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      Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness?

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          Abstract

          Growing research suggests that high-intensity interval training (HIIT) is a time-efficient exercise strategy to improve cardiorespiratory and metabolic health. "All out" HIIT models such as Wingate-type exercise are particularly effective, but this type of training may not be safe, tolerable or practical for many individuals. Recent studies, however, have revealed the potential for other models of HIIT, which may be more feasible but are still time-efficient, to stimulate adaptations similar to more demanding low-volume HIIT models and high-volume endurance-type training. As little as 3 HIIT sessions per week, involving ≤10 min of intense exercise within a time commitment of ≤30 min per session, including warm-up, recovery between intervals and cool down, has been shown to improve aerobic capacity, skeletal muscle oxidative capacity, exercise tolerance and markers of disease risk after only a few weeks in both healthy individuals and people with cardiometabolic disorders. Additional research is warranted, as studies conducted have been relatively short-term, with a limited number of measurements performed on small groups of subjects. However, given that "lack of time" remains one of the most commonly cited barriers to regular exercise participation, low-volume HIIT is a time-efficient exercise strategy that warrants consideration by health practitioners and fitness professionals.

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          Author and article information

          Journal
          Appl Physiol Nutr Metab
          Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme
          Canadian Science Publishing
          1715-5320
          1715-5312
          Mar 2014
          : 39
          : 3
          Affiliations
          [1 ] Department of Kinesiology, McMaster University, 1280 Main St. West, Hamilton, ON L8S 4K1, Canada.
          Article
          10.1139/apnm-2013-0187
          24552392
          10fbc91c-7036-4b7f-a6b6-5e0b9845d505
          History

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