{"id":1783,"date":"2018-02-13T06:00:00","date_gmt":"2018-02-13T06:00:00","guid":{"rendered":"https:\/\/breakingmuscle.com\/\/\/uncategorized\/train-less-to-gain-more-high-intensity-interval-training-explained"},"modified":"2021-11-22T01:03:13","modified_gmt":"2021-11-22T06:03:13","slug":"train-less-to-gain-more-high-intensity-interval-training-explained","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/train-less-to-gain-more-high-intensity-interval-training-explained\/","title":{"rendered":"Train Less to Gain More? High Intensity Interval Training Explained"},"content":{"rendered":"<p class=\"rteright\"><span style=\"font-size: 11px;\">Photo by <a href=\"https:\/\/www.instagram.com\/bev.childress.creative\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"1963\">Bev Childress<\/a><\/span><\/p>\n<p><strong>In our current fast-paced society, it can be easy to get overwhelmed by subpar time management: too many tasks to accomplish and not enough time to do them.<\/strong> When it comes to exercise, not only is finding the time to do it an issue, but also assuring the actual exercise session is result-producing. Anyone who sacrifices time and effort naturally wants to get the most out of it. If you can accomplish something in less time as compared to more \u2013 yet obtain similar results \u2013 then do it.<\/p>\n<p><strong>In a study in the <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21979806\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"1965\">Journal of Applied Physiology<\/a> it was discovered that reducing exercise time, but increasing training intensity, produced positive results as compared to lengthier sessions of lower-intensity effort.<\/strong> This mode is known as<a href=\"https:\/\/breakingmuscle.com\/tag\/high-intensity-interval-training\/\" data-lasso-id=\"1966\"> high-intensity interval training<\/a> (H.I.I.T.).<\/p>\n<h2 id=\"in-their-pilot-study\">In their pilot study<\/h2>\n<ul>\n<li>Eight subjects completed six high-intensity interval exercise sessions over a two-week period.<\/li>\n<li>Each session consisted of 10 x 60-second intervals on a leg cycle ergometer, at 90% maximal heart rate and with 1:00 rest intervals.<\/li>\n<li>30 minutes of very intense exercise per week (within the recommended total of 75 minutes of vigorous exercise per week) improved glucose control and markers of skeletal muscle metabolism in patients with type 2 diabetes.<\/li>\n<li>The results were consistent with a number of publications within the last few years that demonstrate the benefits of H.I.I.T.<\/li>\n<\/ul>\n<h2 id=\"other-findings\">Other findings<\/h2>\n<ul>\n<li>In addition, they found evidence from the Norwegian HUNT study that just a single weekly bout of high-intensity exercise was found to reduce the risk of cardiovascular disease in both men and women.<\/li>\n<li>They also noted in other H.I.I.T. studies, subjects appear to tolerate the higher exercise intensity and actually prefer H.I.I.T. over more traditional steady-state continuous exercise (i.e., 40 to 60+ minutes walking on a treadmill).<\/li>\n<li>It was also found young healthy males reported a perceived \u201cenjoyment\u201d of H.I.I.T. as compared to steady-state continuous exercise even though it had a higher rate of perceived exertion. Likewise, patients with heart failure found H.I.I.T. more motivating than traditional steady-state exercise, which they felt was \u201cquite boring.\u201d<\/li>\n<\/ul>\n<h2 id=\"what-exactly-is-h-i-i-t\">What exactly is H.I.I.T?<\/h2>\n<ul>\n<li>Very intense periods of work (:10 to 2:00) followed by a brief rest period (:10 to 1:00) and repeated for a varied number of bouts (6 to 60).<\/li>\n<li>A H.I.I.T. session may only involve 8 to 16 minutes of total work time and a total session time (warm up, work\/rest periods and cool-down) being only 20 to 25 minutes.<\/li>\n<\/ul>\n<h2 id=\"sample-h-i-i-t-workouts\">Sample H.I.I.T. workouts<\/h2>\n<ul>\n<li>Elliptical trainer &#8211; :30 high-intensity effort, followed by :30 of low effort (recovery) &#8211; 20 rounds (total = 20 minutes).<\/li>\n<li>Squat thrusts &#8211; jumping jacks &#8211; push ups &#8211; pull ups &#8211; bicycle crunches performed for :20 each exercise, followed by :15 rest &#8211; 5 rounds (total = approximately 15 minutes).<\/li>\n<li>Shuttle runs &#8211; run hard for :10, followed by :20 rest- 40 rounds (total = 20 minutes).<\/li>\n<li>Versa Climber &#8211; 1:30 high-intensity effort, followed by :40 rest \u2013 12 rounds (total 26 minutes).<\/li>\n<li>Any exercise mode done at high-effort followed by a brief rest and repeated for a number of bouts which results in a time-efficient session.<\/li>\n<\/ul>\n<p>The <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21979806\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"1969\">Journal of Applied Physiology<\/a> study also noted that U.S. public health guidelines recommend adults accumulate at least 150 minutes per week of moderate-intensity physical activity or 75 minutes per week of vigorous-intensity physical activity. The percentage of U.S. adults attaining these minimal guidelines is very low. <strong>One reason very often cited as an excuse not to exercise is the perceived lack of time.<\/strong><\/p>\n<p>Do the math: 40 to 60+ minutes of steady-state exercise 1) takes more time, 2) can be boring\/monotonous and 3) in reality, doesn\u2019t burn a significant amount of energy.<\/p>\n<p>On the other hand, H.I.I.T. is 1) time-efficient, 2) more enjoyable and 3) equally effective, if not more.<\/p>\n<p><strong>Therefore High Intensity Interval Training is a great way to train less and gain more.<\/strong><\/p>","protected":false},"excerpt":{"rendered":"<p>Photo by Bev Childress In our current fast-paced society, it can be easy to get overwhelmed by subpar time management: too many tasks to accomplish and not enough time to do them. When it comes to exercise, not only is finding the time to do it an issue, but also assuring the actual exercise session is result-producing. Anyone&#8230;<\/p>\n","protected":false},"author":765,"featured_media":1784,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[4642],"tags":[245],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Train Less to Gain More? 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He also trains clients through Pinnacle Personal &amp; Performance Training in Chesterfield, Missouri. For 23 years he was in the collegiate strength and conditioning profession, serving as the Head Coach for Strength and Conditioning at Saint Louis University (2004-2008), the University of Illinois at Chicago (2001-2004), Southeast Missouri State University (1991-2001), and the University of Florida (1988-1990). He got his start in the strength and conditioning field as an Assistant Strength Coach at Florida in 1984 where he was also a weight training instructor for the Department of Physical Education from 1985 to 1988. In 2006, Tom was named Master Strength and Conditioning Coach by the Collegiate Strength and Conditioning Coaches Association for his years of service in the field. In 1999, he was named NSCA Ohio Valley Conference Strength and Conditioning Professional of the year. In 2001, he received an honorary certification from the International Association of Resistance Trainers (I.A.R.T.). Tom possesses C.S.C.S. and S.C.C.C. certifications with the NSCA and CSCCA, respectively. Additionally, he is certified by the Illinois Law Enforcement Training and Standards Board in basic instructor development and as a specialist instructor by the Missouri Department of Public Safety. In 2012, he became certified by the IBNFC as a Certified Nutrition Coach. Tom has worked with athletes at the Olympic and professional levels, presented at various clinics\/seminars, and worked several athletic-related camps. He is a strong advocate of safe, practical, and time-efficient training and has published a collection of periodical articles, book chapters, complete books, and user-friendly downloads promoting such. Tom received a Bachelor\u2019s Degree from the University of Iowa in 1981(It's great to be a Hawkeye!) and a Master's Degree in Physical Education from Western Illinois University in 1984. He was a member of the Track and Field team at Iowa and served as a Graduate Assistant Track &amp; Field Coach while at Western Illinois.\",\"url\":\"https:\/\/breakingmuscle.com\/author\/tom-kelso\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Train Less to Gain More? High Intensity Interval Training Explained - Breaking Muscle","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/breakingmuscle.com\/train-less-to-gain-more-high-intensity-interval-training-explained\/","og_locale":"en_US","og_type":"article","og_title":"Train Less to Gain More? 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He also trains clients through Pinnacle Personal &amp; Performance Training in Chesterfield, Missouri. For 23 years he was in the collegiate strength and conditioning profession, serving as the Head Coach for Strength and Conditioning at Saint Louis University (2004-2008), the University of Illinois at Chicago (2001-2004), Southeast Missouri State University (1991-2001), and the University of Florida (1988-1990). He got his start in the strength and conditioning field as an Assistant Strength Coach at Florida in 1984 where he was also a weight training instructor for the Department of Physical Education from 1985 to 1988. In 2006, Tom was named Master Strength and Conditioning Coach by the Collegiate Strength and Conditioning Coaches Association for his years of service in the field. In 1999, he was named NSCA Ohio Valley Conference Strength and Conditioning Professional of the year. In 2001, he received an honorary certification from the International Association of Resistance Trainers (I.A.R.T.). Tom possesses C.S.C.S. and S.C.C.C. certifications with the NSCA and CSCCA, respectively. Additionally, he is certified by the Illinois Law Enforcement Training and Standards Board in basic instructor development and as a specialist instructor by the Missouri Department of Public Safety. In 2012, he became certified by the IBNFC as a Certified Nutrition Coach. Tom has worked with athletes at the Olympic and professional levels, presented at various clinics\/seminars, and worked several athletic-related camps. He is a strong advocate of safe, practical, and time-efficient training and has published a collection of periodical articles, book chapters, complete books, and user-friendly downloads promoting such. Tom received a Bachelor\u2019s Degree from the University of Iowa in 1981(It's great to be a Hawkeye!) and a Master's Degree in Physical Education from Western Illinois University in 1984. He was a member of the Track and Field team at Iowa and served as a Graduate Assistant Track &amp; Field Coach while at Western Illinois.","url":"https:\/\/breakingmuscle.com\/author\/tom-kelso\/"}]}},"_links":{"self":[{"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/posts\/1783"}],"collection":[{"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/users\/765"}],"replies":[{"embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/comments?post=1783"}],"version-history":[{"count":1,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/posts\/1783\/revisions"}],"predecessor-version":[{"id":147835,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/posts\/1783\/revisions\/147835"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/media\/1784"}],"wp:attachment":[{"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/media?parent=1783"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/categories?post=1783"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/tags?post=1783"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}