High Intensity training

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1. What is High Intensity Interval Training? Give some examples.

High intensity interval training (HIIT) is characterized by relatively short, intermittent loads at sub maximal or maximal intensity. On a scale of one to 10 perceived exertion, high intensity would be anything over an effort of seven. If one were to use max heart rate as a guide, high intensity would be exercising above 80 percent of max heart rate. Depending on the activity and individual, the load can vary from several seconds to several minutes, followed by several minutes of rest or an exercise phase at low intensity. The entire training session can take 20 to 40 minutes. High intensity training can be performed outside (running, biking) or on treadmills, swimming, stair climbers or bikes.

A typical high intensity interval training session would call for a five to 10 minute warm up where perceived exertion increases gradually from a three to a five. After this, work intervals begin. The appropriate work to recovery ration for HIIT is one minute of work to ever two to three minutes of active recovery (ACE, 2009). Staying active during the recovery phase helps to remove metabolic waste and produce more energy.
One might run at the fastest pace possible on a track for 200 meters, followed by jogging for 400 meters. This could be repeated up to 10 or 12 cycles. Another example would be cycling for two minutes at a perceived exertion of seven or eight, followed by four-minute intervals working at a RPE of four or five.

2. Significance? Insignificance?

High intensity interval training is alluring to a great number of people: for the inactive it represents a promise of short workouts, for the active, promises are made of improved performance.

The benefit of HIIT is the ability to use appropriate work to recovery intervals in order to train the body to be more efficient at producing and using energy from the anaerobic energy system. This type of workout can train the body to effectively remove metabolic waste between intervals. It can also serve to increase VO2 max without extensive time spent running, cycling or swimming. However, because the level of intensity is so great it is wise to do no more than two days of HIIT per week, with at least one full day of recovery between sessions. Furthermore, HIIT is not a wise exercise choice for new exercisers. IDEA states "HIIT may increase the chance for injury and muscle soreness" (Zuhl & Kravitz, 2012). Many are exploring this type of training, since it represents one of the top fitness fads recently. However, it is not a safe type of exercise for a large amount of the population. One must have a base before beginning HITT training. For the totally inactive, HIIT is likely to be too uncomfortable, going from a sedentary lifestyle to a RPE of 7 or 8 seems unreasonable and a recipe for disaster. Those with a history of cardiovascular disease would be cautioned to stay away from this type of training. HIIT is designed for trained athletes and before starting a HIIT program, an individual "should be able to exercise for at least 20 to 30 minutes at 85% to 90% of (their) estimated maximum heart, without exhausting themselves or having problems" (Heart and Stroke, 2010). Individuals with recurrent angina or bone or muscle problems are discouraged from HIIT. Dr. Franklin, who is the director of the cardiac-rehabilitation program and exercise laboratories at the William Beaumont Hospital states, ""I'm still not convinced ... that taking people with coronary disease and exercising them at 95% of their [maximum] heart rate is a safe procedure" (Hobson, 2011).
The first thing that comes to mind as a disadvantage of high intensity training is that it can ...