Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training

@article{Metcalfe2011TowardsTM,
  title={Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training},
  author={Richard S. Metcalfe and John Babraj and Samantha Fawkner and Niels B. J. Vollaard},
  journal={European Journal of Applied Physiology},
  year={2011},
  volume={112},
  pages={2767-2775}
}
High-intensity interval training (HIT) has been proposed as a time-efficient alternative to traditional cardiorespiratory exercise training, but is very fatiguing. In this study, we investigated the effects of a reduced-exertion HIT (REHIT) exercise intervention on insulin sensitivity and aerobic capacity. Twenty-nine healthy but sedentary young men and women were randomly assigned to the REHIT intervention (men, n = 7; women, n = 8) or a control group (men, n = 6; women, n = 8). Subjects… 
No Acute Effect of Reduced-exertion High-intensity Interval Training (REHIT) on Insulin Sensitivity.
TLDR
Data suggest that improvements in insulin sensitivity following a chronic REHIT intervention are the result of training adaptations rather than acute effects of the last exercise session.
A comparison of the health benefits of reduced-exertion high-intensity interval training (REHIT) and moderate-intensity walking in type 2 diabetes patients.
TLDR
Reduced-exertion high-intensity interval training is superior to a 5-fold larger volume of moderate-intensity walking in improving aerobic fitness, but similar to walking REHIT is not an effective intervention for improving insulin sensitivity or glycaemic control in T2D patients in the short term.
THE EFFECT OF INTERMITTENT CYCLE TRAINING TIME AND INTENSITY ON AEROBIC CAPACITY
TLDR
Whether two popular HIT protocols (30HIT and 60HIT) can increase aerobic exercise capacity without verbal encouragement or specialised cycle ergometers is investigated, such that HIT interventions can be delivered in a real life setting independent of instructors.
High-intensity interval neuromuscular training promotes exercise behavioral regulation, adherence and weight loss in inactive obese women
TLDR
It is suggested that a 10-month implementation of a high-intensity interval neuromuscular training programme promotes positive psychological adaptations provoking exercise behavioural regulation and adherence while inducing weight loss in inactive obese women.
Low-Volume High-Intensity Interval Training in a Gym Setting Improves Cardio-Metabolic and Psychological Health
TLDR
HIT performed in a real-world gym setting improves cardio-metabolic risk factors and psychological health in physically inactive adults and offers a viable and effective exercise strategy to target the growing incidence of metabolic disease and psychological ill-being associated with physical inactivity.
Interval training causes the same exercise enjoyment as moderate-intensity training to improve cardiorespiratory fitness and body composition in young Chinese women with elevated BMI
TLDR
It is suggested that the three training regimes are equally enjoyable and could result in similar improvements in cardiorespiratory fitness and body composition in overweight/obese young women, but SIT is a more time-efficient strategy.
High-intensity exercise training does not influence body weight but improves lipid oxidation in obese adults: a 6-week RCT
TLDR
In obese adults, HIT increased lipid contributions to energy release at rest and in response to incremental exercise, while there were no changes in participants’ aerobic capacity, which supports the hypothesis that metabolic changes rather than improved aerobic capacity are important to improve LO.
Changes in aerobic capacity and glycaemic control in response to reduced-exertion high-intensity interval training (REHIT) are not different between sedentary men and women.
TLDR
It is concluded that reduced-exertion high-intensity interval training improves maximal aerobic capacity in both sedentary men and women, but improves insulin sensitivity in men only and there is large interindividual variability in responses to REHIT, but sex differences in the responses are not apparent.
Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness?
  • J. Gillen, M. Gibala
  • Psychology
    Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme
  • 2014
TLDR
Low-volume HIIT is a time-efficient exercise strategy that warrants consideration by health practitioners and fitness professionals, given that "lack of time" remains one of the most commonly cited barriers to regular exercise participation.
...
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