High Intensity Interval Training That Can Be Done by Everyone
Scientists have found that HIT has the same health effects as long steady state cardio exercises. The challenge with High Intensity Interval Training is that it is a very intense exercise. Not many people are able to cope with the high intensity demanded by the exercise. The all out exertion has tremendous health benefits but is equally demanding. It fits the phrase “No pain no gain” very aptly.
Latest research now confirms that High Intensity Interval Training does not have to be as strenuous as initially expected.
High Intensity Interval Training
High Intensity Interval Training (HIIT or HIT) is a type of exercise in which you have bursts of exertion followed by periods of recovery. As an example when using the treadmill, you would probably go run at a high-speed for about 1 minute. This would be followed by a 1 to 2 minute period where you would walk to recover from the earlier intense run. This type of exercise can be done on a stationary bike or even by running outside. The key is to exert and recover.
Read more in an earlier article on how you could use High Intensity Interval training when running. In fact HIT has also being prescribed to people with heart problems because of its effectiveness.
Anyone doing HIT has the advantage of completing the exercise within 15 to 20 minutes. That is all it takes and believe me that you will have your tongue hanging out at the end of the session.
High Intensity Interval Training Can Be for Everyone
Before this, most of scientific research was done based on all out exertions that may not be safe and may not be for everyone.
An interesting study was published in the Journal of Physiology in January 2010. The researchers looked at the effect of “lower intensity” High Intensity Interval Training. The main highlight of the study was that participants only exerted to 95% of their maximal heart rate. While still intimidating, it is not as exerting as an all out sprint. An all out sprint can be 250% more exerting that what was done in this study.
The researchers concluded that a practical model of low volume High Intensity Interval Training is a potent metabolic stimulus for skeletal muscle and improving exercise performance. In simple layman terms, “low intensity” High Intensity Interval Training was still as effective as long steady state cardio.
MJ Gibala who was one of the lead researchers. He talked about 10 one-minute sprints on a standard stationary bike with about one minute of rest in between. These sprints were done three times a week. Gibala said that these sprints work just as well in improving muscle as many hours of conventional low intensity cycling.
He said that to achieve the same results by steady state cardio over the same period (two weeks), you would have to do over 10 hours of continuous moderate cycling exercise.
This less extreme form of High Intensity Interval Training may well suit people who are older, less fit and overweight.
“While still a demanding form of training,” Gibala explained, “the exercise protocol we used should be possible to do by the general public and you don’t need more than an average exercise bike.”
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13/09/2010
The nervous system controls all movement and the reason why you need to start with a slower intensity as a beginner is that the brain and muscle needs to be connected, and this doesn’t just happen because you want it to. The muscles are linked to the nervous system via motor units. Without training with a slower intensity you wont be able to recruit a very high percentage of motor units to connect muscle to brain. By using the right technique as a beginner you can connect muscle to brain without any improper stress on the body, which would lead to injury. The right technique will increase the ability of the body to produce internal tension to overcome external force, known as strength and with that comes endurance.
If a beginner were to start an HIIT program without being able to maintain 65-75% of heart rate max for at least 30 minutes, 2-3 times per week, they would risk getting injured because they do not have the strength or endurance.
And I haven’t even begin to mention obese, elderly and teenagers (young adults). For example young adults have lower glycolytic enzymes and this will decrease their ability to perform higher intensity and they need longer rest intervals. HIIT is so much more than just max heart rate measures, if you do not have a strong core you can not do a proper HIIT program because the core is where the center of gravity is located and where all movements begin. If the core is unstable during exercise, the body wont be able to take any muscle through a full range of motion and therefor risk getting injured.
I do recommend HIIT programs and have my clients do them, but only when I know that they are ready and it’s safe. I would never recommend HIIT for everyone.
15/09/2010
Zandra, all your concerns are valid. But do note that a “high intensity” is different for everyone. While for you, a walk on the treadmill at 6mph may be a breeze, for an unfit person it may be “high intensity”. So “high intensity” is relative. The research in this article is about “low intensity” HITs (at about 95% of their heart rates). Yes this can still be demanding for most unfit people. But so is carrying a child. An unfit person can hurt his back by just lifting a child. Any fitness activity needs conditioning. The reasons for this conditioning have been nicely explained in your comment. One needs to build his strength and endurance. One must never over do any form of training. One must gradually increase intensity. One also needs to be careful. Usually, it would take 6 – 9 months before an unfit person would be able to start any form of HITs.
The whole point of this article was to stress the point that HIT sprints can be done at a lower intensity (i.e.95% of the heart rate). It was always believed that a HIT sprint had to be an all out exertion. The research in this article points that it does not have to be so. Thank you once again for your comment and hope to hear more from you.