Lit Review on High Intensity Interval Training Essay

HIIT (High Intensity Interval Training)- system of organizing cardiorespiratory training which calls for repeated bouts of short duration, high-intensity exercise intervals intermingled with periods of lower intensity intervals of active recovery

Change up your old steady state cardio regimen with High Intensity Interval Training (HIIT). HIIT can get you twice as fit and burn twice as many calories in half the time! It will definitely bring results and you can get an effective workout in as little as 15 minutes.

Anaerobic energy is energy that is produced in the absence of oxygen. On the other hand, aerobic energy is energy that is produced in the presence of oxygen. The difference in energy pathway may explain the difference in VO2 increases between interval training and continuous aerobic exercise. Many people struggle to incorporate cardio into their workout routine because they think they must run endless miles to see results. This excuse is invalid because interval training can provide just as many health benefits, if not more, than continuous aerobic exercise. Even though interval training has been shown to improve performance in many people, a blend of interval training and continuous aerobic exercise that is designed for an individual’s goals is the best approach to implement cardio. Interval training results in greater performance increases and more motivation to exercise than continuous aerobic training in many types of people, including well trained athletes, diabetics, children, and people with Down syndrome. However, the most important thing is for people to incorporate cardio into their exercise

These rounds are made up of extremely focused, gut wrenching, do or die, bell to bell action. One more advanced training systems known in MMA training systems is the HIIT method. The HIIT method stands for 'high intensity interval training' which combines two intervals where one is higher intensity with the other interval being lower intensity which allow the athlete to recuperate and lower their heart rate.

Want to get leaner, faster, and stronger? Looking for the best way to maximize your workouts? Then you should try HIIT training. This acronym stands for high intensity interval training, which is one of the most effective workouts available today. It's the perfect way to burn fat and boost your performance while preserving lean muscle.

Women ages 18-45 were tested in a study demonstrating this4. The women were divided into an exercise and a control group. The exercise group worked out for an hour 3 times per week for 16 weeks; the control group was asked not to exercise for that time. Their endothelial function was tested at 0 and 16 weeks, and the exercise group was tested again 72 hours after their last session. Their flow-mediated dilation (FMD) was tested by inflating a sphygmomanometer cuff, putting pressure on the brachial artery, and using ultrasound to show images telling how well the artery responded to the stress. There was a significant increase in FMD in the exercise group compared to their FMD at T0 and compared to the control group at T16. Exercise, therefore, significantly increases endothelial function, which is vastly important to decrease the risk for CVD. This happens because physical activity causes increased heat production, reactive oxygen species, antioxidants, and shear stress. Shear stress is caused by the increased blood flow during exercise, which puts stress on the vessels, increasing antioxidants, angiogenic factors, and NO, and reduces oxidation. All of these things help endothelial cells protect against mechanical and chemical damage from

The purpose of this study was to compare the effectiveness of continuous moderate intensity exercise training (CMIET) alone V. continuous moderate intensity exercise training combined with a single weekly bought of high intensity interval training (HIIT). The 12 week study focused on 29 total subjects at an average age of 36.9 with a standard deviation of +/- 6.9 years. The subjects were all at moderate risk for cardiovascular disease meaning all participants met at least one or more of the following positive CVD risk factors: dyslipidaemia, hypertension, impaired fasting, blood glucose, and/or obesity. All training was completed using a treadmill and cycle ergometer. The study consisted of three groups. The first group completed 4 weekly sessions

Generally, it was always thought that low-intensity exercise was the way to burn fat, but new research has proven otherwise. The evidence now shows high-intensity interval training is more beneficial than a low-intensity, steady workout of longer duration. This paper reviews the recent research and information gathered showing how high-intensity interval training is a more efficient way to work out because it burns more fat, builds endurance, and is beneficial to individuals’ health.

Barre fitness classes typically start with a warm up of upper body exercises on the floor and then continues at the barre with a focus on the lower body. Barre fitness classes involve the use of weights, resistance bands, and balls. The different methods help sculpt the entire body. Some benefits of Barre workouts are the ability to burn fat quickly and define muscles. Barre workouts are popular because it can be modified for people with injuries or physical limitations.

The control group is to continue normal daily activities as before. Training sessions will take place twice a week for 60 minutes. Both the HIRT and PRT group will begin an exercise session with the same warm-up composed of 5 minutes on a stationary bike. The HIRT exercise program consists of 3 sets of 7-10 repetitions of a pull down, dip, row, chest press, leg press, knee extension, and knee flexion performed at 80% of 1 repetition maximum (RM) on exercise machines. One to three minutes of rest between each set will be given. The workload will increase once participants can perform all three sets or every two weeks. The PRT exercise program consists of the same exercises, except at lower intensities at the start of the study. The PRT intervention is as follows: Week 1-2: three sets of 10 repetitions at 15 RM, Week 3-4: three sets of 12 repetitions at 12 RM, Week 5-6: four sets of 12 repetitions at 12 RM, Week 7-8: four sets of 10 repetitions at 10 RM, Week 9-10: four sets of eight repetitions at 8 RM, Week 11-12: three sets of eight repetitions at 8 RM. Between sets, 1-3 minutes of rest are allotted. All exercise sessions will be supervised and completed in groups of four

Exercise is often thought of in a positive light. It is common belief in today’s society that a healthy diet and a regular exercise routine will lead to a long, healthy life. And in the simplest sense of the word, it will. It has been a tried and true method to control and lose weight, lift a person’s mood, boost energy, combat a variety of health conditions and diseases, promote better sleep patterns, and even increase libido. (Mayo Clinic, July 23, 2011). So with all of these being possible and probable benefits of working out, why would it possibly be anything other than good? Certainly, something with so many benefits can’t be a bad thing? However, we may overlook the fact that it is like any good thing; in excess it can

INTRODUCTION: High-Intensity Interval Training (HIIT) is known as one method to treat Cardiovascular Diseases (CD), such as Coronary Arterial Disease (CAD) and Heart Failure (HF), due to its potential to improve cardio respiratory fitness (1, 15). This exercise format is characterized as aerobic exercise performed in a high intensity - usually controlled by either maximum oxygen uptake or maximum heart rate – with active and low intensity. Performing exercise in high intensities mixed with active rest allows patients to tolerate a higher effort before they become tired. Heart failure patients present a diminished exercise capacity, due to a smaller Ejection Fraction (EF), which tells us how well the heart pumps blood to body. To these patients, High-Intensity Interval Training has been reported for improving Systolic Function due to the increased effort in which the heart is working (16). The necessity to provide nutrients through circulation during exercise leads to an increased contractility and consequently LV Remodeling (15). Coronary Arterial Disease Patients have a decreased blood flow to the myocardial tissue due to an obstruction inside the coronary arteries. HIIT increases the arteriovenous O2 difference, which means there is an elevated consumption of oxygen by the tissues as result of a higher stroke volume. All those benefits have been shown in the literature, but most of the studies present data with short-term interventions. A few studies discuss the benefits

Physical fitness has two main classifications-performance related and health related. People have different performance related requirements in accordance with their occupation but all people have the same health related requirements (The World). Then there are two types of exercise that helps tone a person’s body while increasing its endurance. These are aerobic and anaerobic. Aerobic exercise is exercise that uses the muscles and bones. Cardio activities are a good example of this, such as running or biking. This type of exercise increases the strength of a person’s heart and boosts their lung capacity. Anaerobic exercise is an intense but short amount of exercise (Payment). Since it is only for a brief amount of time, it does not require the amount of oxygen aerobic exercise does. Instead it uses glycogen which comes from the sugar in a person’s blood. An example of this exercise is weight lifting or sprinting. A person’s requires both anaerobic and aerobic exercise for good health. Simply doing a cardio work out is not healthy, and for a person to see real results there must be some activity like weight lifting (“Anaerobic”).

The benefits of physical exercise in humans far outweighs the harmful effects associated with exercise. A prescription of physical activity has been known to delay the onset or prevention of many chronic diseases. An improvement in heart function, lower blood pressure and improve functional capacity is noticed after just a few weeks of exercising. Physical activity will also result in an increase of lean muscle mass, promote weight maintenance, increased flexibility, and a generally stronger more fit individual. Conversely, exercise when preformed strenuously or obsessively can counteract such positive effects, bringing up some issues like oxidative stresses, injuries, and

The articles by Erikson et al., Gatz, Korol et al., and Draganski et al. explore the concept of increased physical activity and/or mental activity having effects on the cognitive function and development or deterioration of the brain as we age. Although I agree that physical exercise is critical in increasing cognitive function because of the health benefits it provides, as well as the increased blood flow and circulation throughout the body, I ultimately believe that a healthy brain is not achieved solely by physical exercise or mental exercise, but both. I think there is a link between physical and mental exercise, and that the combination of these two activities creates higher cognitive functioning of the mind as well as the body. The mind and body come together and meet to make an overall healthy individual.