Changes

==Traditional Anaerobic Intervals==

High intensity Interval Training has been in use since before the [[Tabata]] study made the term popular. The Jack Daniel's 'R' paced workouts are a classic example of this tradition of anaerobic interval training. The Jack Daniel's 'R' intervals are performed at around mile/1500m pace<ref name="JD"/>, which is generally close to 100% [[VO2max|V̇O₂max]]. The 'R' workouts are 12-40 repeats of 30-60 seconds with 1-4 min rests<ref name="JD-P132"/>. Jack Daniels mentions once having his athletes perform over 1,000 repetitions of one minute HIIT (4 minute rest) in a 14 day period, with two male athletes averaging 5:00 min/mile pace and therefore covering 250 miles<ref name="JD-P132"/>.

=HIIT Training Mode=

There are various ways that HIIT could be performed, each with their own pros and cons.

! Notes

|-

Helgerud-2007<ref name="Helgerud-2007"/>

Moderately trained

([[VO2max|V̇O₂max]] 51-55)

3 days/week

8 weeks

47x 15 seconds at 90-95% [[Maximum Heart Rate|HR_max]] + 15 seconds at 70% [[Maximum Heart Rate|HR_max]]

| Raised [[VO2max|V̇O₂max]] 7.2%

Short HIIT

All groups improved economy, with no differences, and Lactate Threshold unchanged as a percentage of [[VO2max|V̇O₂max]]

|-

| [[VO2max|V̇O₂max]] unchanged

|-

TjonnaLee-2008<ref name="TjonnaLee2008"/>

Untrained, metabolic syndrome patients

3 days/week

16 weeks

total 40 min,

| Raised [[VO2max|V̇O₂max]] 36%

HIIT

Same calories burned in each group

Both groups had an equal reduction in body weight and blood pressure

| Raised [[VO2max|V̇O₂max]] 16%

|-

Gibala-2006<ref name="Gibala-2006"/>

Recreationally active

2 weeks

| '''HIIT'''

4-6x 30 seconds 'all out' + 4 min recovery

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

|-

Totals for two weeks, 630 minutes and 6500 Kj

|-

Gorostiaga-1991<ref name="Gorostiaga-1991"/>

Sedentary

3 days/week

8 weeks

| Raised [[VO2max|V̇O₂max]] 9-16%

No change in blood lactate during continuous exercise

HIIT

Same average work in each group

|-

Reduced blood lactate during continuous exercise by nearly 50%

|-

Franch-1998<ref name="Franch-1998"/>

36 recreational runners

3 days/week at high intensity

Plus 3 runs/week <= 65% [[Maximum Heart Rate|HR_max]]

| 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.

|-

[[Running Economy]] improved 3.1%

|-

BurgomasterHowarth-2007<ref name="BurgomasterHowarth2007"/>

20 Untrained

HIIT 3x week

Continuous 5x week

1.5 hours/week

~225 Kj/week

Both increased [[VO2max|V̇O₂peak]] by ~5%

HIIT

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

|-

2250 Kj/week

|-

Trapp-2008<ref name="Trapp-2008"/>

34 sedentary women

45 workouts over 15 weeks

| '''HIIT'''

Significant 31% reduction in fasting insulin

Significant reduction in [http://en.wikipedia.org/wiki/Leptin 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.

|-

No change in [http://en.wikipedia.org/wiki/Leptin Leptin]

|-

Tabata-1996<ref name="Tabata-1996"/>

14 varsity level collage athletes ([[VO2max|V̇O₂max]] ~50)

5 days/week

6 weeks

| Raised [[VO2max|V̇O₂max]] by 14.5%

Increased anaerobic capacity by 28%

HIIT

HIIT produced a greater improvement in [[VO2max|V̇O₂max]] for far less time commitment

|-

No change in anaerobic capacity

|-

EarnestTjønna-2013<ref name="EarnestTjønna2013"/>

26 healthy overweight men (BMI 25-30)

3 days/week

10 weeks

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.

|-