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Vol.11,S Iss.1, 2022
Research Paper © 2012 IJFANS. All Rights Reserved, UGC CARE Listed ( Group -I) Journal
8670
HIGH-INTENSITY INTERVAL TRAINING AND ITS IMPACT
ON HEALTH – A REVIEW
Ashish Sharma1, Dr. Narendra Yadav2, Dr. Abhishek Kumar3
1PhD Scholar, Department of Health Science, Lakshmibai National Institute of Physical
Education, Gwalior, Madhya Pradesh
2Assistant Professor, Department of Health Science, Lakshmibai National Institute of
Physical Education, Gwalior, Madhya Pradesh
3Sports Officer, Thakur Someshwar Singh Government college Naigarhi Rewa, Madhya
Pradesh
Keywords- High-intensity interval training, HIIT, Exercise, Training program
Address for Correspondence - Ashish Sharma, Ph.D. Scholar, Department of Health
Science, Lakshmibai National Institute of Physical Education, Gwalior, Madhya Pradesh,
Email- ashish.sharma_94@yahoo.in
Introduction
High-intensity interval training
(HIIT) consists of alternating periods of
intensive aerobic exercise with periods of
passive or active moderate/mild intensity
recovery (Fox et al., 1973). The principal
ABSTRACT
High-intensity interval training (HIIT) consists of alternating periods of
intensive aerobic exercise with periods of passive or active moderate/mild
intensity recovery. The purpose of the present study is to motivate other
researchers to conduct a study on High-intensity interval training (HIIT) and
spread knowledge about this training. this article was compiled through
previous studies which are available on the internet, in theses, and in books.
Search through Electronic databases to identify all related articles on HIIT
and its impact or effect on the human body. Through this research or
investigation, we have found that HIIT has lots of benefits like burning
calories, improving muscle mass, improving endurance, maintaining a
healthy heart, helping in maintaining diabetes, improving aerobic capacity
and anaerobic capacity, and improving explosive strength. From this study, it
was concluded that High-intensity interval training (HIIT) is very beneficial
to maintaining good health, and it’s recommended to perform any kind of
High-intensity interval training (HIIT) at least twice a week.
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Vol.11,S Iss.1, 2022
Research Paper © 2012 IJFANS. All Rights Reserved, UGC CARE Listed ( Group -I) Journal
8671
interest lies in the fact that it offers the
possibility to maintain high-intensity
exercise for far longer periods than during
continuous exercise. Therefore, HIIT
elicits a greater training stimulus, which
further improves maximal aerobic
capacity. The central and peripheral
adaptations induced by HIIT have been
clearly shown in healthy subjects. In
addition, HIIT appears to be of particular
interest since high-intensity exercise (85–
100%) of peak oxygen uptake [VO2peak],
apart from its greater ability to improve the
limiting factors. VO2peak, and. VO2peak
itself, is also more effective than
moderate-intensity continuous exercise
(MICE) in improving cardiovascular risk
factors. The clinical implications appear
to be major since. (i) VO2peak is a strong
independent predictor of morbimortality in
patients with coronary artery disease
(CAD) and heart failure (HF); and (ii) the
control of risk factors such as diabetes,
dyslipidaemia, being overweight and
hypertension is a fundamental component
of secondary prevention in these patients
(Guiraud et al., 2012). Early development
of cardiometabolic risk factors in youth
has been associated with an increased risk
of premature mortality. Insufficient
physical activity, overweight, and obesity,
poor diet, low cardiorespiratory fitness,
hypertension, chronic inflammation, and
dyslipidaemia are evident in youth and can
track into adulthood. Adolescence, in
particular, is a key stage in the
development of healthy behaviour.
According to a systematic review of 26
cross-sectional studies by Dumith et al.,
physical activity decreases by 65 % (on
average) during the adolescent years.
Given the rising burden of chronic disease,
it is essential to implement strategies to
improve cardiometabolic health in youth
(Logan et al., 2014). As an alternative to
continuous aerobic exercise, high-intensity
interval training (HIIT) has recently gained
popularity. These intense sprint bouts of
short duration with recovery intervals at
low-to-moderate intensity have been
espoused as a time-efficient method to
achieve the health benefits of exercise
since lack of time has often been cited as a
key barrier to exercise participation.
Furthermore, HIIT has been shown to
improve the cardiometabolic risk profile to
a greater extent than continuous aerobic
exercise in healthy, obese, type 2 diabetic
individuals, as well as being implemented
as a more effective method in restoring
vascular function in heart disease patients.
Emerging research is uncovering the
benefits of vigorous-intensity physical
activity in the regulation of healthy
metabolic profiles regardless of weight
loss and energy expenditure, indicating
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8672
underlying metabolic mechanisms
sensitive to high intensity body movement
(Logan et al., 2014).
Methods
Electronic databases were searched to
identify all related articles on HIIT and fat
mass. Stratified analysis was performed
using the nature of HIIT (cycling versus
running, target intensity), sex and/or body
weight, and the methods of measuring
body composition. Heterogeneity was also
determined.
Importance of HIIT
Interval training can be defined
simply as discontinuous, periodic
(demanding) exercise loads separated by
periods of recovery. However, the
intensity level which defines an exercise as
“high intensity” varies in different research
publications. There is no accurate
consensus threshold from which point the
training load is categorized as ‘close to the
maximal effort’. In the literature the terms
“high intensity” or “vigorous” are used in
a fairly diverse manner ranging from an
effort as low as 65% of the peak power
output up to 170% of the measured power
at V˙O2max. Even the dimension of
reference intensity can be different in
publications since peak power output
percentage (PPO%), power (PV˙O2max%)
or velocity (vV˙O2max%) percentage of
the V˙O2max, maximal heart rate percentage
(HRmax%) and critical/maximal velocity
percentage (Vmax%) are all commonly
used, but, vary greatly. Using different
reference dimensions can be problematic
because the same numerical values may
indicate a different metabolic demand with
a different dimension. Most frequently,
intensity levels are referred to the work
load corresponding to the ≥90% of
maximal aerobic capacity (or 90–95% of
the peak HR) or maximal effort. Buchheit
and Laursen noted nine characteristics
which can precisely describe HIT
exercise including interval intensity and
duration, relief interval intensity and
duration, exercise modality, number of
reps and series, and finally between series
recovery duration and intensity.
Benefits of HIIT
HIIT is a time-efficient strategy to
decrease fat-mass deposits, including those
of abdominal and visceral fat
mass(Maillard et al., 2018)
1. HIIT Can Burn a Lot of Calories in A
Short Amount of Time
You can burn calories quickly
using HIIT (Falcone et al., 2015; Wood et
al., 2016). One study compared the
calories burned during 30 minutes each of
HIIT, weight training, running, and biking
.The researchers found that HIIT burned
25–30% more calories than the other forms
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8673
of exercise(Falcone et al., 2015) In this
study, a HIIT repetition consisted of 20
seconds of maximal effort followed by 40
seconds of rest. This means the
participants were actually exercising for
only one-third of the time that the running
and biking groups were. Although each
workout session was 30 minutes long in
this study, it is common for HIIT workouts
to be much shorter than traditional exercise
sessions. This is because HIIT allows you
to burn about the same number of calories
but spend less time exercising. HIIT may
help you burn more calories than
traditional exercise or burn the same
number of calories in a shorter amount of
time.
2. Increases Metabolic Function
One of the ways HIIT helps you
burn calories actually comes after you’re
done exercising .Several studies have
demonstrated HIIT’s impressive ability to
increase your metabolic rate for hours after
exercise (Panissa et al., 2021; Schubert et
al., 2017; Wingfield et al., 2015) Some
researchers have even found that
HIIT increases your metabolism after
exercise more so than jogging or weight
training (Panissa et al., 2021) The same
study also found that HIIT could shift the
body’s metabolism toward using fat for
energy rather than carbs. Due to the
intensity of the workout, HIIT can elevate
your metabolism for hours after exercise.
This results in burning additional calories
even after you have finished exercising.
3. HIIT Reduce Body Fat
Studies have shown that HIIT can
help you lose fat. One review looked at 13
experiments and 424 adults with
overweight or obesity. Interestingly, it
found that both HIIT and traditional
moderate-intensity exercise can reduce
body fat and waist circumference
(Wewege et al., 2017) A range of other
studies also indicate that HIIT can reduce
body fat despite the relatively short time
commitment (Atakan et al., 2021; Fisher et
al., 2015). However, like other forms of
exercise, HIIT may be most effective for
fat loss in people with overweight or
obesity(Batacan et al., 2017; Martins et al.,
2016) .High intensity intervals can produce
similar fat loss to traditional endurance
exercise, even with a much smaller time
commitment. They can also reduce waist
circumference.
4. HIIT Improve Muscle Mass
In addition to helping with fat loss,
HIIT could help increase muscle mass in
certain people (Callahan et al., 2021;
Martins et al., 2016; Naimo et al., 2014)
However, the gain in muscle mass is
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8674
primarily in the muscles being used the
most, often those in the trunk and legs
(Martins et al., 2016). Additionally,
increases in muscle mass are more likely
to occur in people who were less active to
begin with (Damas et al., 2015) Some
research in active people has failed to
show higher muscle mass after HIIT
programs (Forbes et al., 2017) Weight
training continues to be the gold standard
form of exercise to increase muscle mass,
but high intensity intervals could support a
small amount of muscle growth (Damas et
al., 2015)If you are not very active, you
may gain some muscle by starting HIIT,
but not as much as you would if you
engaged in weight training. Increased in
muscle mass improve strength and muscle
strength help to perform any specific task
(Das & Jhajharia, 2022).
5. HIIT Improve Endurance Capability
Oxygen consumption is your
muscles’ ability to use oxygen. Endurance
training is typically used to improve your
oxygen consumption. Traditionally, this
consists of long sessions of continuous
running or cycling at a steady rate.
However, it appears that HIIT can produce
the same benefits in a shorter amount of
time(Batacan et al., 2017; Hwang et al.,
2016; Martins et al., 2016). One study
found that participants who performed 20-
minute HIIT workouts 4 days per week for
5 weeks improved their oxygen
consumption by 9%(Kong, Fan, et al.,
2016).This was almost identical to the
improvement in oxygen consumption in
the other group in the study, who cycled
continuously for 40 minutes per day, 4
days per week. Another study found that 8
weeks of exercising on the stationary bike
using traditional exercise or HIIT
increased oxygen consumption by about
25% (Skutnik et al., 2016).Once again, the
total time spent exercising was much
different between groups: 120 minutes per
week of traditional exercise versus only 60
minutes per week of HIIT. Additional
studies also demonstrate that HIIT can
improve oxygen consumption (Forbes et
al., 2017; Smith et al., 2009). High
intensity interval training can improve
oxygen consumption as much as
traditional endurance training, even if you
exercise only about half as long.
6. HIIT Helps to Maintain Healthy
Heart and Reduce Hypertension
HIIT may have important health
benefits as well. A large amount of
research indicates that it can reduce heart
rate and blood pressure in people with
overweight and obesity, populations in
which high blood pressure is common
(Batacan et al., 2017).One study found that
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8 weeks of HIIT on a stationary bike
decreased blood pressure as much as
traditional, continuous endurance training
in adults with high blood pressure(Skutnik
et al., 2016).In this study, the endurance
training group exercised 4 days per week
for 30 minutes per day, and the HIIT group
exercised only 3 times per week for 20
minutes per day. Some researchers have
found that HIIT may even reduce blood
pressure more than the frequently
recommended moderate-intensity exercise
(Clark et al., 2020). However, it appears
that high intensity exercise does not
typically change blood pressure in people
in the “normal” BMI range who have
normal blood pressure (Batacan et al.,
2017). HIIT can reduce blood pressure and
heart rate, primarily in people with
overweight or obesity who also have high
blood pressure.
7. HIIT Can Help in Maintaining Blood
Glucose Level
HIIT programs lasting less than 12
weeks can reduce blood sugar (Kong, Sun,
et al., 2016). A summary of 50 studies
found that HIIT not only reduces blood
sugar but also improves insulin resistance
more than traditional continuous
exercise(Jelleyman et al., 2015). Based on
this information, it is possible that high
intensity exercise is particularly beneficial
for those at risk for type 2 diabetes. In fact,
some experiments specifically in people
with type 2 diabetes have demonstrated the
effectiveness of HIIT for improving blood
sugar(Alkhatib et al., 2017). However,
research in healthy people indicates that
HIIT may be able to improve insulin
resistance even more than traditional
continuous exercise (Hwang et al., 2016).
High intensity interval training may be
especially beneficial for those needing to
reduce blood sugar and insulin resistance.
Research has found these improvements in
people with and without diabetes.
8. HIIT Enhances Aerobic and
Anaerobic Capacity
While its health benefits are very
important, HIIT also improves
performance in both anaerobic and aerobic
activities (Ouerghi et al., 2017).Whether
you’re an athlete or a weekend warrior or
you just enjoy running around with your
kids, HIIT training will improve your
performance during these tasks with just a
few short sessions per week.
Disadvantages of HIIT Potential
disadvantages of HIIT Injuries are often a
concern when beginning any exercise
program (particularly one such as HIIT),
especially in elderly and sedentary
patients. While musculoskeletal injuries
may occur, they are not more common in
groups performing HIIT50 versus other
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8676
forms of exercise and can be minimised
with careful selection of exercise
equipment, for example cycling instead of
walking. A recent systematic review
demonstrated no cardiac or other
potentially lethal events across seven HIIT
studies in patients with coronary artery
disease,51 suggesting HIIT is very safe
when performed in a controlled
environment, although prescription of such
exercise must be considered on an
individual patient basis. Due to the
extreme energy expenditure required in the
interval phases of HIIT, high levels of
motivation are required. While effective in
controlled trials, and perhaps associated
with higher adherence levels (as discussed
above), studies to assess long term
adherence rates to HIIT are still needed.
Importantly, as some types of exercise are
contraindicated in certain patient
populations52 and because HIIT is a
complex concept for those unfamiliar to
exercise, some patients may require
specific assessment or instruction in HIIT
from an exercise physiologist or
physiotherapist.
Discussion
The aim of the current review was
to synthesise previous literature that
examined HIIT and establish its potential
effect on body composition,
cardiometabolic health, blood glucose, fat
reduction, aerobic &anaerobic capacity,
hypertension, endurance capacity and
cardiovascular health. In addition, this
review aimed to identify an optimal HIIT
protocol with regard to session structure,
intensity, frequency and duration. In
accord with this aim, some studies were
evaluated providing evidence suggesting
that HIIT can significantly improve certain
health parameters in children and
adolescents. These studies have revealed
that HIIT can significantly improve
cardiorespiratory fitness, BMI and body fat
percentage, in comparison to moderate
intensity training. HIIT is a feasible and
time efficient approach for improving
cardiorespiratory fitness and body
composition in adolescents.
Conclusion
High-intensity interval training is a
time-effective method of improving health
in children and adolescents. This review
suggests that running-based sessions, at an
intensity of >90% maximum heart
rate/100–130% maximal aerobic velocity,
two to three times a week and with a
minimum intervention duration lasting
>7 weeks, elicit improvements in health
markers; HIIT has lots of benefits like
burning calories, improving muscle mass,
improving endurance, maintaining a
e-ISSN 2320 –7876 www.ijfans.org
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Research Paper © 2012 IJFANS. All Rights Reserved, UGC CARE Listed ( Group -I) Journal
8677
healthy heart, helping in maintaining
diabetes, improving aerobic capacity and
anaerobic capacity, and improving
explosive strength. From this study, it was
concluded that High-intensity interval
training (HIIT) is very beneficial to
maintaining good health, and it’s
recommended to perform any kind of
High-intensity interval training (HIIT) at
least twice a week.
Conflicts of interest
Authors have no conflict of interest to
disclosed.
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