The popularity of high intensity interval training is on the rise.

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ACSM (guidelines) :

High-Intensity Interval Training

The popularity of high intensity interval training is on the rise. High intensity interval training sessions are commonly called HIIT

workouts. This type of training involves repeated bouts of high intensity effort followed by varied recovery times.

A Complete Physical Activity Program

A well-rounded physical activity program includes

aerobic exercise and strength training exercise, but

not necessarily in the same session. This blend helps

maintain or improve cardiorespiratory and muscular

fitness and overall health and function. Regular physical

activity will provide more health benefits than sporadic,

high intensity workouts, so choose exercises you are

likely to enjoy and that you can incorporate into your

schedule.

ACSM’s physical activity recommendations for healthy

adults, updated in 2011, recommend at least 30 minutes

of moderate-intensity physical activity (working hard

enough to break a sweat, but still able to carry on a

conversation) five days per week, or 20 minutes of more

vigorous activity three days per week. Combinations

of moderate- and vigorous-intensity activity can be

performed to meet this recommendation.

Examples of typical aerobic exercises are:

  • Walking
  • Running
  • Stair climbing
  • Cycling
  • Rowing
  • Cross-country skiing
  • Swimming

In addition, strength training should be performed a

minimum of two days each week, with 8-12 repetitions

of 8-10 different exercises that target all major muscle

groups. This type of training can be accomplished using

body weight, resistance bands, free weights, medicine

balls or weight machines.

The intense work periods may range from 5

seconds to 8 minutes long, and are performed

at 80% to 95% of a person’s estimated maximal

heart rate, the maximum number of times

your heart will beat in a minute without

overexerting yourself. The recovery periods may

last equally as long as the work periods and are

usually performed at 40% to 50% of a person’s

estimated maximal heart rate. The workout

continues with the alternating work and relief

periods totaling 20 to 60 minutes.

What are the benefits of HIIT?

HIIT training has been shown to improve:

  • aerobic and anaerobic fitness
  • blood pressure
  • cardiovascular health
  • insulin sensitivity (which helps the exercising

muscles more readily use glucose for fuel to

make energy)

  • cholesterol profiles
  • abdominal fat and body weight while

maintaining muscle mass.

Why is HIIT Training so Popular?

HIIT training can easily be modified for people

of all fitness levels and special conditions,

such as overweight and diabetes. HIIT

workouts can be performed on all exercise

modes, including cycling, walking, swimming,

aqua training, elliptical cross-training, and in

many group exercise classes. HIIT workouts

provide similar fitness benefits as continuous

endurance workouts, but in shorter periods of

time. This is because HIIT workouts tend to

burn more calories than traditional workouts,

especially after the workout. The post-exercise

period is called “EPOC”, which stands for

excess postexercise oxygen consumption. This

is generally about a 2-hour period after an

exercise bout where the body is restoring itself

to pre-exercise levels, and thus using more

energy. Because of the vigorous contractile

nature of HIIT workouts, the EPOC generally

tends to be modestly greater, adding about 6

to 15% more calories to the overall workout

energy expenditure.

How do You Develop a HIIT Exercise

Program?

When developing a HIIT program, consider

the duration, intensity, and frequency of the

work intervals and the length of the recovery

intervals. Intensity during the high intensity

work interval should range ≥ 80% of your

estimated maximal heart rate. As a good

subjective indicator, the work interval should

feel like you are exercising “hard” to “very

hard”. Using the talk test as your guide, it

would be like carrying on a conversation, with

difficulty. The intensity of the recovery interval

should be 40-50% of your estimate maximal

heart rate. This would be a physical activity

that felt very comfortable, in order to help you

recover and prepare for your next work interval.

Staying Active Pays Off!

Those who are physically active tend to live longer,

healthier lives. Research shows that moderate physical

activity – such as 30 minutes a day of brisk walking –

significantly contributes to longevity. Even a person

with risk factors like high blood pressure, diabetes

or even a smoking habit can gain real benefits from

incorporating regular physical activity into their daily

life.

As many dieters have found, exercise can help you

stay on a diet and lose weight. What’s more – regular

exercise can help lower blood pressure, control blood

sugar, improve cholesterol levels and build stronger,

denser bones.

The First Step

Before you begin an exercise program, take a fitness test,

or substantially increase your level of activity, make sure

to answer the following questions. This physical activity

readiness questionnaire (PAR-Q) will help determine if

you’re ready to begin an exercise routine or program.

  • Has your doctor ever said that you have a heart

condition or that you should participate in physical

activity only as recommended by a doctor?

  • Do you feel pain in your chest during physical activity?
  • In the past month, have you had chest pain when you

were not doing physical activity?

  • Do you lose your balance from dizziness? Do you ever

lose consciousness?

  • Do you have a bone or joint problem that could be

made worse by a change in your physical activity?

  • Is your doctor currently prescribing drugs for your

blood pressure or a heart condition?

  • Do you know of any reason you should not participate

in physical activity?

If you answered yes to one or more questions, if you are

over 40 years of age and have recently been inactive,

or if you are concerned about your health, consult a

physician before taking a fitness test or substantially

increasing your physical activity. If you answered no to

each question, then it’s likely that you can safely begin

exercising.

Prior to Exercise

Prior to beginning any exercise program, including

the activities depicted in this brochure, individuals

should seek medical evaluation and clearance to engage

in activity. Not all exercise programs are suitable for

everyone, and some programs may result in injury.

Activities should be carried out at a pace that is

comfortable for the user. Users should discontinue

participation in any exercise activity that causes pain or

discomfort. In such event, medical consultation should

be immediately obtained.

ACSM grants permission to reproduce this brochure if it is reproduced in its entirety without alteration. The text may be reproduced in another publication if it is used in its entirety

without alteration and the following statement is added: Reprinted with permission of the American College of Sports Medicine. Copyright © 2014 American College of Sports Medicine.

This brochure is a product of ACSM’s Consumer Information Committee. Visit ACSM online at www.acsm.org.

The relationship of the work and recovery

interval is important. Many studies use a

specific ratio of exercise to recovery to improve

the different energy systems of the body. For

example, a ratio of 1:1 might be a 3-minute

hard work (or high intensity) bout followed by

a 3-minute recovery (or low intensity) bout.

These 1:1 interval workouts often range about

3, 4, or 5 minutes followed by an equal time

in recovery. Another popular HIIT training

protocol is called the “spring interval training

method”. With this type of program the

exerciser does about 30 seconds of ‘sprint or

near full-out effort’, which is followed by 4 to

4.5 minutes of recovery. This combination of

exercise can be repeated 3 to 5 times. These

higher intensity work efforts are typically

shorter bouts (30 seconds with sprint interval

training).

What are the Safety Concerns with HIIT

Training?

Persons who have been living rather sedentary

lifestyles or periods of physical inactivity

may have an increased coronary disease risk

to high intensity exercise. Family history,

cigarette smoking, hypertension, diabetes (or

pre-diabetes), abnormal cholesterol levels

and obesity will increase this risk. Medical

clearance from a physician may be an

appropriate safety measure for anyone with

these conditions before staring HIIT or any

exercise training. Prior to beginning HIIT

training a person is encouraged to establish a

foundational level of fitness. This foundation

is sometimes referred to as a “base fitness

level”. A base fitness level is consistent aerobic

training (3 to 5 times a week for 20 to 60

min per session at a somewhat hard intensity)

for several weeks that produces muscular

adaptations, which improve oxygen transport to

the muscles. Establishing appropriate exercise

form and muscle strength are important before

engaging in regular HIIT to reduce the risk of

musculoskeletal injury.

Regardless of age, gender and fitness level,

one of the keys to safe participation of HIIT

training is for all people to modify the intensity

of the work interval to a preferred challenging

level. Safety in participation should always

be primary priority, and people should focus

more on finding their own optimal training

intensities as opposed to keeping up with other

persons.

How Many Times a Week Can You do

a HIIT Workout?

HIIT workouts are more exhaustive then

steady state endurance workouts. Therefore, a

longer recovery period is often needed. Perhaps

start with one HIIT training workout a week,

with your other workouts being steady state

workouts. As you feel ready for more challenge,

add a second HIIT workout a week, making

sure you spread the HIIT workouts throughout

the week.

Final HIIT Message

Interval training has been an integral part

of athletic training programs for many years

because a variety of sport and recreational

activities require short bursts of movement at

high intensities. Interval training is becoming

an increasingly recognized and well-liked

method of training. The incorporation of

interval training into a general conditioning

program will optimize the development of

cardiorespiratory fitness as well as numerous

other health benefits. Give HIIT a try

Anúncios

2 comentários em “The popularity of high intensity interval training is on the rise.

    Anônimo disse:
    03/20/2017 às 20:32

    Top muito bem !
    👌

    Curtir

    Haikal Rosli disse:
    04/25/2017 às 06:09

    Very insightful post! Likes that you pointed out that one should not over train with HIIT. About 2-3 times a week would be perfect. Other than that, aerobic cardio should be implemented for recovery. Thanks for this post!

    Curtir

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