Many reasons make HIIT, high-intensity interval training, a valuable addition to fitness regimes. Scientists and doctors agree that the overall physiological benefits outweigh the inherent risks associated with exercising. This includes but is not limited to weight loss, strength gains, increased mobility, cardiovascular efficiency, etc. Additionally, exercise professionals like personal trainers, group fitness instructors, and exercise physiologists see the opportunities to bypass the obstacle of time constraints and low self-efficacy. Incorporating HIIT into your routine improves fitness levels, brain function, and helps individuals meet weekly physical activity recommendations.
What is HIIT?
High Intensity Interval Training is a protocol that requires the subject to perform exercises that elevate their heart rate to sub-maximal efforts. This is followed by intervals of rest or low effort. For apparently healthy individuals, it’s a fast-track method to build the body’s tolerance for working at such high levels of intensity. For those with medical conditions, it is a method to lower the risk of further development of the condition or even increase the likelihood that they will continue to exercise.
Cardiovascular System
The cardiovascular system delivers nutrients and oxygen to the organs. It’s made up of the heart, arteries, and veins. The heart acts as a pumping mechanism that pushes blood throughout the body. Arteries deliver nutrients and oxygen while veins deliver the deoxygenated blood to the lungs. Organs can’t function without the presence of nutrients and oxygen. Given its role, it’s important to make sure that the system is efficient and resilient.
When following a HIIT protocol, specifically for cardiovascular fitness, the goal is to improve the efficiency and tolerance of the heart to deliver blood to the working muscles of the body. The heart is pushed to work around 76-85% of its max effort and given rest somewhere around 55-60%. The longer the heart can stay operating at that sub-max level generally leads to increased performance in any given sport. For your average human, activities of daily living are no longer taxing efforts compared to the training. With the heart able to work at high demanding levels, individuals can maximize their training efforts in other areas of fitness, especially with muscle gain and fat loss.
Recommended Weekly PA
ACSM, American College of Sports Medicine, recommends that people perform physical activity PA for a minimum of 150 minutes per week according to the CDC less than half of adults in the United States meet this recommendation. Identified barriers include time constraints access to facilities/equipment, medical conditions, lack of commitment, and more. The flexibility of HIIT protocols allows professionals to aid clients in breaking those barriers and gives individuals a tool to hasten the journey to reach their goals. Implementing this training method even increments of 10-minute bouts, puts the body in a position to make the physiological adaptations that lead to a faster recovery heart rate, added caloric burn, fat loss, or muscle strength and endurance depending on your goal.
Individuals who are unable or unwilling to train for extended periods often use 10-minute bouts of exercise. With the shorter increments, an individual can slowly and safely build their tolerance to the physical demands of the protocol and increase the chances of meeting the weekly goal of 150 minutes of physical activity. Additionally, the successful implementation of HIIT can build the confidence needed to keep a fitness regime, even after reaching goals. It’s important to know that before anyone starts to HIIT program, they consult with their doctor for clearance. Improper implementation or failure to address contraindications may result in injury or serious complications.
Brain Functionality
Without going into an in-depth explanation of the inner workings of the brain, please note that it’s an organ of the nervous system, responsible for processing information from the body and external environment and regulating the functions of organs. So, how exactly can HIIT protocols improve brain functionality? The collaboration between the cardiovascular and nervous systems looks something like this; the brain receives oxygenated blood, necessary for function, from the heart. The heart involuntarily pumps as fast or slow as required by the brain. The amount of stress placed on the body determines that requirement. It’s been discussed that HIIT can improve blood flow and increase the overall VO2 max. Increased blood flow puts the brain in the position to operate more efficiently than one without.
Studies have shown that youth who take part in HIIT protocol see increases in executive functioning. That is the ability to plan, focus, and control actions. Individuals with deficits here, generally have difficulty with task completion, time management, reading, social cues, or even controlling impulses. In the realm of fitness, this may manifest as risky behaviors, lack of PA, binge eating/drinking, etc. This isn’t to say that those who don’t exercise lack executive functioning skills. But those who do lack the skill, or meeting challenges to develop it, can receive help from incremental bouts of HIIT protocols.
Conclusion
The implementation of HIIT protocols in a fitness regime can improve an individual’s overall health. By increasing the heart’s ability to deliver oxygen/nutrient-dense blood to organs, individuals can increase their efforts and gains at an expedited rate. On a neurological level, both youth and adults improve their executive functioning skills. Consult your healthcare provider to see if HIIT suits you, and start reaping the health and fitness benefits.
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