High-intensity interval training: A time-efficient strategy for health promotion?

  title={High-intensity interval training: A time-efficient strategy for health promotion?},
  author={Martin J. Gibala},
  journal={Current Sports Medicine Reports},
  • M. Gibala
  • Published 11 July 2007
  • Biology
  • Current Sports Medicine Reports
Introduction Regular endurance training induces numerous physiologic adaptations that facilitate improved exercise tolerance and physical well-being, in large part by increasing the body’s capacity to transport and utilize oxygen. In contrast, brief bouts of high-intensity, sprint-type exercise are generally thought to have less of an effect on aerobic energy metabolism. However, a growing body of evidence suggests that low-volume, high-intensity interval training (HIT) may represent a time… 
High-intensity Interval Training and Obesity
This paper reviews the results of HIIT studies conducted with overweight/obese individuals, with a special focus on the effect ofHIIT on fat oxidation and weight loss.
Extremely short duration high intensity interval training substantially improves insulin action in young healthy males
The efficacy of a high intensity exercise protocol, involving only ~250 kcal of work each week, to substantially improve insulin action in young sedentary subjects is remarkable and can be used as a strategy to reduce metabolic risk factors in young and middle aged sedentary populations who otherwise would not adhere to time consuming traditional aerobic exercise regimes.
Protein Supplementation to Augment the Effects of High Intensity Resistance Training in Untrained Middle-Aged Males: The Randomized Controlled PUSH Trial
Moderate to high protein supplementation significantly increases the effects of a HIT-protocol on LBM in middle-aged untrained males.
High-intensity training versus traditional exercise interventions for promoting health.
INT for 12 wk is an effective training stimulus for improvement of cardiorespiratory fitness and glucose tolerance, but in relation to the treatment of hyperlipidemia and obesity, it is less effective than prolonged training.
Effects of High-Intensity Training on Anaerobic and Aerobic Contributions to Total Energy Release During Repeated Supramaximal Exercise in Obese Adults
In obese adults, HIT increased anaerobic contributions to energy release which were associated with peak power enhancement in response to repeated SCE, indicating HIT may be an appropriate approach for improving energy contributions and muscle power among obese adults.
Effects of aerobic interval training versus continuous moderate exercise programme on aerobic and anaerobic capacity, somatic features and blood lipid profile in collegate females.
It was found that 8 weeks of OPA was beneficial in improving somatic and aerobic capacity indices, but AIT resulted in the greatest improvement in somatic indices and in VO2max, compared to CME and CON programmes.
A short bout of high-intensity intermittent exercise before moderate-intensity prolonged exercise as a mean to potentiate fat oxidation ?
An initial bout of HIIE preceding a prolonged moderate-intensity exercise may potentiate fat oxidation during the following recovery, which might be relevant for health management of overweight/obese persons.
Aquatic High Intensity Interval Training for Cardiometabolic Health
The role of AE is examined as an alternative safe and effective HIIT modality for clinical, and athletic populations, potentially reducing the likelihood of associated musculoskeletal and orthopedic complications.
The metabolic responses of high intensity intermittent exercise in healthy untrained adults
This thesis aims to measure metabolic profiles for a range of HIIE models to understand the mechanism and determine which may be best at inducing an energy deficit that can lead to elevating energy expenditure, hence more rapid reductions in fat mass observed with HIIT.
Comparing aerobic adaptations with a running based high intensity interval training (HIIT) and a continuous endurance training (CET) protocol in relatively healthy adults
The purpose of this study was to compare a running based High Intensity Interval Training (HIIT) protocol to a Continuous Endurance Training (CET) and their aerobic adaptations, such as increased VO2max and improved body composition and gained significant results with % Body Fat, Body Mass, and Fat Free Mass.


Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans.
It is concluded that short sprint interval training (approximately 15 min of intense exercise over 2 wk) increased muscle oxidative potential and doubled endurance capacity during intense aerobic cycling in recreationally active individuals.
Short‐term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance
Data demonstrate that SIT is a time‐efficient strategy to induce rapid adaptations in skeletal muscle and exercise performance that are comparable to ET in young active men.