Whereas modern interval training has linkages to military preparedness and athletic competition, the recent resurgence of interest in interval training can be attributed to potential health-related benefits of HIIT. CONTEMPORARY RESEARCH MODELS OF INTERVAL TRAINING Interval Training: exercise that involves periods of intense work and recovery that vary on the intensity and duration of each segment.īody Weight or Resistance HIIT: interval training that uses bodily movements, weighted objects, bars, or devices for high-repetition resistance activities.Īerobic HIIT: interval training that uses traditional aerobic exercise modalities such as running and cycling. Therefore, this article provides an overview of common protocols and evidence-based strategies to support designing effective programming using aerobic HIIT. Although both types of HIIT programs are used widely and research indicates the effectiveness of body weight-type HIIT programming ( 13), most research has focused on HIIT that primarily is aerobic because cycling and treadmill running enable more accurate assessment of work to describe the training stimulus. In contrast, resistance/body weight HIIT makes use of calisthenics, plyometrics, and/or loaded lifts in training programs like Tabata, CrossFit, boot camp training, or other similar classes. Aerobic HIIT training most often uses running and cycling to deliver the desired intensities by way of activities such as spin classes and track-based running workouts. Both involve periods of intense effort followed by recovery segments, with the primary difference being the modality of exercise. One category is referred to as “aerobic HIIT” and the other is “body weight HIIT” or “resistance HIIT” (see Sidebar). Modern fitness programming has adopted the term “high-intensity interval training” or HIIT as a way to describe this approach to fitness and performance, and two general categories have emerged. Altering the intensity and duration of the work and recovery periods allows for the production of a nearly infinite number of interval training workouts. Interval training involves alternating periods of relatively intense work and recovery. Interval training is an emerging trend that may have merits in this regard. Therefore, researchers and practitioners must search for PA programming options that provide health benefits while possessing characteristics that lead to sustained behavior. Physical inactivity is now believed to be a major cause of morbidity and mortality, making clear that physical inactivity is problematic ( 11). These numbers reflect little change during the last decade and indicate that public health efforts related to boosting PA have not generated desired outcomes. Importantly, research indicates that fewer than half of all Americans meet current activity guidelines ( 16). His research interests focus on the impact of obesity, insulin resistance, and type 2 diabetes on metabolic health.ĭisclosure: The authors declare no conflicts of interest and do not have any financial disclosures.Ĭurrent guidelines for physical activity (PA) recommend the accumulation of 150 minutes of moderate or 75 minutes of vigorous activity per week ( 15). His education is in kinesiology where he specializes in exercise physiology. Little, Ph.D., is an assistant professor of Exercise Science in the School of Health and Exercise Sciences at the University of British Columbia at Okanagan. Her research interests include self-regulation of health behaviors such as physical activity, diet, and smoking. Her education is in the areas of kinesiology and exercise psychology. Jung, Ph.D., is an assistant professor of Exercise Science in the School of Health and Exercise Sciences at the University of British Columbia at Okanagan. His research interests include physical activity motivation, perceived exertion, and mood. His education is in the areas of nutrition, kinesiology, and health education. Kilpatrick, Ph.D., is an associate professor of Exercise Science in the School of Physical Education and Exercise Science at the University of South Florida.

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