Are Shorter HIIT Workouts More Effective?
At MFT Global, we often incorporate High-Intensity Interval Training (HIIT) into our workouts. Recent research suggests that shorter HIIT sessions can be just as, if not more, effective than longer ones, especially in improving fitness measures like VO2 max (1).
Understanding the Benefits of HIIT
HIIT, characterised by bursts of intense activity followed by periods of rest, is popular for several reasons. Many find it more enjoyable than continuous exercise (2), and it mimics the pace of team sports, making it relatable for athletes. Beyond enjoyment, HIIT offers significant health benefits, including improved glucose control and cardiovascular health (3, 4, 5, 6).
Tailoring HIIT to Individual Goals
The intervals used in HIIT can vary depending on specific fitness goals. For team sports players, shorter intervals like a Tabata-style workout may be beneficial, while those aiming to improve endurance, such as for a 5k run, might opt for longer intervals to increase lactate threshold.
HIIT vs. Continuous Endurance Training
While HIIT is effective in enhancing VO2 max, it’s important to note that it’s not a one-size-fits-all solution. For endurance events like marathons, continuous endurance training is necessary to achieve the specific muscular adaptations required (7).
The Bottom Line on HIIT
In conclusion, HIIT is a versatile, enjoyable, and effective training method with numerous health benefits. However, it’s crucial to tailor HIIT workouts to your specific fitness goals and complement them with other forms of training for the best results.
Key References:
Vollaard, Niels BJ, et al. “Effect of Number of Sprints in a SIT Session on Change in VO2max.”
Thum JS, et al. “High-Intensity Interval Training Elicits Higher Enjoyment than Moderate Intensity Continuous Exercise.”
Cassidy S, et al. “Impact of HIIT on glucose control and cardiometabolic health.”
Hussain SR, et al. “HIIT Versus Moderate-Intensity Continuous Training in Cardiovascular Disease Prevention/Management.”
Gayda M, et al. “Comparison of Different Forms of Exercise Training in Patients With Cardiac Disease.”
Hallsworth K, et al. “Modified HIIT Reduces Liver Fat in Non-alcoholic Fatty Liver Disease.”
Martinez-Valdes E, et al. “Differential Motor Unit Changes after Endurance or HIIT.”
Join us at MFT for dynamic and tailored HIIT sessions that promise not just fitness improvements but also a fun and engaging workout experience.
