The Effect of a Four Week High Intensity Interval Training Programme on Physiological Health Measures

Abstract

High intensity interval training (HIIT) is recognised as a time efficient training method that produces similar and sometimes superior health benefits than the continuous exercise method. Previous studies have implemented maximal and supramaximal HIIT protocols, which can be undesirable and potentially unsafe for sedentary individuals. PURPOSE: To determine if the same health benefits from HITT are induced using a lower intensity exercise protocol. METHODS: Sixteen healthy participants (12 females, 4 males, 47 ± 10 years; BMI 25.2; < 4 hours exercise p/w) were randomly assigned to a HIIT or control group. The HIIT group performed two cycling sessions per week, performing 10×60s intervals at 95% of their peak aerobic power output interspersed with 2 minutes of low intensity cycling. The control group continued with their usual lifestyle. Both groups were tested on fasting blood glucose, glucose tolerance, HDL cholesterol, total cholesterol and fat mass immediately before and after the intervention. RESULTS: There was a significant decrease in systolic and diastolic blood pressure post intervention in the HIIT group (130.8 ± 5.9 to 121.8 ± 8.5 mmHg for systolic and 81.1±3.8 to 76.4 ± 6.3 mmHg for diastolic, p< 0.05). There was no significant change in the other health measures in either group. CONCLUSION: A four week programme of 8 HIIT sessions performed at 95% peak aerobic power reduces blood pressure in healthy individuals.