INTRODUCTION:
The World Health Organization recommends that every healthy adult perform at least 150 minutes of moderate exercise or physical activity or at least 75 minutes of high-intensity exercise or physical activity per week. However, 1.4 billion people, or more than 25% of the population, do not exercise to the recommended levels.
Over the past 40 years, there have been more fat people in the world, and current projections indicate that this trend will continue through the year 2030. Overeating, insufficient exercise, a sedentary lifestyle, and decreased fat oxidation all contribute to obesity, a disease that increases the risk of illness and mortality early in life. Endurance training not only aids in weight management but also improves respiratory and cardiovascular health.
HIIT (HIGH-INTENSITY INTERVAL TRAINING):
High-intensity interval training is a well-known form of exercise for improving cardiovascular endurance, respiratory fitness, aerobic capacity and health, and fat loss. Repeating workouts or training sessions at maximum effort while alternating rest periods makes up the core of HIIT. The major advantages of high-intensity interval training are its short length and variety of workout options, which prevent sessions from getting boring.
Exercise that involves high-intensity interval training (HIIT) may be more pleasurable and engaging than moderate-intensity continuous training (MICT) for weight loss. This training program mimics the benefits of low-intensity endurance exercise by increasing power and anaerobic capacity.
HIIT can be utilized as an alternative training technique to traditional endurance training to induce beneficial physiological and biochemical changes in both healthy and unwell populations. Recent studies suggest that HIIT might be a time-efficient strategy to encourage wellness in the inactive overweight/obese population.
This improvement could be attributed to increased skeletal muscle, mitochondrial biogenesis, and mitochondrial function, which shows up as better oxidative phosphorylation capacity.
HIIT is a word used to describe exercise that involves short bursts of intense activity, such as intermittent exercise, which raises heart rate and oxygen consumption to 90% of maximal levels and is then followed by rest intervals.
MATERIALS AND METHODS:
Literature Search Methodology
Online search engines that are used to collect journals are Google Scholar and PEDro. The authors identified articles based on the keywords. The articles were collected in full text. A total of 40 articles were identified, out of which 21 articles were selected for review. [Fig-1]
Inclusion criteria:
1. Articles discussing the effect of aerobic exercise were included.
2. Articles published only in the English language were included.
3. Articles from 2009-2022 have been taken.
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NO |
AUTHORS |
TITLE |
YEAR |
STUDY DESIGN |
CONCLUSION |
|
18. |
Ruth Stoklund Thomsen, et al |
Effect of high-intensity interval training on cardiovascular disease risk factors and body composition in psoriatic arthritis: a randomised controlled trial |
2018 |
Randomized Control Trial |
Conclusion in patients with PsA, 3 months with HIIT was associated with a substantial increase in VO2max and a reduction in truncal fat percentage compared with controls. The beneficial effect on VO2max was also sustained through 9 months.
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19. |
TomásRodolfo Reyes Amigo, et al
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Effectiveness of High-Intensity Interval Training on cardiorespiratory fitness and body composition in preadolescents: A systematic review
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2018 |
Systematic Review |
HIIT in adolescents can significantly improve cardiorespiratory fitness, BMI, and decrease body fat percentage, in comparison to moderate intensity training and non-training control group conditions |
|
20. |
Schaun, Gustavo, et al
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Whole-Body High-Intensity Interval Training Induce Similar Cardiorespiratory Adaptations Compared With Traditional High-Intensity Interval Training and Moderate-Intensity Continuous Training in Healthy Men |
2018 |
Experimental Study |
Our results demonstrate that HIIT-WB can be as effective as traditional HIIT while also being time-efficient compared with MICT to improve health-related outcomes after 16 weeks of training. However, HIIT-T and MICT seem preferable to enhance performance-related outcomes compared with HIIT-MICT. |
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21. |
Zhaowei Kong, et al |
High intensity interval training in norm baric hypoxia improves cardio respiratory fitness in over weight Chinese young women |
2017 |
Experimental Study |
5-wk of HIIT improved cardiorespiratory fitness and blood lipids in overweight Chinese young females, while the additive effect of the HIIT under normobaric hypoxia solely enhanced cardiorespiratory fitness, but not body composition or serum lipid profile. |
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NO |
AUTHORS |
TITLE |
YEAR |
STUDY DESIGN |
CONCLUSION |
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14. |
Christopher Hurst, et al |
The effect of 12 weeks of combined upper- and lower-body high-intensity interval training on muscular and cardiorespiratory fitness in older adults
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2019 |
Experimental Study |
Combined upper- and lower-body HIT has small clinically relevant beneficial effects on muscular and cardiorespiratory fitness in older adults.
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15. |
Jennifer Crozier, et al |
High-Intensity Interval Training After Stroke: An Opportunity to Promote Functional Recovery, Cardiovascular Health, and Neuroplasticity
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2018 |
Experimental Study |
Larger randomized controlled trials are necessary to establish (a) effectiveness, safety, and optimal training parameters within more heterogeneous poststroke populations; (b) potential mechanisms of HIIT-associated improvements; and (c) adherence and psychosocial outcomes.
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16. |
Jing-xin Liu, et al |
Effectiveness of high-intensity interval training on glycemic control and cardiorespiratory fitness in patients with type 2 diabetes: a systematic review and meta-analysis
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2018 |
Systematic Review |
HIIT may induce more positive effects in cardiopulmonary fitness than MICT in T2D patients.
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17. |
Rebecca Mary, et al
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The effect of home-based low-volume, high-intensity interval training on cardiorespiratory fitness, body composition and cardiometabolic health in women of normal body mass and those with overweight or obesity: protocol for a randomized controlled trial |
2018 |
Randomized Control Trial |
Supervised laboratory-based HIIT interventions are effective in improving cardiometabolic health. More pragmatic exercise protocols may however show to be successful for mitigating barriers to the engagement in physical activity and exercise resulting in positive benefits to health. Investigation into home-based HIIT regimens are important in women, where globally the rising trend of overweight and obesity overshadows that of men. The results from this study may therefore inform future research on effective exercise prescription for women’s health. |
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NO |
AUTHORS |
TITLE |
YEAR |
STUDY DESIGN |
CONCLUSION |
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9. |
John Ab, et al |
Effect of high-intensity interval training on cardiorespiratory fitness, physical activity and body composition in people with schizophrenia: a randomized controlled trial |
2020 |
Randomized Control Trial |
Effect of high-intensity interval training on cardiorespiratory fitness, physical activity and body composition in people with schizophrenia: a randomized controlled trial |
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10. |
Jesús Alarcón-Gómez, et al
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Effects of a HIIT Protocol on Cardiovascular Risk Factors in a Type 1 Diabetes Mellitus Population |
2020 |
Experimental Study |
6-week HIIT protocol, was sufficient to improve VO2max, HRV, body composition and fasting glucose in a previously sedentary T1DM population. HIIT seems an interesting approach for reducing cardiovascular risk in T1DM individuals. |
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11. |
David C. Andrade, et al |
Acute effects of high-intensity interval training session and endurance exercise on pulmonary function and cardiorespiratory coupling
|
2020 |
Experimental Study |
The present study shows that EE elicited an increase of CRC in healthy individuals, independent to parasympathetic modulation of the heart; however, an acute bout of HIIT or EE did not modify pulmonary function, as determined by clinical spirometry. |
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12. |
Matthew P. Wallen, et al
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High-intensity interval training improves cardiorespiratory fitness in cancer patients and survivors: A meta-analysis
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2020 |
Meta Analysis |
Quantitative assessment of HIIT studies indicates good compliance, with a significant effect on peak V̇O2 and peak oxygen pulse compared with UC in cancer patients and survivors. HIIT demonstrates a comparable effect with MICT to improve peak V̇O2. |
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13. |
Nathan A. Johnson, et al
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The Effect of Low-Volume High-Intensity Interval Training on Body Composition and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis |
2019 |
Systematic Review |
These data suggest that low-volume HIIT is inefficient for the modulation of total body fat mass or total body fat percentage in comparison with a non-exercise control and MICT. |
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NO |
AUTHORS |
TITLE |
YEAR |
STUDY DESIGN |
CONCLUSION |
|
5. |
Ying Wang Hao, et al |
Impact of high-intensity interval training on cardiorespiratory fitness, body composition, physical fitness, and metabolic parameters in older adults: A meta-analysis of randomized controlled trials |
2021 |
Randomized Control Trial |
This systematic review and meta-analysis showed that HIIT induces favorable adaptions in cardiorespiratory fitness, physical fitness, muscle power, cardiac contractile function, mitochondrial citrate synthase activity, and reduced blood triglyceride and glucose levels in older individuals, which may help to maintain aerobic fitness and slow |
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6. |
Marie Carmen Valenza, et al |
High-intensity interval training effects in cardiorespiratory fitness of lung cancer survivors: a systematic review and meta-analysis |
2021 |
Systematic Review |
The findings indicated a beneficial effect of HIIT for improving cardiorespiratory fitness in lung cancer patients in early stages around oncological treatment moment. Nevertheless, this review has several limitations, the total number of studies was low, and the stage and subtype of lung cancer patients were heterogeneous that means that the conclusions of this review should be taken with caution.
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7. |
N. Sultana, et al |
The effect of low-volume high-intensity interval training on cardiovascular health outcomes in type 2 diabetes: A randomised controlled trial |
2020 |
Randomized Control Trial |
Twelve minutes of low-volume HIIT per week leads to improvements in central arterial stiffness and cardiovascular health in inactive individuals with obesity and T2D |
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8. |
Rhona Martin Smith, et al |
High Intensity Interval Training (HIIT) Improves Cardiorespiratory Fitness (CRF) in Healthy, Overweight and Obese Adolescents: A Systematic Review and Meta-Analysis of Controlled Studies |
2020 |
Systematic Review |
HIIT is an effective method to improve CRF in adolescents, irrespective of body composition. Notably, meta regression analysis identified that prolonged high volume HIIT programs are similarly effective to short term low volume HIIT programs. .
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NO |
AUTHORS |
TITLE |
YEAR |
STUDY DESIGN |
CONCLUSION |
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1. |
Travis W Beck, et al |
The effects of four weeks of creatine supplementation and high-intensity interval training on cardiorespiratory fitness: a randomized controlled trial |
2022 |
Randomized Control Trial |
HIIT is an effective and time-efficient way to improve maximal endurance performance. The addition of Cr improved VT, but did not increase TWD. |
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2. |
Jaroslaw Domaradzki, et al |
The Relative Importance of Age at Peak Height Velocity and Fat Mass Index in High-Intensity Interval Training Effect on Cardiorespiratory Fitness in Adolescents: A Randomized Controlled Trial |
2022 |
Randomized Control Trial |
The effects of HIIT and APHV were analyzed according to the sexes, the significant influence of the APHV on ΔFI was observed (very close to significant, in fact) in girls. |
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3. |
Kangle Wang, et al |
Effects and dose–response relationship of high-intensity interval training on cardiorespiratory fitness in overweight and obese adults: a systematic review and meta-analysis |
2021 |
Systematic Review |
Dose–response relationship analysis provided some preliminary data regarding the training period, training intensity, and session duration. However, it is still not possible to provide accurate recommendations currently. Further studies are still needed to identify the most appropriate training variables to prescribe effective HIIT programs for improving CRF in overweight and obese adults.
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4. |
Hadi Nobari, et al |
Effects of 8 Weeks of High-Intensity Interval Training and Spirulina Supplementation on Immunoglobin Levels, Cardio-Respiratory Fitness, and Body Composition of Overweight and Obese Women |
2021 |
Experimental Study |
The data in the present study demonstrated the effectiveness of spirulina supplementation and HIIT concurrently in making significant changes in IgA concentrations and FFM. Taking spirulina with HIIT for overweight and obese women may be helpful not only for losing FFM but also for boosting IgA, which plays an important role in the immune system. |
DISCUSSION:
Short bursts of high-intensity exercise, such as intermittent activity that achieves 90% of maximum heart rate (HR) and maximal oxygen uptake (VO2max), are separated by times of recovery or rest. This kind of exercise training is known as HIIT. The results of all the studies showed that high-intensity interval training is an effective way to help inactive young women lose body fat and improve their anthropometric indices. Additionally, it may be observed that the degree of activity played a significant role in the rise in adiponectin levels. Compared to other forms of exercise, HIIT is good in increasing VO2max, aerobic capacity, and cardiovascular fitness.
CONCLUSION
The results of this study show that high-intensity interval training enhances six out of ten general physical abilities in athletes, including stamina, power, and cardiovascular/respiratory endurance. Speed, coordination, agility, and accuracy are the other four physical aptitudes that have not yet been tested.
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