The health and fitness world admittedly has its fads, especially when it comes to exercise routines. Just think Jane Fonda, leg warmers, and “no pain, no gain”, and you’re transported back to the 80’s. Spinning classes and sweaty frowns… the 90s. In the new millennium, the Bar Method promised women they could be as svelte as a ballerina. These days high-intensity interval training (HIIT) is the newcomer, but there are very compelling reasons why this one is here to stay.
What is HIIT?
HIIT involves exercising at a high intensity (close to aerobic capacity) for 30 seconds to several minutes, separated by 1-5 minutes of low-intensity recovery. These high and low-intensity intervals are repeated for a full workout – which you can get in just 20-30 minutes. An example of a HIIT routine could include intervals of sit-ups, pushups, tricep dips, and squats. Think old-school exercises where you give it your all to spike your heart rate and build muscle, with low-intensity recovery sandwiched in between. Even activities like cycling, swimming, and jogging can be adapted to a HIIT routine.
HIIT has many positive effects on the body including:

• Strengthens the cardiovascular system
• Reduces inflammation,
• Improves insulin sensitivity
• Reduces oxidative stress.

In our time-crunched reality, it’s nice to know you can get all these amazing health benefits in less than a half hour, three times per week. Plus you don’t even need any equipment, so you can squeeze in a workout in your office or hotel room.
HIIT is Cardioprotective
With the CDC specifying heart disease as the leading cause of death in the US, the cardiovascular benefits of HIIT have huge appeal. In fact, a review of 10 studies showed that HIIT nearly doubled the cardiorespiratory fitness in patients with lifestyle-induced chronic diseases compared to those who performed moderate-intensity continuous training (what we think of as traditional cardio). When you consider that about 80% of chronic disease is lifestyle-induced, that means just about anyone and everyone should be signing up for the nearest HIIT class.
Weight-Loss in Less Time
If heart disease prevention isn’t appealing enough, how about losing weight? In one study, overweight and obese men engaged in HIIT three times per week for two weeks. After just two weeks, there was a significant reduction in body fat. HIIT has also been shown to help overweight men regulate their appetite.
The benefits don’t stop at fat burning. HIIT has also been shown to improve insulin sensitivity and blood sugar levels in patients with type 2 diabetes.
People are usually more likely to maintain a HIIT routine because it doesn’t require a lot of time and because the short bursts can actually feel more feasible than traditional endurance exercise. That’s even true for patients with certain medical conditions like chronic obstructive pulmonary disease because the frequent rest periods actually allow them to exercise for longer. Rather than shying away from exercise because of an “at-risk” diagnosis, HIIT may just be what the doctor ordered.
Always consult your physician or doctor of physical therapy before beginning a new exercise routine. But given the potential benefits, I believe HIIT trumps all the rest.
Visit www.joetatta.com for more information on exercise, physical therapy, and nutrition.
References
http://www.ncbi.nlm.nih.gov/pubmed/23210120
http://www.ncbi.nlm.nih.gov/pubmed/25899101
http://www.ncbi.nlm.nih.gov/pubmed/25771785
http://www.ncbi.nlm.nih.gov/pubmed/24144531
http://www.ncbi.nlm.nih.gov/pubmed/22267387