Barbell Medicine Podcast

Episode #318: High Intensity Interval Training

Oct 29, 2024

Dive into the world of high-intensity interval training, where the hosts break down its buzzworthy appeal. They tackle myths versus realities, emphasizing personalized approaches over one-size-fits-all tactics. Discover the vital role of cardiorespiratory fitness in boosting health outcomes. The discussion also reveals insights from recent research comparing HIIT to moderate-intensity workouts and stresses the importance of tailored training intensity for optimizing performance. Get ready to reshape your fitness routine!

59:47

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Quick takeaways

High-Intensity Interval Training (HIIT) involves repeated bursts of high effort followed by rest, enhancing cardiovascular fitness and endurance.

Popular HIIT protocols advocating extreme intensity and frequency may lead to injury and burnout, necessitating a more moderate, balanced training approach.

An effective HIIT program should follow an 80/20 intensity distribution to prioritize recovery and ensure safety for individual fitness goals.

Deep dives

The Barbell Medicine Team Approach

Barbell Medicine emphasizes a holistic approach to health and fitness by combining expertise from various fields, including medicine, physical therapy, nutrition, and strength training. Their team consists of professionals who cater to diverse clientele, ranging from beginners to elite athletes. This comprehensive approach aims to tailor strategies for individual goals such as muscle gain, weight management, and recovery from injuries. By assessing each individual's needs, they ensure that clients receive appropriate guidance and support throughout their fitness journey.

Intro

2min

Exploring High-Intensity Interval Training and New Membership Offerings

5min

Unpacking HIIT: Myths and Realities

20min

The Power of Cardiorespiratory Fitness

9min

Navigating HIIT and MICT in Exercise Science

24min

Understanding High-Intensity Interval Training and Its Applications

5min

Drs. Feigenbaum and Baraki discuss high intensity interval training.

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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

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Barbell Medicine Podcast

Episode #318: High Intensity Interval Training

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

The Barbell Medicine Team Approach

Understanding High-Intensity Interval Training (HIIT)

Critiques of Popular HIIT Recommendations

Health and Performance Benefits of HIIT

Practical Recommendations for HIIT Programming

Get the Snipd
podcast app

AI-powered
podcast player

Discover
highlights

Save any
moment

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highlights

Barbell Medicine Podcast

Episode #318: High Intensity Interval Training

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

The Barbell Medicine Team Approach

Understanding High-Intensity Interval Training (HIIT)

Critiques of Popular HIIT Recommendations

Health and Performance Benefits of HIIT

Practical Recommendations for HIIT Programming

Get the Snipdpodcast app

AI-poweredpodcast player

Discoverhighlights

Save anymoment

Share& Export

AI-poweredpodcast player

Discoverhighlights

Get the Snipd
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