Repeat after me…HIIT Better than Cardio…HIIT Better than Cardio…HIIT Better than Cardio….HIIT Better than Cardio….HIIT Better than Cardio
Personally, I love HIIT because…
- it works really, really well to help my clients get fit really, really fast,
- it helps my clients drop excess body-fat really, really fast
- and because it is really simple to program HIIT workouts and it fits into the busiest of schedules really, really well.
Unfortunately, not everyone sees HIIT like I do.
There is a large group of trainers and fitness “experts” who…
- think that low intensity cardio is superior to HIIT for developing aerobic fitness, and
- fear that the High Intensity aspect of HIIT is dangerous to the health of their clients.
Their concern is that people with less than perfect cardiac function are at imminent risk of suffering a heart attack if their trainer puts them on a HIIT protocol. Which makes sense….if you haven’t read a medical journal in the past few years and still believe that low intensity cardio is the only safe way to improve cardiac function..
However, if you’re like me and don’t want to wait for our mainstream health & fitness to catch up with modern science, I invite you to…
1. Take a look at some of my articles about HIIT and Cardiac Function
2. Take a look at the latest research investigating HIIT and building a healthy heart
In a study just published in the Journal of Science and Medicine in Sport, researchers tested the effectiveness of HIIT workouts to improve the VO2max/VO2peak of 112 patients with coronary heart disease.
Note – VO2max/VO2peak is considered to be the gold standard for aerobic ﬁtness, and aerobic fitness is believed to be the best indicator of cardiovascular health and a well-established predictor of total and cardiovascular mortality in subjects with and without coronary heart disease. This means that exercise protocols which drastically improve VO2max/VO2peak are to be seen as powerful tools to help the medical (and fitness) communities prevent coronary heart disease and extend life.
In this study, the participants were divided into three groups based upon exercise intensity – as determined by percentage of HRmax.
- 88–92%, and
- >92% of HRmax
The goal of the study was to determine if higher relative intensity during exercise intervals would elicit a greater
increase in VO2peak…leading to greater & faster improvements in aerobic fitness and in theory improve cardiac related mortality rates.
Here’s what happened
- No adverse effects occurred during training
- Overall, VO2peak increased by 11.9 % after 23.4 exercise sessions
- Higher intensity exercise groups showed the greatest increase in VO2peak
- 3.1 mL for the <88% group
- 3.6 mL for the 88–92% group, and
- 5.2 mL,for the >92% of HRmax group
These findings build upon previous research which shows that the beneﬁcial cardiovascular effects of aerobic exercise are intensity dependent, with higher intensity exercise showing a superior effect…leading the study authors to conclude that “CHD patients who are able to perform high intensity training should aim at increasing exercise intensity above 92% of HRmax and thereby possibly achieve even greater improvements in aerobic capacity”.
What does this mean for you?
- If you’re a CHD patient, you need to talk to your cardiologist about HIIT training…keeping in mind of course that CHD patients need to keep a close eye on how everything they do – exercise, nutrition, lifestyle, stress, etc – can impact the function of their CV system.
- If you’re not a CHD patient, it means that if you want to improve your aerobic fitness and avoid dropping dead of a heart attack, you NEED to start doing some form of HIIT – High Intensity Interval Training.
- And if you’re a doctor or fitness expert who still believes that low intensity cardio is the best way to improve aerobic function, you need to put down your preconceptions and pick up a scientific journal every now and then.
- Moholdt T, et al. The higher the better? Interval training intensity in coronary heart disease. J Sci Med Sport
- Rognmo O, Moholdt T, Bakken H et al. Cardiovascular risk of high- versus
moderate-intensity aerobic exercise in coronary heart disease patients. Circulation 2012; 126(12):1436–1440.
- . Kodama S, Saito K, Tanaka S et al. Cardiorespiratory ﬁtness as a quantitative predictor of all-cause mortality and cardiovascular events in healthy men and women: a meta-analysis. JAMA 2009; 301(19):2024–2035.