What are the benefits of hiit training?
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Benefits of High-Intensity Interval Training (HIIT)
High-Intensity Interval Training (HIIT) has gained popularity due to its efficiency and effectiveness in improving various health parameters. This article synthesizes the benefits of HIIT based on recent research findings.
Cardiorespiratory Fitness (CRF) Improvement
Enhanced CRF in Adolescents and Adults
HIIT has been shown to significantly improve cardiorespiratory fitness (CRF) in both adolescents and adults. Studies indicate that HIIT produces equal or greater improvements in CRF compared to moderate-intensity continuous exercise (MICE) . This is particularly beneficial for adolescents, as HIIT can be integrated into school curricula to enhance the health benefits of physical education lessons.
Superior CRF Benefits in Specific Populations
In adults with overweight and obesity, HIIT has been found to significantly increase VO2max, a key indicator of CRF, especially when the training intervals are longer than 2 minutes or when the energy expenditure is equivalent to that of MICE. Additionally, HIIT has shown greater improvements in CRF among children and adolescents compared to MICE, making it a more effective training method for younger populations.
Physical Health Benefits
Weight and Body Composition
HIIT is effective in reducing body weight, body mass index (BMI), and fat percentage. It also improves total cholesterol levels, making it a valuable exercise regimen for managing cardiovascular disease (CVD) risk factors in overweight and obese adults. Furthermore, HIIT has been shown to improve body composition and CRF in young and middle-aged individuals, often outperforming MICE in terms of waist circumference and fat mass reduction.
Muscular and Endurance Performance
For young athletes, HIIT enhances endurance and anaerobic performance, including running speed, oxygen consumption, and sprint performance. Although the effect sizes for some variables like VO2peak are small, the overall improvements in endurance-related parameters are notable. In youth soccer players, HIIT and small-sided games (SSG) have similar positive effects on endurance and soccer-specific performance, although neither significantly impacts neuromuscular performance.
Mental Health Benefits
Mental Health Outcomes
HIIT has been shown to improve mental health outcomes, including reductions in anxiety and depression. This is particularly relevant for individuals with severe mental illnesses such as schizophrenia, bipolar disorder, and major depressive disorder. HIIT not only enhances CRF and physical fitness but also significantly reduces depression severity . The exercise regimen is feasible and safe for people with severe mental illnesses, with adherence rates comparable to those of MICE.
Cognitive and Brain Health
Although research on the impact of HIIT on brain health is limited, existing studies suggest that HIIT may offer neuroprotective benefits similar to those of MICE. These benefits include improved cerebrovascular function and potential prevention of neurovascular diseases like stroke and dementia.
Adherence and Enjoyment
High Adherence and Enjoyment Levels
HIIT is associated with high levels of adherence and enjoyment, which are crucial for the long-term sustainability of any exercise regimen. Studies have shown that both HIIT and MICE have similar adherence rates and enjoyment levels among overweight and obese adults, making HIIT a viable alternative for those who may find traditional exercise routines monotonous.
Conclusion
High-Intensity Interval Training (HIIT) offers a multitude of benefits, including significant improvements in cardiorespiratory fitness, body composition, mental health, and overall physical performance. Its efficiency and effectiveness make it a valuable exercise regimen for various populations, from adolescents to older adults, and from healthy individuals to those with severe mental illnesses. Given its high adherence and enjoyment levels, HIIT is a practical and sustainable option for enhancing both physical and mental health.
Sources and full results
Most relevant research papers on this topic
High Intensity Interval Training (HIIT) Improves Cardiorespiratory Fitness (CRF) in Healthy, Overweight and Obese Adolescents: A Systematic Review and Meta-Analysis of Controlled Studies
T147. CAN HIGH INTENSITY INTERVAL TRAINING (HIIT) IMPROVE PHYSICAL AND MENTAL HEALTH OUTCOMES? A META-REVIEW OF THE GLOBAL BENEFITS OF HIIT AND FOCUSED SYSTEMATIC REVIEW OF THE EFFECTS OF HIIT IN MENTAL DISORDERS
High-Intensity Interval Training Performed by Young Athletes: A Systematic Review and Meta-Analysis
Effects of HIIT and MICT on cardiovascular risk factors in adults with overweight and/or obesity: A meta-analysis
High-intensity interval and moderate-intensity continuous training elicit similar enjoyment and adherence levels in overweight and obese adults
A Meta-Comparison of the Effects of High-Intensity Interval Training to Those of Small-Sided Games and Other Training Protocols on Parameters Related to the Physiology and Performance of Youth Soccer Players
Effect of High-Intensity Interval Training vs. Moderate-Intensity Continuous Training on Fat Loss and Cardiorespiratory Fitness in the Young and Middle-Aged a Systematic Review and Meta-Analysis
Effect of High-Intensity Interval Training versus Moderate-Intensity Continuous Training on Cardiorespiratory Fitness in Children and Adolescents: A Meta-Analysis
HIITing the brain with exercise: mechanisms, consequences and practical recommendations
High Intensity Interval training (HIIT) for people with severe mental illness: A systematic review & meta-analysis of intervention studies– considering diverse approaches for mental and physical recovery
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