Review article
High-intensity Interval Training: Magical Training for Healthier Life
Daniel Bok
Abstract
Physical exercise is an important factor for the improvement of general health status. As cardiorespiratory fitness is one of the most important components of health-related physical fitness, it is essential to find optimal training programmes for its development. Recently, high-intensity interval training (HIIT) has become an extremely popular training programme used for that purpose. This training programme consists of high-intensity (85 – 95% VO2max) work intervals which are interspersed with low-intensity (40 – 60% VO2max) or passive recovery intervals with cyclic exercises as optimal training modes. HIIT can involve either short or long interval formats, both of which enable maximization of time spent in maximal aerobic zone. Besides producing significant improvements in maximal oxygen uptake (VO2max), this type of training affects other cardiovascular risk factors and clinically significantly decreases subcutaneous fat, systolic and diastolic blood pressure, and blood glucose levels while positively regulates blood lipids. Training effects can be expected within a few weeks of exercising, with the magnitude of changes depending on the total training volume and the subject’s initial health status. HIIT is a safe training programme that numerous studies have proven to be effectually superior to moderate-intensity continuous training in all populations. HIIT is performed with high intensity and thus requires short session time, which makes it a very time-efficient training strategy for health improvement as lack of time remains one of the most commonly cited barriers to regular physical exercise participation. Finally, for optimal results, training programme has to be created and implemented by an expert, a kinesiologist who will be able to adapt the training programme to the individual and the working conditions.
Keywords
physical exercise; training programme; cardiorespiratory fitness; maximal oxygen uptake; acute reaction; training effects
Hrčak ID:
227110
URI
Publication date:
28.10.2019.
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