User:Anice40/High-intensity interval training

Procedure[edit]
An alternative form of HIIT, designed for heart rate training, involves a 30 minute period of cardio followed by 30 minutes of full-body resistance training to help maximize calorie burning. The idea is to combine aerobic exercise with intense weight and resistance training to achieve a high level heart rate for an extended period of time, in order to maximize strength and endurance.

Cardiovascular effects[edit]
A 2019 clinical trial assessed the effects of HIIT on vascular health in inactive people and found that HIIT has beneficial vascular effects, based on observed decreases in arterial wall thickness and increase in endothelial function. The trial also found that HIIT had stronger effects than medium intensity continuous training (MICT) in enhancing flow mediated dilation and lowering pulse wave velocity in inactive adults from the greater blood flow and vasodilation of blood vessels stimulated by HIIT. Increased flow mediated dilation allows for greater opening of an artery and increased blood flow, allowing for more oxygen to be supplied throughout the body during activity. Pulse wave velocity is used to monitor arterial stiffness; which increases with age and high blood pressure, leading to a higher probability of cardiovascular problems including hypertension or a stroke.

A 2020 study examined the impact of HIIT and moderate intensity continuous training (MICT) on overweight individuals by measuring the effect on cardiorespiratory fitness (CRF). The study found that both forms of training were effective in improving CRF with an increase in VO2 max, however there was no evidence that either training method was more effective than the other in improving cardiorespiratory fitness.

Rehabilitative effects
A 2019 meta-analysis on the possible benefits of HIIT for people suffering from coronary artery disease or heart failure suggests a HIIT regiment is beneficial for substantially improving both groups VO2 max and overall exercise capacity; with more intense HIIT leading to the greatest cardiovascular improvements. The study also discovered that a combination of a proper HIIT program with active recovery instead of passive recovery is most beneficial to improving heart contractibility in patients with heart failure.

A 2019 study on the relevance of exercise intensity in lower back rehabilitation, demonstrated higher intensity had a greater effectiveness with back therapy than moderate intensity exercise. Participants in the HIIT group had a decrease in back pain intensity and an increase in back muscle strength. In 2020, a similar study explained the strong effectiveness of cardiorespiratory HIIT in treating lower back pain, when combined with other forms of HIIT or mobility exercises.

Fat oxidation[edit]
A 2021 systematic review examined the effects of HIIT combined with resistance training in teens (ages 10-19), without providing a nutritional plan. The study found that 8 to 12 weeks of HIIT combined with resistance training can substantially reduce waist size and body fat percentage. However the study did not find conclusive evidence of HIIT and resistance training being an effective solitary treatment for type 2 diabetes or arterial hypertension, but did find HIIT has the potential to reduce future cardiovascular problems in teens.

See also [edit]

 * Aerobic exercise
 * Anaerobic exercise
 * Physical fitness
 * Powerlifting