Interval training is a simple but effective strategy that consists of alternating periods of intense exercise with lighter recovery periods.
Advances in the field of sports and physical exercise have led to the constant search for effective methods to improve athletic performance and promote overall health. One technique that has gained popularity in recent years is high-intensity interval training (HIIT). A recent study published in the Sports Medicine journal has shed new light on this approach and invites us to explore its benefits for both serious athletes and those interested in improving their physical condition.
What is interval training?
Is a simple but effective strategy that consists of alternating periods of intense exercise with lighter recovery periods. For decades, high-performance athletes have used this approach to improve their performance in endurance sports such as middle- and long-distance running. In addition, this type of training has also been shown to have significant health benefits when practiced by relatively inactive individuals or those facing fitness challenges. However, one of the key challenges in interpreting and applying interval training is the lack of standardized terminology, particularly regarding intensity classification. Despite its widespread use, there is still no commonly accepted definition of the term “high-intensity interval training.”
According to the study, for the context of sports performance, HIIT is characterized as a series of intermittent exercises performed at intensities above the “high-intensity level” threshold. The approach categorizes HIIT within the “severe intensity” domain and is based on indicators such as critical power, critical speed, or minimum lactate levels. In health, on the other hand, HIIT is defined as intermittent exercise performed at intensities above the moderate threshold. This categorization falls under the classification of “vigorous intensity” based on indicators related to perceived exertion, oxygen uptake, and heart rate, as defined by health and exercise prescription guidelines.
Interval sprint training
The study also classifies a particularly intense variant of HIIT called “sprint interval training,” which is performed at near-maximal effort. This type of training coincides with the highest intensity classification in training zone models or exercise prescription guidelines and is known as “extreme intensity.” Both HIIT and sprint interval training have considerable benefits if applied properly.
In general, HIIT has been recognized as an essential component for improving athletic performance, but the optimal intensity distribution and specific doses of HIIT for endurance athletes are not yet fully clarified. In addition, HIIT has become a viable methodology for improving cardiovascular fitness and other health-related indices in people who are physically inactive or suffering from cardiometabolic diseases. More research is needed to clarify the responses to different HIIT strategies through a robust study design that employs best practices.
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