The researchers concluded therefore that high intensity intervals may help to prevent type-2 diabetes. Over the last year or two, a solid body of evidence has accumulated that interval training particularly high-intensity intervals brings about performance benefits to not just elite athletes, but purely recreational sportsmen and women too, even those with little training history.
This in turn has spurred researchers on to investigate more thoroughly the health impacts of this kind of training, and the results are encouraging to say the least. For example, a large study published 11 months ago looked at the effect of an interval training programme on the management of hypertension high blood pressure in male subjects C-reactive protein is a protein found in the blood that is associated with inflammation. High C-reactive protein levels are associated with future development of hypertension and cardiovascular problems, which suggests that hypertension is in part an inflammatory disorder.
The subjects who had mild to moderate hypertension — systolic BP between mmHg and diastolic between mmHg were age matched and randomly grouped to interval training men or control groups men. The control group, meanwhile, remained sedentary during this period. The results showed that in those men performing intervals, there was a significant drop in C-reactive protein and that this was correlated with a drop in both systolic and diastolic blood pressure reading.
Just six months ago, a British study examined the effects of interval training in men at risk for insulin resistance a precursor to type-2 diabetes What was interesting about this study was that it compared three months of steady state aerobic training to interval training in a work matched manner; regardless of which group the subjects trained in, the total workload was the same — 12Kcals per kilo of bodyweight per week. Both training modes improved oral glucose tolerance but only the interval training significantly improved HOMA-IR scores.
Meanwhile, a study published in investigated the changes in oxidative stress biomarkers and antioxidant status indices caused by a three-week high-intensity interval training HIT regimen Each session included four to six second bouts of high-intensity cycling separated by four minutes of recovery.
As a result of the three weeks of HIT, the levels of oxidative stress markers produced by an exercise session dropped significantly protein carbonyls by And this was despite the fact that total work done was Even more remarkable was that these positive changes occurred after only nine training sessions totalling 22 minutes of high-intensity exercise, further supporting its positive effect not only on physical conditioning, but also on health promotion!
These findings suggest that interval training was therefore more effective at reducing the risk of metabolic syndrome. Indeed, the body of accumulated evidence demonstrates that high-intensity interval training is a safe and valuable tool which can be used to combat many inactivity related disorders in a wide range of populations, and is no longer simply a training tool for the elite athlete. A final word on the health benefits of intervals.
Previous studies have consistently demonstrated the beneficial physiological adaptations associated with exercise. However, for training to produce a substantial and significant impact on health, functional capacity and quality of life, any exercise programme has to be both adopted and then consistently adhered to.
This is perhaps one of the biggest reasons why interval training is so effective for health. In fact, the superior effect of interval training was observed not just at the end of the three-month study period but up to eight months after the formal exercise training had been completed! One of the most appealing aspects of intervaltype exercise is that it mimics the activity patterns that people typically experience in their activities of daily living — for example, climbing a flight of stairs.
It may be, therefore, that this type of training translates into increased confidence and enthusiasm for similar challenges in daily life, thereby permitting greater gains in fitness and further improvements in health. Research shows that incorporating relatively intense exercise into a training programme can indeed provide valuable health benefits over and above steady-state training.
Common sense is still needed, of course; you still need to introduce intervals into your programme gradually — for example, by starting with a few moderate intensity intervals and then slowly increasing the intensity and number. That said, however, interval training is an efficient and safe way of incorporating relatively intense bouts of exercise into a training programme, and it is therefore recommended for anybody seeking to maximise the health benefits of exercise.
References 1. Reviews of the research have come to similar conclusions: Interval routines lead to greater gains in VO2 max compared with other forms of training in a shorter period of time. Of course, the more you put into a HIIT workout, the more heart health benefits you get out.
In this meta-analysis , researchers evaluated the effects of high-intensity interval training studies, separating out nine studies that showed the largest improvements in VO2 max and nine studies that reported the smallest gains.
The findings were telling: Less intense training programs with shorter intervals carried the least health benefits, while interval training studies reporting the greatest increases typically used longer three- to five-minute intervals.
For this reason, athletes have long used the interval technique to up their game, Mayo Clinic exercise researcher Michael Joyner told Vox in One measure for blood pumping is something called stroke volume, or the volume of blood that comes out when the heart contracts. And a major determinant of VO2 max is stroke volume.
Researchers have repeatedly shown that people can burn comparable amounts of calories in HIIT routines lasting, say, 20 minutes, compared to longer continuous exercise routines lasting, say, 50 minutes.
A systematic review of the trials comparing HIIT and SIT with moderate-intensity continuous training found all workouts performed about the same on fat loss. HIIT routines, by definition, tend to be shorter. So if your goal is weight loss, you might consider a longer interval routine, and you definitely want to look at your diet.
So that means the afterburn effect is greater after the intervals — but it peters out after a while. I saw the same effect when I entered a metabolic chamber to measure my metabolism. In the periods after I hit the exercise bike, my metabolic rate ramped up — but only by a few more calories each minute, and the effect wore off within half an hour of exercising.
Building more muscles, however, can be a little more helpful for the afterburn. At any given weight, the more muscle on your body, and the less fat, the higher your metabolic rate. But that takes work — a lot more work than a short aerobic HIIT workout. And even a short HIIT workout may not be for everyone.
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Also keep the risk of overuse injury in mind. If you rush into a strenuous workout before your body is ready, you may injure your muscles, tendons or bones. Interval training doesn't have to involve high-impact exercise, ballistic or jumping movements, or heavy weights. Instead, start slowly. Try doing just one or two higher intensity intervals during each workout at first.
If you think you're overdoing it, slow down. As your stamina improves, challenge yourself to vary the pace. You may be surprised by the results. Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below.
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Healthy Lifestyle Fitness. Products and services. Free E-newsletter Subscribe to Housecall Our general interest e-newsletter keeps you up to date on a wide variety of health topics. Sign up now. Rev up your workout with interval training Interval training can help you get the most out of your workout.
By Mayo Clinic Staff. Show references AskMayoExpert. Physical activity adult. Mayo Clinic; Batacan RB, et al. Effects of high-intensity interval training on cardiometabolic health: A systematic review and meta-analysis of intervention studies.
Cao M, et al. Effects of high-intensity interval training versus moderate-intensity continuous training on cardiorespiratory fitness in children and adolescents: A meta-analysis. Machado AF, et al.
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