Difference between revisions of "The Science of High Intensity Interval Training-table"

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(Created page with "{| class="wikitable" style="margin-left: auto; margin-right: auto; border: none;" ! Study ! Subjects ! Study length ! Protocol ! Outcome ! Best Result ! Notes |- | rowspan="4...")
 
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! Best Result
 
! Best Result
 
! Notes
 
! Notes
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|-
 +
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Tabata-1996<ref name="Tabata-1996"/>
 +
|  rowspan="2" rowspan="2"|
 +
14 varsity level collage athletes ([[VO2max|V̇O<sub>2</sub>max]] ~50)
 +
|  rowspan="2" rowspan="2"|
 +
5 days/week
 +
6 weeks
 +
 +
| '''HIIT (HIIT-SIx170)'''
 +
4 days/week 7-8x (20 seconds at 170% [[VO2max|V̇O<sub>2</sub>max]] + 10 seconds rest)
 +
1 day/week 30 min at 70% [[VO2max|V̇O<sub>2</sub>max]] + 4x (30 seconds at 170% [[VO2max|V̇O<sub>2</sub>max]] + 10 seconds rest)
 +
| Raised [[VO2max|V̇O<sub>2</sub>max]] by 14.5%
 +
Increased anaerobic capacity by 28%
 +
|  rowspan="2" rowspan="2"|
 +
HIIT
 +
|  rowspan="2" rowspan="2"|
 +
HIIT produced a greater improvement in [[VO2max|V̇O<sub>2</sub>max]] for far less time commitment
 +
|-
 +
| '''Continuous Moderate Exercise'''
 +
60 minutes at 70% [[VO2max|V̇O<sub>2</sub>max]]
 +
| Raised [[VO2max|V̇O<sub>2</sub>max]] by 9.5%
 +
No change in anaerobic capacity
 
|-
 
|-
 
|  rowspan="4" rowspan="4"|  
 
|  rowspan="4" rowspan="4"|  
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3 days/week
 
3 days/week
 
8 weeks
 
8 weeks
−
| '''Short HIIT'''
+
| '''Short HIIT (HIIT-SIx90)'''
 
47x 15 seconds at 90-95% [[Maximum Heart Rate|HR<sub>max</sub>]] + 15 seconds at 70% [[Maximum Heart Rate|HR<sub>max</sub>]]  
 
47x 15 seconds at 90-95% [[Maximum Heart Rate|HR<sub>max</sub>]] + 15 seconds at 70% [[Maximum Heart Rate|HR<sub>max</sub>]]  
 
| Raised [[VO2max|V̇O<sub>2</sub>max]] 5.5%
 
| Raised [[VO2max|V̇O<sub>2</sub>max]] 5.5%
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All groups improved economy, with no differences, and [[Lactate Threshold]] unchanged as a percentage of [[VO2max|V̇O<sub>2</sub>max]]
 
All groups improved economy, with no differences, and [[Lactate Threshold]] unchanged as a percentage of [[VO2max|V̇O<sub>2</sub>max]]
 
|-
 
|-
−
| '''Long HIIT'''
+
| '''Long HIIT (HIIT-LCx90)'''
 
4x 4 min, 90-95% [[Maximum Heart Rate|HR<sub>max</sub>]] + 3 min at 70%max
 
4x 4 min, 90-95% [[Maximum Heart Rate|HR<sub>max</sub>]] + 3 min at 70%max
 
| Raised [[VO2max|V̇O<sub>2</sub>max]] 7.2%
 
| Raised [[VO2max|V̇O<sub>2</sub>max]] 7.2%
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3 days/week
 
3 days/week
 
16 weeks
 
16 weeks
−
| '''HIIT'''
+
| '''HIIT (HIIT-LCx90)'''
 
4x 4 min at 90% [[Maximum Heart Rate|HR<sub>max</sub>]] + 3 min 70% [[Maximum Heart Rate|HR<sub>max</sub>]]
 
4x 4 min at 90% [[Maximum Heart Rate|HR<sub>max</sub>]] + 3 min 70% [[Maximum Heart Rate|HR<sub>max</sub>]]
 
total 40 min,  
 
total 40 min,  
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|  rowspan="2" rowspan="2"|  
 
|  rowspan="2" rowspan="2"|  
 
2 weeks
 
2 weeks
−
| '''HIIT'''
+
| '''HIIT (HIIT-SCx260)'''
−
4-6x 30 seconds 'all out' + 4 min recovery
+
4-6x 30 seconds 'all out' + 4 min recovery (260%)
 
Totals for two weeks, 135 minutes and 950 Kj
 
Totals for two weeks, 135 minutes and 950 Kj
 
|  rowspan="2" rowspan="2"|  
 
|  rowspan="2" rowspan="2"|  
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3 days/week
 
3 days/week
 
8 weeks
 
8 weeks
−
| '''HIIT'''
+
| '''HIIT (HIIT-SIx100)'''
 
30x 30 sec @ 100% [[VO2max|V̇O<sub>2</sub>max]] + 30 sec rest
 
30x 30 sec @ 100% [[VO2max|V̇O<sub>2</sub>max]] + 30 sec rest
 
| Raised [[VO2max|V̇O<sub>2</sub>max]] 9-16%
 
| Raised [[VO2max|V̇O<sub>2</sub>max]] 9-16%
−
No change in blood [[Lactate]] during continuous exercise
 
 
|  rowspan="2" rowspan="2"|  
 
|  rowspan="2" rowspan="2"|  
 
HIIT
 
HIIT
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30 minutes at 50% [[VO2max|V̇O<sub>2</sub>max]]
 
30 minutes at 50% [[VO2max|V̇O<sub>2</sub>max]]
 
| Raised [[VO2max|V̇O<sub>2</sub>max]] 5-7%
 
| Raised [[VO2max|V̇O<sub>2</sub>max]] 5-7%
−
Reduced blood [[Lactate]] during continuous exercise by nearly 50%
 
 
|-
 
|-
 
|  rowspan="3" rowspan="3"|  
 
|  rowspan="3" rowspan="3"|  
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Plus 3 runs/week <= 65% [[Maximum Heart Rate|HR<sub>max</sub>]]
 
Plus 3 runs/week <= 65% [[Maximum Heart Rate|HR<sub>max</sub>]]
 
6 weeks
 
6 weeks
−
| '''Short HIIT'''
+
| '''Short HIIT (HIIT-SIx90)'''
 
30-40x 15 sec run, 15 sec rest
 
30-40x 15 sec run, 15 sec rest
 
Avg ~3.0 Km/workout
 
Avg ~3.0 Km/workout
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Better improvements from continuous training than HIIT, but the continuous training is at an unusually high intensity that is probably close to a 10K race, three times a week.  
 
Better improvements from continuous training than HIIT, but the continuous training is at an unusually high intensity that is probably close to a 10K race, three times a week.  
 
|-
 
|-
−
| '''Long HIIT'''
+
| '''Long HIIT (HIIT-LCx90)'''
 
4-6x 4 min run, 2 min rest
 
4-6x 4 min run, 2 min rest
 
Avg ~5.6 Km/workout
 
Avg ~5.6 Km/workout
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Continuous 5x week
 
Continuous 5x week
 
6 weeks
 
6 weeks
−
| '''HIIT'''
+
| '''HIIT (HIIT-SCxAO)'''
 
4-6x 30 seconds 'all out', 4.5 min rest
 
4-6x 30 seconds 'all out', 4.5 min rest
 
1.5 hours/week
 
1.5 hours/week
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|  rowspan="2" rowspan="2"|  
 
|  rowspan="2" rowspan="2"|  
 
45 workouts over 15 weeks
 
45 workouts over 15 weeks
−
| '''HIIT'''
+
| '''HIIT (HIIT-SIxAO)'''
 
60x 8 seconds 'all out', 12 seconds rest (5 min [[Warmup]], 20 min conditioning, 5 min [[Cooldown]])
 
60x 8 seconds 'all out', 12 seconds rest (5 min [[Warmup]], 20 min conditioning, 5 min [[Cooldown]])
 
| Increased [[VO2max|V̇O<sub>2</sub>peak]] 24%
 
| Increased [[VO2max|V̇O<sub>2</sub>peak]] 24%
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Non-significant 9% reduction in fasting insulin
 
Non-significant 9% reduction in fasting insulin
 
No change in Leptin
 
No change in Leptin
−
|-
 
−
|  rowspan="2" rowspan="2"|
 
−
Tabata-1996<ref name="Tabata-1996"/>
 
−
|  rowspan="2" rowspan="2"|
 
−
14 varsity level collage athletes ([[VO2max|V̇O<sub>2</sub>max]] ~50)
 
−
|  rowspan="2" rowspan="2"|
 
−
5 days/week
 
−
6 weeks
 
−
 
−
| '''HIIT'''
 
−
4 days/week 7-8x (30 seconds at 170% [[VO2max|V̇O<sub>2</sub>max]] + 10 seconds rest)
 
−
1 day/week 30 min at 70% [[VO2max|V̇O<sub>2</sub>max]] + 4x (30 seconds at 170% [[VO2max|V̇O<sub>2</sub>max]] + 10 seconds rest)
 
−
| Raised [[VO2max|V̇O<sub>2</sub>max]] by 14.5%
 
−
Increased anaerobic capacity by 28%
 
−
|  rowspan="2" rowspan="2"|
 
−
HIIT
 
−
|  rowspan="2" rowspan="2"|
 
−
HIIT produced a greater improvement in [[VO2max|V̇O<sub>2</sub>max]] for far less time commitment
 
−
|-
 
−
| '''Continuous Moderate Exercise'''
 
−
60 minutes at 70% [[VO2max|V̇O<sub>2</sub>max]]
 
−
| Raised [[VO2max|V̇O<sub>2</sub>max]] by 9.5%
 
−
No change in anaerobic capacity
 
 
|-
 
|-
 
|  rowspan="2" rowspan="2"|  
 
|  rowspan="2" rowspan="2"|  
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3 days/week
 
3 days/week
 
10 weeks
 
10 weeks
−
| '''4x HIIT'''
+
| '''4x HIIT (HIIT-LCx90)'''
 
10 min [[Warmup]]
 
10 min [[Warmup]]
 
4x 4 min at 90% [[Maximum Heart Rate|HR<sub>max</sub>]] + 3 min 70% [[Maximum Heart Rate|HR<sub>max</sub>]]
 
4x 4 min at 90% [[Maximum Heart Rate|HR<sub>max</sub>]] + 3 min 70% [[Maximum Heart Rate|HR<sub>max</sub>]]
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This study showed remarkable results using a single high intensity bout of exercise.  
 
This study showed remarkable results using a single high intensity bout of exercise.  
 
|-
 
|-
−
| '''1x HIIT'''
+
| '''1x HIIT (HIIT-LCx90)'''
 
10 min [[Warmup]]
 
10 min [[Warmup]]
 
4 min at 90% [[Maximum Heart Rate|HR<sub>max</sub>]]
 
4 min at 90% [[Maximum Heart Rate|HR<sub>max</sub>]]

Latest revision as of 07:53, 15 December 2017

Study Subjects Study length Protocol Outcome Best Result Notes

Tabata-1996[1]

14 varsity level collage athletes (V̇O2max ~50)

5 days/week 6 weeks

HIIT (HIIT-SIx170)

4 days/week 7-8x (20 seconds at 170% V̇O2max + 10 seconds rest) 1 day/week 30 min at 70% V̇O2max + 4x (30 seconds at 170% V̇O2max + 10 seconds rest)

Raised V̇O2max by 14.5%

Increased anaerobic capacity by 28%

HIIT

HIIT produced a greater improvement in V̇O2max for far less time commitment

Continuous Moderate Exercise

60 minutes at 70% V̇O2max

Raised V̇O2max by 9.5%

No change in anaerobic capacity

Helgerud-2007[2]

Moderately trained (V̇O2max 51-55)

3 days/week 8 weeks

Short HIIT (HIIT-SIx90)

47x 15 seconds at 90-95% HRmax + 15 seconds at 70% HRmax

Raised V̇O2max 5.5%

Short and Long HIIT (no statistical difference)

All groups improved economy, with no differences, and Lactate Threshold unchanged as a percentage of V̇O2max

Long HIIT (HIIT-LCx90)

4x 4 min, 90-95% HRmax + 3 min at 70%max

Raised V̇O2max 7.2%
Lactate Threshold run

24 min at 85% HRmax

V̇O2max unchanged
Long Slow Distance

45 minutes at 70% HRmax

V̇O2max unchanged

TjonnaLee-2008[3]

Untrained, metabolic syndrome patients

3 days/week 16 weeks

HIIT (HIIT-LCx90)

4x 4 min at 90% HRmax + 3 min 70% HRmax total 40 min,

Raised V̇O2max 36%

HIIT

Same calories burned in each group Both groups had an equal reduction in body weight and blood pressure

Continuous Moderate Exercise

47 min at 70% HRmax

Raised V̇O2max 16%

Gibala-2006[4]

Recreationally active

2 weeks

HIIT (HIIT-SCx260)

4-6x 30 seconds 'all out' + 4 min recovery (260%) Totals for two weeks, 135 minutes and 950 Kj

Same improvement in laboratory time trials

HIIT

Same improvement, but only 22% of the time commitment

Continuous Moderate Exercise

90-120 min at 65% V̇O2peak Totals for two weeks, 630 minutes and 6500 Kj

Gorostiaga-1991[5]

Sedentary

3 days/week 8 weeks

HIIT (HIIT-SIx100)

30x 30 sec @ 100% V̇O2max + 30 sec rest

Raised V̇O2max 9-16%

HIIT

Same average work in each group

Continuous Moderate Exercise

30 minutes at 50% V̇O2max

Raised V̇O2max 5-7%

Franch-1998[6]

36 recreational runners

3 days/week at high intensity Plus 3 runs/week <= 65% HRmax 6 weeks

Short HIIT (HIIT-SIx90)

30-40x 15 sec run, 15 sec rest Avg ~3.0 Km/workout 92% HRmax

Time to exhaustion increased 65%

Running Economy improved 0.9%

Continuous High Intensity

Better improvements from continuous training than HIIT, but the continuous training is at an unusually high intensity that is probably close to a 10K race, three times a week.

Long HIIT (HIIT-LCx90)

4-6x 4 min run, 2 min rest Avg ~5.6 Km/workout 94% HRmax

Time to exhaustion increased 67%

Running Economy improved 3.0%

Continuous High Intensity

20-30 minutes Avg ~6.4 Km/workout 93% HRmax

Time to exhaustion increased 94%

Running Economy improved 3.1%

BurgomasterHowarth-2007[7]

20 Untrained

HIIT 3x week Continuous 5x week 6 weeks

HIIT (HIIT-SCxAO)

4-6x 30 seconds 'all out', 4.5 min rest 1.5 hours/week ~225 Kj/week

Both increased V̇O2peak by ~5%

HIIT

Similar changes in HIIT for 10% of the workload and 30% of the time of continuous training.

Continuous Moderate Exercise

40-60 min at 65% V̇O2peak 4.5 hours/week 2250 Kj/week

Trapp-2008[8]

34 sedentary women

45 workouts over 15 weeks

HIIT (HIIT-SIxAO)

60x 8 seconds 'all out', 12 seconds rest (5 min Warmup, 20 min conditioning, 5 min Cooldown)

Increased V̇O2peak 24%

5 pound/2.5 Kg reduction in body fat Significant 31% reduction in fasting insulin Significant reduction in Leptin

HIIT

HIIT produced similar improvements in fitness for a lower time commitment, as well as a reduction in body fat that was not seen with continuous exercise.

Continuous Moderate Exercise

40 minutes at 60% V̇O2peak

Increased V̇O2peak 19%

1 pound/0.5 Kg gain in body fat Non-significant 9% reduction in fasting insulin No change in Leptin

EarnestTjønna-2013[9]

26 healthy overweight men (BMI 25-30)

3 days/week 10 weeks

4x HIIT (HIIT-LCx90)

10 min Warmup 4x 4 min at 90% HRmax + 3 min 70% HRmax 5 min Cooldown total 40 min

Raised V̇O2max by 13%

Work economy improved by 13% Systolic blood pressure decreased 3.2 mmHg Diastolic blood pressure decreased 6.3 mmHg

Similar results with both protocols

This study showed remarkable results using a single high intensity bout of exercise.

1x HIIT (HIIT-LCx90)

10 min Warmup 4 min at 90% HRmax 5 min Cooldown total 19 min

Raised V̇O2max by 10%

Work economy improved by 14% Systolic blood pressure decreased 6.2 mmHg Diastolic blood pressure decreased 7.7 mmHg

  1. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named Tabata-1996
  2. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named Helgerud-2007
  3. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named TjonnaLee2008
  4. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named Gibala-2006
  5. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named Gorostiaga-1991
  6. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named Franch-1998
  7. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named BurgomasterHowarth2007
  8. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named Trapp-2008
  9. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named EarnestTj.C3.B8nna2013
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