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Unveiling the HIIT Controversy: Separating Fact from Fiction

High-intensity interval training (HIIT) has taken the fitness world by storm
HIIT Training in Action

High-intensity interval training (HIIT) has taken the fitness world by storm, promising efficient workouts and impressive results. Yet, with popularity comes scrutiny. Let's delve into three burning questions surrounding HIIT and unravel the truth behind the controversy.


Controversy #1: Is HIIT Safe for Persons With Cardiovascular Disease?

Recent research conducted by Wewege and colleagues (2018) set out to answer this critical question. The study, which compared HIIT with traditional aerobic training in cardiovascular disease (CVD) patients, yielded reassuring results.

Out of 23 studies reviewed, only one major cardiovascular-related event occurred among HIIT participants. The incidence? Just one event per 11,333 training hours – an impressively low rate. The accumulated evidence suggests that HIIT is a safe and effective alternative for individuals with CVD, challenging the traditional belief in low- to moderate-intensity continuous aerobic training.


Take-Home Message: For those with cardiovascular disease, HIIT is not only safe but also offers compelling benefits. Customize the intensity based on your health status, monitor physiological responses, and enjoy the rewards of this dynamic workout.


Controversy #2: Does HIIT Impair Mitochondrial Function and Decrease Glucose Tolerance?

Flockhart and colleagues (2021) delved into the impact of excessive HIIT on mitochondrial function and glucose tolerance. The study, spanning four weeks with varying intensities, highlighted a critical threshold.

After an excessive training phase, participants experienced a notable reduction in mitochondrial function, coinciding with impaired glucose tolerance. The study suggests that extreme amounts of HIIT (five sessions per week at maximum intensity) are associated with negative physiological outcomes.


Take-Home Message: To reap the benefits of HIIT without compromising health, moderation is key. Optimal cardiometabolic health is achieved by exercising at moderate to high intensities relative to your fitness level.


Controversy #3: Is HIIT the Only Cardiovascular Exercise a Person Needs to Do?

Langan and Grosicki's study (2021) aimed to debunk the myth that HIIT is the sole cardiovascular exercise one needs. Comparing HIIT and sprint interval training (SIT) with moderate-intensity continuous training (MICT), the researchers found that a balanced approach yields the best results.


While HIIT and MICT share benefits, MICT offers a more potent stimulus for peripheral physiological adaptation. Balancing both ensures optimal cardiorespiratory fitness and improves exercise economy, making your workouts more efficient.


Take-Home Message: Embrace a balanced approach. Combine the intensity of HIIT with the endurance of MICT for comprehensive cardiometabolic benefits and overall better health.

In conclusion, the controversies surrounding HIIT are not black and white. Tailoring your approach based on your fitness level and goals is key. So, whether you're a HIIT enthusiast or a fan of traditional cardio, find your balance and enjoy the journey to a healthier you.


Ready to explore the benefits firsthand? Come in for a tour or join Gold Pointe Fitness Club today! Join online HERE!

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