21 Benefits of High-Intensity Interval Training

Posted on by Jesse Santiano, M.D.

A common barrier to exercise is lack of time. A solution to that problem consistent with the 80/20 rule is the High-Intensity Interval Training (HIIT). HIIT allows for the maximum benefits of exercise to be obtained for a short time.

What is HIIT?

HIIT is defined as a quick burst of high-intensity exercise with seconds of light activities in between. The level of intensity is measured by the heart rate. High intensity is defined as 85-95% of the maximum heart rate and is based on age and resting heart rate. This helpful site can calculate what should be the target heart rate.

 Who needs to do HIIT?

Anyone who wants to prevent chronic and deadly diseases like heart failure, obesity, metabolic syndrome, diabetes, and hypertension. Before you start any exercise program like HIIT, it is essential to have a discussion with your doctor. HIIT is safe, but it always pays to be careful and follow the precautions that your physicians will give you.

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What are the Benefits of HIIT?

In a meta-analysis of 10 studies that compared moderate-intensity continuous training (MICT, heart rate 50-75% of maximum) and HIIT that involved 273 people with heart failure, obesity, metabolic syndrome, diabetes, and hypertension, subjects who did the HIIT had more significant improvements over MICT with regards to the following.

Cardiovascular Improvement

  1. Increases exercise capacity and cardiorespiratory fitness
  2. Lower systolic and diastolic blood pressure by 12 and 8 mm Hg
  3. Better contractility of the heart and skeletal muscles with less fatigue
  4. In patients with heart failure, the beneficial effect is similar to the effect of medications
  5. More mitochondria are produced within each cells providing more energy
  6. Decreases arterial stiffness making the heart work less but pump more blood
  7. More nitric oxide is produced by the blood vessels, and it’s anti-inflammatory, anti-platelet, antiproliferative, anti-oxidant and vasodilating effects are gained
  8. Promotes the growth of collateral blood vessels around a diseased coronary artery

Lipid Profile

  1. Lower triglycerides
  2. Increases HDL  to help clean up atherosclerosis
  3. Lowers  LDL

Diabetes and blood sugar control

  1. Lower fasting  blood sugar
  2. Reduces HbA1C
  3. Enhanced insulin sensitivity makes it easier for the glucose to enter the cells
  4. With lower insulin resistance, hyperinsulinemia and its many problems are prevented

Fat Loss

  1. Reduces body fat especially visceral fat
  2. Higher adiponectin secretion contributes to insulin sensitivity
  3. Lower production of inflammatory cytokines that causes autoimmunity, genetic changes, inflammation, and cell-damaging  oxidation

Brain function

  1. Improves cognition
  2. Higher working memory by increased blood flow and oxygen in the brain

Ischemic Preconditioning

HIIT produces cellular changes that make the cell survive a loss of blood supply such as a heart attack or stroke.

The shorter duration makes greater adherence to the exercise program possible.

Exercise by itself produces other benefits like the production of beneficial proteins form the muscles called exerkines. Sweating is another way to get rid of excess triglycerides, sugar, heavy metals, cytokines and toxins from the body

Talk to your physician first before doing any exercise program.

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Related Readings:

  1. High-Intensity Interval Training can Activate Ischemic Preconditioning
  2. The 20/80 Rule for Health
  3. 21 Benefits of High-Intensity Interval Training
  4. Are You Ready for High-Intensity Life Situations?
  5. No Time to Exercise? Let’s Fix That
  6. Exercise and Neurogenesis
  7. 8 Ways Decent Dental Care Defies Dementia
  8. Who Should NOT do HIIT?
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  10. Early Time-Restricted Feeding is Intermittent Fasting In Sync with the Circadian Rhythm

References:

  1. Weston KS, Wisløff U, Coombes JS. High-intensity interval training in patients with lifestyle-induced cardiometabolic disease: a systematic review and meta-analysis British Journal of Sports Medicine 2014;48:1227-1234.
  2. Najafipour et al., Effect of regular exercise training on changes in HbA1c, BMI, and VO2max among patients with type 2 diabetes mellitus: an 8-year trial. BMJ Open Diabetes Res Care. 2017;5(1):e000414. Published 2017 Nov 8. doi:10.1136/bmjdrc-2017-000414
  3. Ross et al. Importance of Assessing Cardiorespiratory Fitness in Clinical Practice: A Case for Fitness as a Clinical Vital Sign: A Scientific Statement From the American Heart Association. Circulation. 2016 Dec 13;134(24):e653-e699. Epub 2016 Nov 21.
  4. Sun et al. Effects of HIIT and MICT on cardiovascular risk factors in adults with overweight and/or obesity: A meta-analysis. PLoS One. 2019;14(1):e0210644. Published 2019 Jan 28. doi:10.1371/journal.pone.0210644
  5. Wisløff et al. Superior cardiovascular effect of aerobic interval training versus moderate continuous training in heart failure patients: a randomized study.  2007 Jun 19;115(24):3086-94. Epub 2007 Jun 4.
  6. Schjerve et al., Both aerobic endurance and strength training programs improve cardiovascular health in obese adults. Clin Sci (Lond) 1 November 2008; 115 (9): 283–293. doi: https://doi.org/10.1042/CS20070332

Image Credits:

  • The Heart By Patrick J. Lynch, medical illustrator – Patrick J. Lynch, medical illustrator, CC BY 2.5, https://commons.wikimedia.org/w/index.php?curid=1492978

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