HIT to get fit: metabolic adaptations to low-volume high-intensity interval training

2010 ◽  
pp. 22-24
Author(s):  
Jonathan Little ◽  
Martin Gibala
Keyword(s):  
High Intensity ◽  
Interval Training ◽  
High Intensity Interval Training ◽  
Metabolic Adaptations ◽  
Low Volume ◽  
High Intensity Interval

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

2014 ◽  
Vol 39 (3) ◽  
pp. 409-412 ◽  
Author(s):  
Jenna B. Gillen ◽  
Martin J. Gibala
Keyword(s):  
High Intensity ◽  
Disease Risk ◽  
Interval Training ◽  
High Volume ◽  
Oxidative Capacity ◽  
High Intensity Interval Training ◽  
Exercise Participation ◽  
Cardiometabolic Disorders ◽  
Low Volume ◽  
High Intensity Interval

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.

scholarly journals Low-volume high-intensity interval training improves cardiometabolic health, work ability and well-being in severely obese individuals: a randomized-controlled trial sub-study

2020 ◽  
Vol 18 (1) ◽  
Author(s):  
Dejan Reljic ◽  
Fabienne Frenk ◽  
Hans J. Herrmann ◽  
Markus F. Neurath ◽  
Yurdagül Zopf
Keyword(s):  
Weight Loss ◽  
Work Ability ◽  
High Intensity ◽  
Interval Training ◽  
Well Being ◽  
Cardiometabolic Health ◽  
High Intensity Interval Training ◽  
Severely Obese ◽  
Low Volume ◽  
High Intensity Interval

Abstract Background Obesity is associated with impaired health and lower work ability. Increased physical activity is a cornerstone in the treatment of obesity and related risk factors. Recently, high-intensity interval training (HIIT) has emerged as a popular exercise option. However, data regarding the effects on cardiometabolic health, perceived work ability and well-being in severely obese individuals are lacking. Methods Sixty-five obese individuals with sedentary occupation (48.7 ± 9.9 years, BMI: 39.6 ± 7.1 kg/m2) were randomly allocated to an extremely time-efficient HIIT (5 × 1 min at 80–95% maximal heart rate on cycle ergometers, 2×/week for 12 weeks) or an inactive control group (CON). Both groups received nutritional counseling to support weight loss. Primary outcome was maximal oxygen uptake (VO2max), secondary outcomes were cardiometabolic risk indices, body composition, work ability index (WAI), quality of life (QoL, EQ-5D-5L-questionnaire) and perceived stress (PSQ-questionnaire). Results Mean body weight reduction was 5.3 kg [95% confidence interval (95% CI) − 7.3 to − 3.3 kg] in the HIIT group (P < 0.001) and 3.7 kg (95% CI − 5.3 to − 2.1 kg) in CON (P < 0.001), respectively. Only the HIIT group showed significant (P < 0.001) changes in VO2max [+ 3.5 mL/kg/min (95% CI 2.5 to 4.6 mL/kg/min)], waist circumference [–7.5 cm (95% CI − 9.8 to − 5.1 kg)], mean arterial blood pressure [− 11 mmHg (95% CI − 14 to − 8 mmHg)], WAI [+ 3.0 points (95% CI 1.7 to 4.3 points)] and QoL [+ 10% (95% CI 5 to 16%)]. In CON, none of these parameters improved significantly. Conclusions Low-volume HIIT may induce significant improvements in cardiometabolic health, especially VO2max, WAI and well-being in obese individuals after only 12 weeks. Our results underpin the wide range of benefits on health and subjective measures through exercise that go well beyond simple weight loss through dietary restriction alone. Trial registration: ClinicalTrials.gov Id: NCT03306069. Registered 10 October 2017, https://clinicaltrials.gov/ct2/show/NCT03306069.

Sex Specific Adaptations To Very Low-volume High-intensity Interval Training In Overweight Men And Women

2014 ◽  
Vol 46 ◽  
pp. 721
Author(s):  
Jenna B. Gillen ◽  
Lauren E. Skelly ◽  
Rachel B. Tan ◽  
Brian Martin ◽  
Michael E. Percival ◽  
...  
Keyword(s):  
High Intensity ◽  
Interval Training ◽  
High Intensity Interval Training ◽  
Men And Women ◽  
Low Volume ◽  
High Intensity Interval

An acute bout of high-intensity interval training increases the nuclear abundance of PGC-1α and activates mitochondrial biogenesis in human skeletal muscle

2011 ◽  
Vol 300 (6) ◽  
pp. R1303-R1310 ◽  
Author(s):  
Jonathan P. Little ◽  
Adeel Safdar ◽  
David Bishop ◽  
Mark A. Tarnopolsky ◽  
Martin J. Gibala
Keyword(s):  
Skeletal Muscle ◽  
Mitochondrial Biogenesis ◽  
High Intensity ◽  
Human Skeletal Muscle ◽  
Interval Training ◽  
High Intensity Interval Training ◽  
Acute Bout ◽  
Nuclear Abundance ◽  
Low Volume ◽  
High Intensity Interval

Low-volume, high-intensity interval training (HIT) increases skeletal muscle mitochondrial capacity, yet little is known regarding potential mechanisms promoting this adaptive response. Our purpose was to examine molecular processes involved in mitochondrial biogenesis in human skeletal muscle in response to an acute bout of HIT. Eight healthy men performed 4 × 30-s bursts of all-out maximal intensity cycling interspersed with 4 min of rest. Muscle biopsy samples (vastus lateralis) were obtained immediately before and after exercise, and after 3 and 24 h of recovery. At rest, the majority of peroxisome proliferator-activated receptor γ coactivator (PGC)-1α, a master regulator of mitochondrial biogenesis, was detected in cytosolic fractions. Exercise activated p38 MAPK and AMPK in the cytosol. Nuclear PGC-1α protein increased 3 h into recovery from exercise, a time point that coincided with increased mRNA expression of mitochondrial genes. This was followed by an increase in mitochondrial protein content and enzyme activity after 24 h of recovery. These findings support the hypothesis that an acute bout of low-volume HIT activates mitochondrial biogenesis through a mechanism involving increased nuclear abundance of PGC-1α.

Low-Volume High-Intensity Interval Training Is Sufficient to Ameliorate the Severity of Metabolic Syndrome

2017 ◽  
Vol 15 (7) ◽  
pp. 319-328 ◽  
Author(s):  
Joyce S. Ramos ◽  
Lance C. Dalleck ◽  
Fabio Borrani ◽  
Kassia S. Beetham ◽  
Matthew P. Wallen ◽  
...  
Keyword(s):  
Metabolic Syndrome ◽  
High Intensity ◽  
Interval Training ◽  
High Intensity Interval Training ◽  
Low Volume ◽  
High Intensity Interval
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