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Benefits of High Intensity Interval Training (HIIT) for Brain Health and Recovery

HIIT (High-Intensity Interval Training) -

Search for:. Home Nutrition News What Should I Eat? Safety People who are deconditioned, recovering from injury, elderly, have overweight, or have medical conditions should be followed and monitored closely by their physician and an exercise professional, because of the higher intensity achieved with HIIT.

Example of a beginner HIIT workout This workout can be performed at home using just an exercise mat and a timer or clock. A 5-minute warm-up of walking or marching in place should be performed before the workout, and a minute cool-down of slower movements allowing the heart rate to gradually decrease, along with stretches, should be included to end the workout.

Cardiovascular disease Most research on HIIT and chronic disease is available for cardiovascular disease CVD. Hypertension Regular physical exercise, particularly vigorous aerobic exercise, has been studied to control hypertension, or high blood pressure.

Pulmonary disease HIIT has been found as equally effective as MICT in improving aerobic endurance and reducing shortness of breath in people with chronic obstructive pulmonary disease COPD. Obesity The Centers for Disease Control and Prevention and the American College of Sports Medicine recommend minutes weekly of moderate-intensity aerobic exercise for modest weight loss, and even longer durations for additional weight loss.

Type 2 diabetes HIIT should only be performed in people with diabetes who have well-controlled blood glucose levels, and should be avoided if one has diabetic retinopathy, which increases the risk of detachment of the retina.

References Thompson WR. Volume 25; Issue 1: Taylor JL, Holland DJ, Spathis JG, Beetham KS, Wisløff U, Keating SE, Coombes JS. Guidelines for the delivery and monitoring of high intensity interval training in clinical populations. Progress in cardiovascular diseases.

American College of Sports Medicine. Martland R, Mondelli V, Gaughran F, Stubbs B. Can high-intensity interval training improve physical and mental health outcomes? A meta-review of 33 systematic reviews across the lifespan.

Journal of sports sciences. Ross LM, Porter RR, Durstine JL. High-intensity interval training HIIT for patients with chronic diseases.

Journal of sport and health science. Costigan SA, Eather N, Plotnikoff RC, Taaffe DR, Lubans DR. High-intensity interval training for improving health-related fitness in adolescents: a systematic review and meta-analysis. British journal of sports medicine.

Beetham KS, Howden EJ, Fassett RG, Petersen A, Trewin AJ, Isbel NM, Coombes JS. Korman N, Armour M, Chapman J, Rosenbaum S, Kisely S, Suetani S, Firth J, Siskind D. Psychiatry research. Ribeiro PA, Boidin M, Juneau M, Nigam A, Gayda M.

High-intensity interval training in patients with coronary heart disease: prescription models and perspectives. Annals of physical and rehabilitation medicine. Su L, Fu J, Sun S, Zhao G, Cheng W, Dou C, Quan M.

PLoS One. Wood G, Murrell A, Van Der Touw T, Smart N. HIIT is not superior to MICT in altering blood lipids: a systematic review and meta-analysis. Leal JM, Galliano LM, Del Vecchio FB. Effectiveness of high-intensity interval training versus moderate-intensity continuous training in hypertensive patients: a systematic review and meta-analysis.

Current hypertension reports. Costa EC, Hay JL, Kehler DS, Boreskie KF, Arora RC, Umpierre D, Szwajcer A, Duhamel TA. Effects of high-intensity interval training versus moderate-intensity continuous training on blood pressure in adults with pre-to established hypertension: a systematic review and meta-analysis of randomized trials.

Sports Medicine. Sawyer A, Cavalheri V, Hill K. Effects of high intensity interval training on exercise capacity in people with chronic pulmonary conditions: a narrative review. BMC Sports Science, Medicine and Rehabilitation. Keating SE, Johnson NA, Mielke GI, Coombes JS.

Obesity reviews. High-intensity interval and moderate-intensity continuous training elicit similar enjoyment and adherence levels in overweight and obese adults. European journal of sport science. Wewege M, Van Den Berg R, Ward RE, Keech A. Obesity Reviews. Maillard F, Pereira B, Boisseau N.

Effect of high-intensity interval training on total, abdominal and visceral fat mass: a meta-analysis. Maillard F, Rousset S, Pereira B, Traore A, Del Amaze PD, Boirie Y, Duclos M, Boisseau N.

High-intensity interval training reduces abdominal fat mass in postmenopausal women with type 2 diabetes. And while anyone with a history of cardiovascular disease should definitely check in with their healthcare team before attempting high-intensity workouts, it is worth noting that HIIT has not only been shown to be safe for people with heart issues, but actually beneficial.

If you have a clinical diagnosis, a nagging injury, or physical limitations, consult with a provider before taking the leap. While HIIT may seem intimidating to new exercisers, it can effectively be modified for beginners.

A common popular protocol in HIIT is Tabata, which is a shorter total duration about minutes , where bouts are more frequent and the exercise intensity is markedly high e. Another bit of advice Eusebio has for HIIT newbies: start slow and master the movements before you go all-out.

Have you run before? Did you warm up properly to prepare for these movements? Some HIIT workouts require exercises that people new to the scene have never attempted before, or movement skills people may not particularly possess.

Doing research on what the HIIT workout entails ahead of time can save you from straining a muscle or sitting out from exercise for a week. Book an appointment to talk to a primary care provider about your exercise regimen today.

Michelle Konstantinovsky is an experienced writer, regularly producing content on a variety of wellness-oriented topics ranging from breaking health news to fitness and nutrition. com, xoJane. com, and The Huffington Post. To read more of her work, visit www.

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