By Ashley Cortes
Decline in Physical Activity After High School
A 2012 study suggested that once a person hits the milestone of high school graduation, their careers transitioning into early adulthood may take off, but their overall physical activity begins to decrease. There may be multiple reasons. This may be the first step that the individual has independent and leaving them without parental support.
Unfortunately, according to the data collected by the World Health Organization in 2019, this has also been tied to a lack of physical activity as we age. Sadly, it has evolved into the fourth leading cause of premature mortality globally.
Physical activity known as High Intensity Interval Training (HIIT) has been researched in recent studies and found to be beneficial for young adults in their maturational transition phases along with their overall aerobic and anaerobic health.
Recommended Physical Activity Guidelines
The 2022 Physical Activity Guidelines for Americans stated “For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity.
Preferably, aerobic activity should be spread throughout the week.” and that “Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.” The transition to early adulthood for most students represents entering the world of postsecondary education and independence.
Other responsibilities emerge in addition to their full or part time course load, extracurriculars, and jobs that leave them feeling overwhelmed. A 2019 study showed that this leads to 50-80% of young adults from ages 18-25 years old failing to meet the 2022 guidelines.
Understanding HIIT and Its Benefits
According to the 2022 American College of Sports Medicine, HIIT is considered to be a combination of high intensity work, performed at 80% to 95% of an individual’s predicted maximum heart rate followed by varied recovery times. A 2019 study involved an 8-week intervention of randomized men and women in the 18-25 age range. The study required participants to conduct 3 HIIT workouts per week lasting 8 minutes in weeks 1-4, 10 minutes in weeks 5-6, and 12 minutes in weeks 7-8. The work-to-rest ratio was 30secs:30 secs throughout the study. This involved combinations of aerobic and core resistance of body weight or with equipment. They also investigated themes of combat, brain, sport, or gym. Those themes were outside the traditional gym HIIT.
Combat included exercises such as squat kicks or punches. Brain HIIT included answering questions during shuttle runs. Sport HIIT included maneuvers such as ketball dribbling. The inventive creativity of these unique HIIT workouts seemed to allow the participants to stay engaged and motivated. The control group of this study were asked to continue their own physical activity routine.
At the end of the eight weeks, those men and women who completed the HIIT workout intervention were seen to have significant improvement in cardio-respiratory and muscular fitness even with only 55% of the population attending 2 or more sessions a week. Researchers also noticed that it positively improved the cognitive function of the students.
The recovery period in between HIIT workouts has also been seen to draw more people to complete the workout and want to exercise more often. In a 2014 study, enjoyment responses were recorded in vigorous-intensity exercises under HIIT conditions compared to those who maintained continuous moderate-intensity.
The Risks of Physical Inactivity in Young Adults
The amount of time postsecondary education students have for leisure and exercise, after having completed their additional job responsibilities, could affect their time and days of availability. With the lack of physical activity in this transition period, these young adults could habituate their physical inactivity pattern into adulthood.
The lack of physical activity has been correlated with non-communicable diseases such as heart disease, cancers, and diabetes mellitus that may ultimately lead to premature death according to a 2019 study.
A 2012 study suggested that, in their sedentary state, they are also likely to pick up other unhealthy traits such as smoking and drinking. Unfortunately, that may build upon unhealthy habits in addition to what is already progressively developing. Therefore, incorporating physical activity as early as possible is important for all ages to help avoid problems now and in the future.
Why HIIT Works for Students
Yet, HIIT is shorter than traditional workouts while still meeting the guidelines of physical activity recommended for the ages of university students. HIIT is making fitness goals more attainable. According to a 2019 study, HIIT workouts can be manipulated to include all individual needs, allowing for group sessions as well.
For example, in the brain HIIT, students could study for exams by asking questions related to their subject matter. Coaches could use sport HIIT to practice sport specific movements that can improve a team. Location may also be manipulated to work around the student’s schedule and budget. HIIT does not require a specific space to conduct exercises and only needs a relatively short period to complete.
Some Universities have adapted these practices to be easily accessible and free of cost to most students. Institutions are offering HIIT workouts in 30-to-45-minute classes that allow cycling, cardio kickboxing, and F45 both on campus and virtually. If students were to attend 3 or more of these classes a week both aerobic and anaerobic health could be positively impacted.
Overall, HIIT is a form of physical activity that is seen as a step in the right direction to help the rate of physical inactivity for university students transitioning into their futures. If adopted, it may help decrease the chances of future health issues.
References
Eather, N., Riley, N., Miller, A., Smith, V., Poole, A., Vincze, L., Morgan, P. J., & Lubans, D. R. (2019). Efficacy and feasibility of HIIT training for university students: The UNI-HIIT RCT. Journal of Science and Medicine in Sport, 22(5), 596–601. https://doi.org/10.1016/j.jsams.2018.11.016
Group exercise. Group Exercise • Recreation and Wellness Center • UCF. (n.d.). Retrieved July 21, 2022, from https://rwc.sdes.ucf.edu/programs/fitness/group-exercise/
Kilpatrick, M. W. (n.d.). High-intensity interval training: A review of physiological … : ACSM’s Health & Fitness Journal. LWW. Retrieved July 21, 2022, from https://journals.lww.com/acsm-healthfitness/fulltext/2014/09000/high_intensity_interval_training__a_review_of.5.aspx
Kohl, H. W., Murray, T. D., & Salvo, D. (2014). Foundations of Physical Activity and Public Health. Human Kinetics.
Kravitz, L. (n.d.). High intensity interval training – ACSM. High-Intensity Interval Training. Retrieved July 22, 2022, from https://www.acsm.org/docs/default-source/files-for-resource-library/high-intensity-interval-training.pdf?sfvrsn=b0f72be6_2
Kwan, M. Y., Cairney, J., Faulkner, G. E., & Pullenayegum, E. E. (2012). Physical activity and other health-risk behaviors during the transition into early adulthood. American Journal of Preventive Medicine, 42(1), 14–20. https://doi.org/10.1016/j.amepre.2011.08.026
U.S. Department of Health and Human Services. (n.d.). Physical activity guidelines for Americans. Retrieved July 21, 2022, from https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines
Pull Quotes:
“The transition to early adulthood for most students represents entering the world of postsecondary education and independence.”
“The inventive creativity of these unique HIIT workouts seemed to allow the participants to stay engaged and motivated.”
