Low‐volume high‐intensity interval training for cardiometabolic health

Sabag, Angelo; Little, Jonathan P.; Johnson, Nathan A.

doi:10.1113/jp281210

Cited by 73 publications

(96 citation statements)

References 68 publications

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“…Despite having various sub-categories, HIIT is generally sub-categorized into low—less than 15 min—and high-volume (greater than 15 min) HIIT based on the total time spent in active intervals [ 63 ]. These HIIT protocols have been shown to lead to similar, and sometimes greater, health and performance benefits despite less time commitment [ 43 , 64 , 65 , 66 , 67 ].…”

Section: Interval Trainingmentioning

confidence: 99%

“…These HIIT protocols have been shown to lead to similar, and sometimes greater, health and performance benefits despite less time commitment [ 43 , 64 , 65 , 66 , 67 ]. Moreover, as highlighted by a recent review [ 63 ] and meta-analysis [ 43 ], it is evident that low-volume HIIT, involving less than 15 min of active high-intensity training per session, is a time-efficient exercise strategy to improve cardiometabolic health and cardiovascular endurance [ 63 ].…”

Section: Interval Trainingmentioning

confidence: 99%

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Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective

Atakan

Koşar

et al. 2021

IJERPH

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Engaging in regular exercise results in a range of physiological adaptations offering benefits for exercise capacity and health, independent of age, gender or the presence of chronic diseases. Accumulating evidence shows that lack of time is a major impediment to exercise, causing physical inactivity worldwide. This issue has resulted in momentum for interval training models known to elicit higher enjoyment and induce adaptations similar to or greater than moderate-intensity continuous training, despite a lower total exercise volume. Although there is no universal definition, high-intensity interval exercise is characterized by repeated short bursts of intense activity, performed with a “near maximal” or “all-out” effort corresponding to ≥90% of maximal oxygen uptake or >75% of maximal power, with periods of rest or low-intensity exercise. Research has indicated that high-intensity interval training induces numerous physiological adaptations that improve exercise capacity (maximal oxygen uptake, aerobic endurance, anaerobic capacity etc.) and metabolic health in both clinical and healthy (athletes, active and inactive individuals without any apparent disease or disorder) populations. In this paper, a brief history of high-intensity interval training is presented, based on the novel findings of some selected studies on exercise capacity and health, starting from the early 1920s to date. Further, an overview of the mechanisms underlying the physiological adaptations in response to high-intensity interval training is provided.

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Section: Interval Trainingmentioning

confidence: 99%

Section: Interval Trainingmentioning

confidence: 99%

Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective

Atakan

Koşar

et al. 2021

IJERPH

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“…short bouts of high-intensity submaximal exercise interspersed with rest periods) which has become very popular among patients following cardiac rehabilitation programs[ 105 ]. In addition, low-volume high-intensity interval training (typically involving less than 15 minutes of high-intensity exercise per session) is a time and energy efficient way of exercise and leads to similar or even greater cardiorespiratory fitness and cardiac function enhancement when compared to traditional ways of aerobic exercise[ 106 ].…”

Section: Exercise and Coronary Artery Diseasementioning

confidence: 99%

Exercise-mediated adaptations in vascular function and structure: Beneficial effects in coronary artery disease

Sakellariou¹,

Papafaklis²,

Domouzoglou³

et al. 2021

WJC

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Exercise exerts direct effects on the vasculature via the impact of hemodynamic forces on the endothelium, thereby leading to functional and structural adaptations that lower cardiovascular risk. The patterns of blood flow and endothelial shear stress during exercise lead to atheroprotective hemodynamic stimuli on the endothelium and contribute to adaptations in vascular function and structure. The structural adaptations observed in arterial lumen dimensions after prolonged exercise supplant the need for acute functional vasodilatation in case of an increase in endothelial shear stress due to repeated exercise bouts. In contrast, wall thickness is affected by rather systemic factors, such as transmural pressure modulated during exercise by generalized changes in blood pressure. Several mechanisms have been proposed to explain the exercise-induced benefits in patients with coronary artery disease (CAD). They include decreased progression of coronary plaques in CAD, recruitment of collaterals, enhanced blood rheological properties, improvement of vascular smooth muscle cell and endothelial function, and coronary blood flow. This review describes how exercise via alterations in hemodynamic factors influences vascular function and structure which contributes to cardiovascular risk reduction, and highlights which mechanisms are involved in the positive effects of exercise on CAD.

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“…Finally, our analysis is specific to body composition changes and does not take into account other potential effects of the different interventional exercise strategies. Some evidence indicates that higher intensities of exercise may confer superior health-related benefits such as improvements in glucose control, blood pressure, vascular function, and cardiorespiratory fitness (56). Thus, the use of a given endurance exercise strategy should consider individual goals in combination with abilities and preferences.…”

Section: Limitationsmentioning

confidence: 99%

How hard should you train? A meta-analysis of studies comparing body composition changes between interval training and moderate intensity continuous training

Steele¹,

Plotkin²,

Every³

et al. 2021

Preprint

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Objectives: To conduct a systematic review and multilevel meta-analysis of the current literature as to the effects of interval training (IT) vs moderate intensity continuous training (MICT) on measures of body composition, both on a whole-body and regional level. Design: Systematic review and meta-analysis. Data sources: English-language searches of PubMed/MEDLINE, Scopus, and CINAHL conducted in accordance with PRISMA guidelines. Eligibility criteria for selecting studies: a) randomized controlled trials that directly compared IT vs MICT body composition using a validated measure in healthy children and adults; b) training was carried out a minimum of once per week for at least four weeks; c) published in a peer-reviewed English language journal or on a pre-print server. Results: The main model for fat mass effects revealed a trivial standardized point estimate with high precision for the interval estimate, with negligible heterogeneity. The main model for lean mass effects revealed a trivial standardized point estimate with high precision for the interval estimate, with negligible heterogeneity. The GRADE summary of findings suggested high certainty for both main model effects. In comparison to non-intervention control groups, the IT conditions resulted in small reductions in fat mass and trivial increases in lean mass. The MICT conditions also produced small reductions in fat mass, and trivial increases in lean mass. Analysis of regional fat loss revealed trivial between group comparative treatment effects for upper body, lower body and trunk regions with minimal differences between regions. Conclusion: Our findings provide compelling evidence that the intensity of effort during endurance exercise has minimal influence on longitudinal changes in fat mass and lean mass.

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Low‐volume high‐intensity interval training for cardiometabolic health

Cited by 73 publications

References 68 publications

Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective

Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective

Exercise-mediated adaptations in vascular function and structure: Beneficial effects in coronary artery disease

How hard should you train? A meta-analysis of studies comparing body composition changes between interval training and moderate intensity continuous training

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