The most remarkable finding in the study was that the two groups of exercisers saw the same improvement in their oxygen uptake, despite their varying time commitments. In a study , Gibala and his fellow researchers got a group of overweight and obese sedentary adults to do three workouts per week, for a total of 30 minutes of exercise. Each workout included three second intervals of fast pedaling on an exercise bike.
Even in that short period of time, the study participants saw improvements in their VO2 max. Reviews of the research have come to similar conclusions: Interval routines lead to greater gains in VO2 max compared with other forms of training in a shorter period of time. Of course, the more you put into a HIIT workout, the more heart health benefits you get out.
In this meta-analysis , researchers evaluated the effects of high-intensity interval training studies, separating out nine studies that showed the largest improvements in VO2 max and nine studies that reported the smallest gains. The findings were telling: Less intense training programs with shorter intervals carried the least health benefits, while interval training studies reporting the greatest increases typically used longer three- to five-minute intervals.
For this reason, athletes have long used the interval technique to up their game, Mayo Clinic exercise researcher Michael Joyner told Vox in One measure for blood pumping is something called stroke volume, or the volume of blood that comes out when the heart contracts. And a major determinant of VO2 max is stroke volume.
Researchers have repeatedly shown that people can burn comparable amounts of calories in HIIT routines lasting, say, 20 minutes, compared to longer continuous exercise routines lasting, say, 50 minutes. A systematic review of the trials comparing HIIT and SIT with moderate-intensity continuous training found all workouts performed about the same on fat loss.
HIIT routines, by definition, tend to be shorter. So if your goal is weight loss, you might consider a longer interval routine, and you definitely want to look at your diet. So that means the afterburn effect is greater after the intervals — but it peters out after a while. To step up your fitness levels, increase the intensity or duration, but not both at once. Extend any increases slowly over a period of time. Train on smooth, flat surfaces. The added intensity of interval training requires that your muscles and joints be flexible and supple.
Do away with stiff, tight muscles and joints; Improve your freedom of movement; Get rid of injuries, aches and pains; Improve your sporting performance; and Take your flexibility to the next level. Sprint Program: Perform this program two to three times a week with plenty of rest between workouts. Recover for 2 minutes by slowing down to an easy jog or a walk. Perform the remainder of your sprints by pushing yourself all-out for each sprint.
Recover for 2 to 4 minutes after each remaining sprint. Allow days of rest between sprint workouts. The Shuttle Run: For sports such as soccer, hockey, basketball and tennis.
Set up markers 25 yards apart. Sprint from one marker to the other and back for one repetition. Do 6 repetitions at maximal speed and time your results. Rest for 5 minutes making sure you are still moving. Repeat the drill once more. Add the 2 times then halve it to find the average time.
Test monthly to track your progress. Research and References Beachle, T. Earle, R. December 26, How to get the most out of your exercise time, according to science. Foster, C. Farland, C. Guidotti, F. Harbin, M. Roberts, B. Schuette, J. Tuuri, A. Doberstein, S. Porcari, J. It is in this phase that the aerobic system is using oxygen to convert stored carbohydrates into energy. This means athletes can exercise at a higher intensity for a longer period of time before fatigue or pain slows them down.
Interval training adheres to the principle of adaptation. Interval training leads to many physiological changes including an increase in cardiovascular efficiency the ability to deliver oxygen to the working muscles as well as increased tolerance to the build-up of lactic acid. By Mayo Clinic Staff. Show references AskMayoExpert.
Physical activity adult. Mayo Clinic; Batacan RB, et al. Effects of high-intensity interval training on cardiometabolic health: A systematic review and meta-analysis of intervention studies.
Cao M, et al. Effects of high-intensity interval training versus moderate-intensity continuous training on cardiorespiratory fitness in children and adolescents: A meta-analysis. Machado AF, et al. High-intensity interval training using whole-body exercises: Training recommendations and methodological overview. Ito S. High-intensity interval training for health benefits and care of cardiac diseases: The key to an efficient exercise protocol. ACSM information on: High-intensity interval training.
American College of Sports Medicine. Accessed Feb. Physical Activity Guidelines for Americans. Department of Health and Human Services. Laskowski ER expert opinion.
Mayo Clinic. See also 10, steps 5K training schedule Exercise warm-up Aerobic exercise Air pollution and exercise Ankle weights for fitness walkers Barefoot running shoes Buying athletic shoes?
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