09 Feb High Intensity Interval Training: Is it just another trend”

High Intensity Interval Training: Is It Just Another “trend” ?

Living in today’s day and age (with the magnitude of information on the benefits of exercise for the human body) there can be no doubt that every person should be doing some form of exercise. The American College of Sports Medicine (ACSM) recommends exercising at least 3 times a week, for 45 – 60 minutes, incorporating cardiovascular, strength, flexibility aspects into each day. Traditionally, the common person walking the streets has followed the “slow and steady wins the race” approach when it comes to training. Basically, we have been told that if we want to get fit and lose weight, the best way is to perform such activity for long durations, and at a slow – moderate pace. The result? The stereotypical middle-aged woman spending hours walking on the treadmill, and wondering why she isn’t getting any results.

Picture this: you walk into the gym and you see that good looking personal trainer pushing his client to the point of exhaustion, allowing them to recover, and then making them do it all again. This personal trainer (whether he knows it or not) is using a type of training method termed High Intensity Interval Training (HIIT). HIIT has gained significantly more attention over the past few years, and is most certainly changing the way personal trainers, exercise scientists and biokineticists are prescribing exercise for their clients and patients.

What is High Intensity Interval Training?

HIIT is basically alternating short intense bursts of work with less intense recovery periods. It can be used for any type of exercise, whether it be alternating short fast sprints with slower jogs or walks; or alternating fast body movements with recovery periods (such as alternating jumping squats with static holding squats). The main aim is basically to push the body to 90-100% of its maximum, and then allow for a recovery.  A session can last from anything from 4 minutes to 45 minutes.

Who uses it?

Athletes and sports teams have long adapted this approach to enhance their fitness and ability to perform at high intensity. Imagine a rugby player who receives the ball, sprints as fast as he can, gets tackled, and then returns to his position again to repeat the same cycle. In order to perform the sprint over and over again, without losing his speed, the rugby player needs to be trained in this type of activity. The conditioning he will do will be based largely on this ability, and so HIIT will form a major aspect of his training regime.

But we aren’t all elite athletes are we? So how and why would HIIT benefit us? The answer lies in the research that has been done investigating the effect of HIIT on the general population, as well as those who have certain conditions such as obesity and diabetes.  The table below highlights some of the effects that this type of training can have.

Table 1. Research highlighting the effect of HIIT on various markers

Based on the table, it is clear that there is scientific evidence backing HIIT. Whilst the duration and protocol of the HIIT is still being established (in order to elicit the best effect for different populations), the bottom line is that there are positive health benefits. Whether it be dropping a few kg’s of fat (far more important than what the bathroom scale says), or improving insulin sensitivity (which will help prevent or assist with the treatment of diabetes), there is certainly merit in this new technique.

Practical example

 So now you know that you might just give this HIIT thing a bash, but where do you start? There are thousands of ways to do HIIT. The bottom line is that you need to be warmed up sufficiently, and then you need to perform short bursts of “all-out” activity and then rest for a period, and then repeat this for a few times.  The table below is an example of what you can do in the comfort of your own home, or even at the gym. Do 3 sessions a week for 6 weeks. You will be amazed at the results!

What you will need: stationary bicycle, water, towel, motivation, cushioned seat.

Bottom line

So is HIIT for you? I guess the same can be said for bungee jumping, mountain biking, scuba diving, or public speaking. The best way to figure it out is to try it. Regardless of the type of exercise we do, we should all be doing some form of planned, organized and structured exercise program at least 3 times a week. This is not only to look and feel great, but also to elicit the positive effects that exercise has on our health.

Yours in health,

Jolene Mortimer

B.SpSc (summa cum laude)

B.SpSc Hons Biokinetics (summa cum laude)

Master of Sport Science (cum laude)

Disclaimer: Remember to obtain medical clearance before embarking on any exercise regime, and to seek professional advice before beginning such regimes, especially if you have any medical condition.