (n = 21). We measured the evolution of all 5 MetS components (z score), cardiorespiratory fitness (maximal oxygen uptake), leg strength and power (leg press 1-repetition maximum (1RM) and countermovement jump (CMJ)), fasting blood glucose (FG), fasting insulin, and insulin resistance (homeostasis model assessment 2). Both training groups improved maximal oxygen uptake similarly (170 ± 310 and 190 ± 210 mL O2·min−1; P < 0.001) and z score (−0.12 ± 0.29 and −0.12 ± 0.31 for HIIT+RT and HIIT+HIIT, respectively; P < 0.02). However, only HIIT+RT improved CMJ (P = 0.002) and leg press 1RM above the HIIT+HIIT group (21% vs 6%; P < 0.001). Furthermore, FG only decreased in the HIIT+RT group (5%; P = 0.026, time × group). Our findings suggest that substitution of part of HIIT by leg RT improves glucose control in MetS individuals. Novelty Most studies addressing the efficacy of endurance versus resistance training are not matched by energy expenditure. We found that substituting 20% of AT with RT reduces hyperglycemia in MetS individuals. Training recommendations to regain glycemic control in MetS individuals should include resistance training.
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Gorostegi-Anduaga, Ilargi, Pablo Corres, Aitor MartinezAguirre-Betolaza, Javier Pérez-Asenjo, G. Rodrigo Aispuru, Simon M. Fryer, and Sara Maldonado-Martín. "Effects of different aerobic exercise programmes with nutritional intervention in sedentary adults with overweight/obesity and hypertension: EXERDIET-HTA study." European Journal of Preventive Cardiology 25, no. 4 (January 9, 2018): 343–53. http://dx.doi.org/10.1177/2047487317749956.
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Background Both exercise training and diet are recommended to prevent and control hypertension and overweight/obesity. Purpose The purpose of this study was to determine the effectiveness of different 16-week aerobic exercise programmes with hypocaloric diet on blood pressure, body composition, cardiorespiratory fitness and pharmacological treatment. Methods Overweight/obese, sedentary participants ( n = 175, aged 54.0 ± 8.2 years) with hypertension were randomly assigned into an attention control group (physical activity recommendations) or one of three supervised exercise groups (2 days/week: high-volume with 45 minutes of moderate-intensity continuous training (MICT), high-volume and high-intensity interval training (HIIT), alternating high and moderate intensities, and low-volume HIIT (20 minutes)). All variables were assessed pre- and post-intervention. All participants received the same hypocaloric diet. Results Following the intervention, there was a significant reduction in blood pressure and body mass in all groups with no between-group differences for blood pressure. However, body mass was significantly less reduced in the attention control group compared with all exercise groups (attention control –6.6%, high-volume MICT –8.3%, high-volume HIIT –9.7%, low-volume HIIT –6.9%). HIIT groups had significantly higher cardiorespiratory fitness than high-volume MICT, but there were no significant between-HIIT differences (attention control 16.4%, high-volume MICT 23.6%, high-volume HIIT 36.7%, low-volume HIIT 30.5%). Medication was removed in 7.6% and reduced in 37.7% of the participants. Conclusions The combination of hypocaloric diet with supervised aerobic exercise 2 days/week offers an optimal non-pharmacological tool in the management of blood pressure, cardiorespiratory fitness and body composition in overweight/obese and sedentary individuals with hypertension. High-volume HIIT seems to be better for reducing body mass compared with low-volume HIIT. The exercise-induced improvement in cardiorespiratory fitness is intensity dependent with low-volume HIIT as a time-efficient method in this population. ClinicalTrials.gov Registration: NCT02283047.
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Julian, Valérie, Daniela Costa, Grace O’Malley, Lore Metz, Alicia Fillon, Maud Miguet, Charlotte Cardenoux, et al. "Bone Response to High-Intensity Interval Training versus Moderate-Intensity Continuous Training in Adolescents with Obesity." Obesity Facts 15, no. 1 (December 3, 2021): 46–54. http://dx.doi.org/10.1159/000519271.
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Introduction: Since adolescents with obesity are prone to bone fragility during weight loss, the aim was to compare the impact of high-intensity interval training (HIIT) versus moderate-intensity continuous training (MICT) on bone density, geometry, and strength. Methods: Sixty-one adolescents were randomly assigned to 2 cycling trainings (HIIT and MICT) and a control (CTR, without training) group. Anthropometry, dual-energy X-ray absorptiometry with hip structural analysis and the trabecular bone score (TBS) were assessed before and after the 16-week intervention. Results: Body mass index (BMI) and fat mass (FM) percentage decreased at T1 versus T0 in both training groups (p < 0.001 for HIIT, p = 0.01 for MICT), though to a larger extent in HIIT (p < 0.05). Total body bone mineral density (BMD) and bone mineral content (BMC) increased in both training groups (p < 0.001), but to a greater extent in HIIT for BMC (p < 0.05). Lumbar spine BMD and BMC increased in both training groups (p < 0.001 for HIIT, p < 0.01 for MICT), with a time × group interaction between HIIT and CTR (p < 0.05) only. TBS increased in both training groups (p < 0.01 for HIIT, p < 0.05 for MICT). Hip BMD and BMC increased in both HIIT (p < 0.001 and p < 0.01) and MICT (p < 0.01 and p < 0.05). At the narrow neck (NN), endocortical diameter, width (p < 0.01), cross-sectional moment of inertia, and section modulus (Z) (p < 0.05) increased only in the HIIT group, such as BMD and Z (p < 0.05) at the intertrochanteric region (IT) and average cortical thickness (p < 0.001) and width (p < 0.05) at the femoral shaft. At the NN and IT, the buckling ratio decreased only in the HIIT group (p < 0.05), predicting higher resistance to fracture. Conclusions: In addition to inducing greater BMI and FM percentage decreases in comparison to MICT, HIIT improves multisite bone density, geometry, and strength, which heighten the justification for HIIT as part of weight loss interventions in adolescents with obesity.
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Álvarez, Cristian, Rodrigo Ramírez-Campillo, Robinson Ramírez-Vélez, and Mikel Izquierdo. "Effects and prevalence of nonresponders after 12 weeks of high-intensity interval or resistance training in women with insulin resistance: a randomized trial." Journal of Applied Physiology 122, no. 4 (April 1, 2017): 985–96. http://dx.doi.org/10.1152/japplphysiol.01037.2016.
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Our aim was to investigate the effects and prevalence of nonresponders (NR) to high-intensity interval training (HIIT) and resistance training (RT) in women with insulin resistance on cardiometabolic health parameters. Sedentary overweight/obese insulin-resistant women (age = 33.5 ± 6.5 yr; body mass index = 29.9 ± 3.7 kg/m2) were randomly assigned to a triweekly HIIT program (HIIT; n = 18) or resistance training (RT; n = 17). Anthropometry (body mass, fat mass, muscle mass, waist circumference, and skinfold thickness), cardiovascular (blood pressure), metabolic [fasting glucose, fasting insulin, and homeostatic model of insulin resistance (HOMA-IR)], as well as muscle strength, and endurance performance covariables were measured before and after 12 wk in both intervention groups. The interindividual variability to exercise training of the subjects was categorized as responders and NR using as cut points two times the typical error of measurement in mean outcomes. After intervention, significant reduction in waist circumference, skinfold thicknesses, fat mass, blood pressure, fasting glucose, insulin, and HOMA-IR ( P < 0.05) were identified to HIIT and RT group, respectively. Both HIIT and RT groups exhibited a significant decrease in the endurance performance, whereas only RT exhibited increased muscle strength. Significant differences in the NR prevalence between the HIIT and RT groups were identified for a decrease in fat mass (HIIT 33.3% vs. RT 70.5%; P = 0.028), muscle mass (HIIT 100% vs. RT 52.9%; P = 0.001), and tricipital skinfold (HIIT 5.5% vs. RT 29.4%; P < 0.041). For diastolic blood pressure, significant differences were observed in the NR prevalence between the HIIT and RT groups (55.5% vs. 94.1; P = 0.009). However, there were no differences in the NR prevalence between HIIT and RT for decreasing fasting glucose. Twelve weeks of HIIT and RT have similar effects and NR prevalence to improve glucose control variables; however, there is different NR prevalence in other anthropometric, cardiovascular, strength, and endurance performance measurements in insulin-resistant women. These findings were displayed with a similar time investment per week of 114 vs. 108 min, respectively, to HIIT and RT. NEW & NOTEWORTHY The effects and prevalence of nonresponders (NR) to improve glucose control variables have predominately been reported by endurance training. A uniqueness of the present study was to examine the NR prevalence in women with insulin resistance after high-intensity interval (HIIT) and resistance training (RT). This study demonstrates that 12 wk of HIIT and RT have similar effects and NR prevalence to improve glucose control variables. However, significantly different NR prevalence were observed in other anthropometric, cardiovascular, strength, and endurance performance measurements.
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Amirazodi, Maryam, Farhad Daryanoosh, Amin Mehrabi, Abbasali Gaeini, Maryam Koushkie Jahromi, Mohsen Salesi, and Amir Hossein Zarifkar. "Interactive Effects of Swimming High-Intensity Interval Training and Resveratrol Supplementation Improve Mitochondrial Protein Levels in the Hippocampus of Aged Rats." BioMed Research International 2022 (December 10, 2022): 1–10. http://dx.doi.org/10.1155/2022/8638714.
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Mitochondrial dysfunction and increased oxidative stress cause damage to cells which can lead to the aging process and age-related diseases. Antioxidants such as resveratrol and high-intensity exercise can benefit oxidative damage prevention. This study is aimed at evaluating the effects of swimming high-intensity interval training and resveratrol on mitochondrial metabolism key proteins, SIRT5, SOD1, and PDH-E1α, and the level of NAD+ as a cofactor in the deacetylation process in aged rat hippocampus. Forty-five male Wistar rats, aged 20 months, were randomly divided into five groups: control (C), Swimming High-Intensity Interval Training (HIIT) (S-HIIT), Swimming HIIT with resveratrol supplementation (S-HIIT-R), resveratrol supplementation (R), and solvent of resveratrol supplementation (SR). S-HIIT and resveratrol groups performed the exercise and received resveratrol (10 mg/kg/day, gavage) for six weeks. Western blot analysis was performed to determine the protein level in the hippocampus. The amount of SIRT5 and SOD1 proteins in the hippocampus increased. S-HIIT with resveratrol or resveratrol alone increased the PDH-E1α level significantly. The amount of NAD+ was analyzed by assay kit that was reduced in S-HIIT, S-HIIT-R, and SR groups compared to controls. The results showed that resveratrol and S-HIIT attenuated the age-related brain changes by increasing the expression of SOD1 and SIRT5 and reducing the level of NAD+ in the hippocampus. Considering these findings, S-HIIT and resveratrol supplementation could be proposed as strategies to attenuate age-related brain changes. Resveratrol alone and exercise through the regulation of crucial proteins and cofactors can influence mitochondrial metabolism and oxidative stress in the hippocampus of aged rats.
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Ai, Jing-Yi, Feng-Tzu Chen, Shu-Shih Hsieh, Shih-Chun Kao, Ai-Guo Chen, Tsung-Min Hung, and Yu-Kai Chang. "The Effect of Acute High-Intensity Interval Training on Executive Function: A Systematic Review." International Journal of Environmental Research and Public Health 18, no. 7 (March 30, 2021): 3593. http://dx.doi.org/10.3390/ijerph18073593.
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Acute high-intensity interval training (HIIT) is a time-efficient strategy to improve physical health; however, the effect of acute HIIT on executive function (EF) is unclear. The aim of this study was to systematically review the existing evidence and quantify the effect of acute HIIT on overall EF and the factors affecting the relationship between acute HIIT and EF. Standard databases (i.e., the PubMed, Medline, Scopus, and CENTRAL databases) were searched for studies that examined the effect of acute HIIT on EF and were published up until January 2021. The overall EF and factors grouped by three categories, namely, EF assessment characteristics, exercise intervention characteristics, and sample and study characteristics, were analyzed by percentage of comparison for positive or null/negative effects. Overall, 35 of 57 outcomes (61%) across 24 studies revealed that acute HIIT has a positive effect on overall EF. In terms of factors, the results indicated that among EF assessment characteristics, groups, inhibition, updating, and the assessment occurring within 30 min may moderate the effect of acute HIIT on EF, while among exercise intervention characteristics, total time within 11 to 30 min may moderate the effect. Finally, among sample characteristics, age under 40 years may moderate the effect. Acute HIIT is generally considered a viable alternative for eliciting EF gains, with factors related to EF components, timing of the assessment, exercise total time, and age potentially moderating the effect of HIIT on EF.