High-intensity interval training (HIIT) has been a frequently used training methodology in the conditioning of elite athletes and in recent years there has been a huge boom in HIIT training within the fitness industry. HIIT can be described as short periods of intense activity alternating with periods of recovery. Despite its effectiveness, several protocols have been shown to be effective and as of yet there is no universal agreement on optimal frequency, duration or even mode. The main point established about HIIT so far is that the duration of exercise required to cause adaptation reduces as intensity increases.
HIIT is a protocol often used by Personal Trainers in their training session with clients, but it is essential that you are aware of the different responses different protocols can achieve if HIIT training is going to be effective when training your clients.
Different protocols result in quite different outcomes. Until recently no research has been conducted to determine the cardiorespiratory and metabolic responses to a low-volume, high-intensity protocol of calisthenic exercise. In 2014, Cureton et al. perfomed studies on this. The study documented and compared the physiological responses to 2 high-intensity intermittent exercise protocols: repeated bouts of sprint interval cycling (SIC) and repeated bouts of high-intensity intermittent calisthenics (HIC).
Cureton et al., (2014). Study Protocol
Stage 1 – VO2 max was calculated
Stage 2 – Participants were split into two groups then assesed
1. Sprint interval cycling – Wingate sprint protocol 4 sets
2. High Intensity intermittent Calisthenics – Wingate protocol burpees 4 sets
Key point from the study
• The study confirmed that low volume HIIT using intermittent calisthenics in the form of burpees can provide a stimulus sufficient to cause positive metabolic adaptations, similar to those reported in sprint interval cycling.
This has very significant implications for personal trainers who currently have home clients with limited space, or are maybe biomechanically unable to run safely and efficiently. The use of burpees using a Wingate protocol can be an effective routine for improvements in cardiovascular fitness as well as weight management. It stands to reason that other training protocols could be used instead of the Wingate protocol such as the 8:12 method etc., however this has not been confirmed by research.
For further reading:
Nichola Gist, Eric Freese and Kirk Cureton. Comparison of Responses to Two High-Intensity Intermittent Exercise Protocols. Journal of Strength and Conditioning Research, November 2014. Volume 28, issue 11, page 3033-3040
Leave a Reply