AI-powered
podcast player
Listen to all your favourite podcasts with AI-powered features
5min chapter
Episode #318: High Intensity Interval Training
Barbell Medicine Podcast
Understanding High-Intensity Interval Training and Its Applications
This chapter explores the details of high-intensity interval training (HIIT) and its role in enhancing fitness and managing weight. It emphasizes the necessity of structured progression in training and advocates for a balanced approach that incorporates both moderate and high-intensity workouts.
00:00
Transcript
Episode notes
Drs. Feigenbaum and Baraki discuss high intensity interval training.
Become a Barbell Medicine Plus Member
Resources Page: https://www.barbellmedicine.com/resources/
Template Quiz: https://www.barbellmedicine.com/template-quiz/
For more of our stuff:
Tech Support on YouTube:
https://www.youtube.com/watch?v=EDuf2vIU7JY
Got Pain? Contact Us:
https://www.barbellmedicine.com/contact-us-coaching-inquiry/
References:
- Sabag A, Little JP, Johnson NA. Low-volume high-intensity interval training for cardiometabolic health. J Physiol. 2022;600(5):1013-1026. doi:10.1113/JP281210
- Creemers, Noortje & Foster, Carl & Porcari, John & Cress, M.L. & de Koning, Jos. (2017). The physiological mechanism behind the talk test. Kinesiology. 49. 3-8. 10.26582/k.49.1.15.
- MacIntosh BR, Murias JM, Keir DA, Weir JM. What Is Moderate to Vigorous Exercise Intensity?. Front Physiol. 2021;12:682233. Published 2021 Sep 22. doi:10.3389/fphys.2021.682233
- Seiler, Stephen & Tønnessen, Espen. (2009). Intervals, Thresholds, and Long Slow Distance: the Role of Intensity and Duration in Endurance Training. SPORTSCIENCE · sportsci.org. 13. 32-53.
- Jamnick NA, Pettitt RW, Granata C, Pyne DB, Bishop DJ. An Examination and Critique of Current Methods to Determine Exercise Intensity. Sports Med. 2020;50(10):1729-1756. doi:10.1007/s40279-020-01322-8
- Weston KS, Wisløff U, Coombes JS. High-intensity interval training in patients with lifestyle-induced cardiometabolic disease: a systematic review and meta-analysis. Br J Sports Med. 2014;48(16):1227-1234. doi:10.1136/bjsports-2013-092576
- Coates AM, Joyner MJ, Little JP, Jones AM, Gibala MJ. A Perspective on High-Intensity Interval Training for Performance and Health. Sports Med. 2023;53(Suppl 1):85-96. doi:10.1007/s40279-023-01938-6
- Laukkanen JA, Isiozor NM, Kunutsor SK. Objectively Assessed Cardiorespiratory Fitness and All-Cause Mortality Risk: An Updated Meta-analysis of 37 Cohort Studies Involving 2,258,029 Participants. Mayo Clin Proc. 2022;97(6):1054-1073. doi:10.1016/j.mayocp.2022.02.029
- MacInnis MJ, Zacharewicz E, Martin BJ, et al. Superior mitochondrial adaptations in human skeletal muscle after interval compared to continuous single-leg cycling matched for total work. J Physiol. 2017;595(9):2955-2968. doi:10.1113/JP272570
- Mølmen, K.S., Almquist, N.W. & Skattebo, Ø. Effects of Exercise Training on Mitochondrial and Capillary Growth in Human Skeletal Muscle: A Systematic Review and Meta-Regression. Sports Med (2024). https://doi.org/10.1007/s40279-024-02120-2
- Arboleda-Serna VH, Feito Y, Patiño-Villada FA, Vargas-Romero AV, Arango-Vélez EF. Effects of high-intensity interval training compared to moderate-intensity continuous training on maximal oxygen consumption and blood pressure in healthy men: A randomized controlled trial. Biomedica. 2019;39(3):524-536. Published 2019 Sep 1. doi:10.7705/biomedica.4451
- Helgerud J, Høydal K, Wang E, et al. Aerobic high-intensity intervals improve VO2max more than moderate training. Med Sci Sports Exerc. 2007;39(4):665-671. doi:10.1249/mss.0b013e3180304570
- Su L, Fu J, Sun S, et al. Effects of HIIT and MICT on cardiovascular risk factors in adults with overweight and/or obesity: A meta-analysis. PLoS One. 2019;14(1):e0210644. Published 2019 Jan 28. doi:10.1371/journal.pone.0210644
- Wen D, Utesch T, Wu J, et al. Effects of different protocols of high intensity interval training for VO2max improvements in adults: A meta-analysis of randomised controlled trials. J Sci Med Sport. 2019;22(8):941-947. doi:10.1016/j.jsams.2019.01.013
- de Mello MB, Righi NC, Schuch FB, Signori LU, da Silva AMV. Effect of high-intensity interval training protocols on VO2max and HbA1c level in people with type 2 diabetes: A systematic review and meta-analysis. Ann Phys Rehabil Med. 2022;65(5):101586. doi:10.1016/j.rehab.2021.101586
- Steele J, Plotkin D, Van Every D, et al. Slow and Steady, or Hard and Fast? A Systematic Review and Meta-Analysis of Studies Comparing Body Composition Changes between Interval Training and Moderate Intensity Continuous Training. Sports (Basel). 2021;9(11):155. Published 2021 Nov 18. doi:10.3390/sports9110155
- Hostrup M, Bangsbo J. Limitations in intense exercise performance of athletes - effect of speed endurance training on ion handling and fatigue development. J Physiol. 2017;595(9):2897-2913. doi:10.1113/JP273218
- Gibala MJ, MacInnis MJ. Physiological basis of brief, intense interval training to enhance maximal oxygen uptake: a mini-review. Am J Physiol Cell Physiol. 2022;323(5):C1410-C1416. doi:10.1152/ajpcell.00143.2022
- Metcalfe RS, Babraj JA, Fawkner SG, Vollaard NB. Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training. Eur J Appl Physiol. 2012;112(7):2767-2775. doi:10.1007/s00421-011-2254-z
- Gibala MJ, Little JP, Macdonald MJ, Hawley JA. Physiological adaptations to low-volume, high-intensity interval training in health and disease. J Physiol. 2012;590(5):1077-1084. doi:10.1113/jphysiol.2011.224725
- Casado A, Foster C, Bakken M, Tjelta LI. Does Lactate-Guided Threshold Interval Training within a High-Volume Low-Intensity Approach Represent the "Next Step" in the Evolution of Distance Running Training?. Int J Environ Res Public Health. 2023;20(5):3782. Published 2023 Feb 21. doi:10.3390/ijerph20053782
- Burnley M, Bearden SE, Jones AM. Polarized Training Is Not Optimal for Endurance Athletes. Med Sci Sports Exerc. 2022;54(6):1032-1034. doi:10.1249/MSS.0000000000002869
- Casado A, González-Mohíno F, González-Ravé JM, Foster C. Training Periodization, Methods, Intensity Distribution, and Volume in Highly Trained and Elite Distance Runners: A Systematic Review. Int J Sports Physiol Perform. 2022;17(6):820-833. doi:10.1123/ijspp.2021-0435
- Foster C, Casado A, Esteve-Lanao J, Haugen T, Seiler S. Polarized Training Is Optimal for Endurance Athletes. Med Sci Sports Exerc. 2022;54(6):1028-1031. doi:10.1249/MSS.0000000000002871
- Rønnestad BR, Bakken TA, Thyli V, Hansen J, Ellefsen S, Hammarstrøm D. Increasing Oxygen Uptake in Cross-Country Skiers by Speed Variation in Work Intervals. Int J Sports Physiol Perform. 2022;17(3):384-390. doi:10.1123/ijspp.2021-0226
Our Sponsors:
* Check out Factor: https://factormeals.com/50bbm
* Check out Incogni: http://incogni.com/barbell
* Check out MasterClass: https://masterclass.com/BBM
* Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.com
Support this podcast at — https://redcircle.com/barbell-medicine-podcast/donations
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
Get the Snipd
podcast app
Unlock the knowledge in podcasts with the podcast player of the future.
AI-powered
Discover
highlights
Listen to the best highlights from the podcasts you love and dive into the full episode
Save any
moment
Hear something you like? Tap your headphones to save it with AI-generated key takeaways
Share
& Export
Send highlights to Twitter, WhatsApp or export them to Notion, Readwise & more
AI-powered
podcast player
Listen to all your favourite podcasts with AI-powered features
Discover
highlights
Listen to the best highlights from the podcasts you love and dive into the full episode