How many interval workouts per week and per
program?
For the goals of health and body composition, HIIT sessions are
recommended to be performed twice per week. For performance,
a twice-a-week approach might be used initially, however, recent
data suggest that a block periodised organisation of training might
be more beneficial. Here, interval sessions would be performed each
day of the week to overload the fitness capacity of the individual. This
‘hell week’ would then be followed by three lighter weeks, where one
HIIT session would be performed each week. Due to the intensive
nature of this 4-week block method, it is only recommended for
serious endurance athletes.
Training-nutrition interaction and the train low
philosophy
Since the recent advent of techniques able to measure the molecular
response to exercise, scientists have discovered that performing
HIIT with differing amounts of carbohydrate stored in the muscle can
alter the physiological response to the session.
These discoveries have led to a paradigm of training and nutrition
called Train Low in which sessions are either deliberately conducted
with low carbohydrate stores in the muscle; with normal carbohydrate
levels but with carbohydrate-deficient meals consumed afterwards;
or in the afternoon followed by a low carbohydrate dinner and
going to bed with low muscle glycogen (recover low and sleep low
respectively).
This change in thinking around fuelling for training is based on
numerous studies showing greater muscle adaptation to sessions
performed when the working muscles are deprived of carbohydrate
during or after training. This makes sense, as training is stress
and training without a major muscle fuel is even greater stress. Of
course, these recommendations are for training blocks and not for
performance, as it is beyond dispute that performance is enhanced
with adequate glycogen stores.
Wrapping up HIIT
HIIT can improve your health, body composition and performance. In
some instances, it is more time effective than traditional endurance
exercise, while still imparting the benefits of longer duration, higher
volume sessions. HIIT can be broadly categorised into three subtypes:
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sprint intervals, in which the sprints are
performed at your best ‘all-out’ pace with
almost full recovery; short intervals; and
long intervals, both of which are performed
around your best sustained aerobic pace
or power. Workouts are typically performed
twice a week using a mode of exercise that
can handle high work outputs without fear of
technical failure.
With the majority of the population having
enormous demands on their time, finding the
opportunity to exercise can be difficult. For
those that can manage the intense nature
of the bouts, HIIT has become an extremely
attractive option, as the time commitment is
low and the benefits are huge.
REFERENCES
Gibala, G. (2017). The One Minute Workout.
Vermilion: London.
Laursen, P. & Bucheit, M. (2019). Science and
Application of High-Intensity Interval Training.
Human Kinetics: Champaign, Il.
Rønnestad BR, Hansen J, Thyli V, Bakken TA,
Sandbakk Ø. 5-week block periodization increases
aerobic power in elite cross-country skiers. Scand
J Med Sci Sports. 2016 Feb;26(2):140-6.
Tabata I. et al. Effects of moderate-intensity
endurance and high-intensity intermittent training
on anaerobic capacity and VO2max. Med Sci Sports
Exerc. 1996 Oct;28(10):1327-30.
Tony Boutagy
Tony has been a trainer for
25 years, specialising in the
development of strength and
endurance, and training for
body composition. He holds a
PhD in Exercise Science and is an Accredited Exercise
Physiologist (ESSA). Tony runs educational courses for
personal trainers in his Sydney-based facility.