By Anna Duran
High Intensity Interval Training (HIIT) has been a steadily growing trend in the fitness industry. Many fitness programs are based on this training method. HIIT is characterized as short bursts of vigorous physical activity with periods of rest or low intensity activity between intervals. This type of training is designed to reach maximum heart rate by pushing the anaerobic threshold to the limit. The goal during each exercise is to complete as many cycles as possible with perfect form until the clock runs out. Many amateur gym goers are put off by this training method because of its’ difficulty. However, HIIT should not be simply avoided or overlooked. It offers many benefits and is one of the best ways to get results in the shortest period. Research has demonstrated three major benefits of HIIT including lowered blood pressure, improved body composition, and increased VO2 Max.
There are two measures of blood pressure (BP): the diastolic and the systolic. Diastolic BP is the ambient pressure in the arteries between heart beats while the heart is at rest. Systolic BP is pressure exerted in the arteries when blood is forcibly ejected while the heart is beating. High blood pressure is a common trait in obese populations because the heart is having to work harder to pump blood through the arteries. This can eventually lead to heart disease which may be fatal. A notable 2018 study found that HIIT was more effective in lowering blood pressure than Moderate Intensity Continuous Training (MICT). In the 2018 study that compared HIIT and MICT, HIIT was found to be more effective at lowering blood pressure. This may seem to make sense because the harder work associated with HIIT increases blood flow more than performing a less intense workout. According to a 2021 study by the University of Montreal, HIIT can decrease blood pressure like blood pressure-lowering drugs while providing additional benefits. Instead of possibly spending thousands of dollars on medical bills and risking the side effects of drugs, people could incorporate HIIT sessions to live a healthier lifestyle.
With the current obesity epidemic, weight loss is a lofty goal for many Americans. With our fast-food culture and social media influences, it seems like everyone wants to change their body size and shape either for health or aesthetic reasons. Gym newbies are most likely to hit the treadmill and walk for an hour or do strength training without lifting long enough weight or heavy enough. They simply go through the motions, but don’t put in the necessary effort to stimulate hypertrophy or burn enough calories. These same people typically wonder why they don’t see immediate results and give up. A 2014 study found that, while MICT can be beneficial, it’s much more effective and less time consuming to do HIIT. Working at a higher intensity raises the heart rate, and respiration increases. Essentially, you burn more calories. To lose weight, you need to burn more calories than what you consume. While a light jog for 30 minutes may burn some calories, a 30 second sprint with 1-minute of rest repeated 8 times burns more.
One of the best ways to determine your level of fitness is by measuring your VO2 Max. VO2 Max is the amount of oxygen your body uses at the cellular level while exercising. It is an indicator of how efficiently blood flows through your body. The higher the VO2 Max, the higher the fitness level. In a 2021 study, 8 participants completed bouts of HIIT, and 8 participants did MICT. The group that performed the HIIT sessions had a greater increase in their VO2 Max. Just as with weight loss, the use of oxygen is greater in HIIT than MICT. This indicates that you are working harder and becoming more physically fit. Although HIIT is not an easy method of exercising, consistent HIIT training will increase muscular and cardiovascular strength. Additionally, this training method is completed in a shorter amount of time. This may explain why programs like F45 are so popular. You are in and out of the gym in only 45 minutes, and you feel exhausted from the work you performed. As a result, gym goers may feel accomplished and come back for more classes during the week. MICT training has often been described as boring and ineffective.
HIIT could be incorporated into an existing exercise regime if the goals are to lower blood pressure, lose weight, or improve VO2 Max. HIIT can even be performed by people with busy schedules because the workouts are significantly shorter. Under supervision, it can also be performed by obese populations as well as professional athletes because there are potential health and performance benefits for everyone. Although many people are put off HIIT because of the difficulty, the benefits make the effort worthwhile.
