Sprint Interval Training - “It's a HIIT - Strength Coach.com

Ultimately, the training affect on the cardiovascular system and oxidative metabolism from LMICT led to it
being labeled “cardio” or “aerobic” exercise and to the thought process that this type of training, and only this type
of training, would positively condition the cardiovascular system. This same process and resultant thinking played
out with the research examining fat metabolism and “burning” fat stores. It eventually lead to the early American
College of Sports Medicine guidelines that spread the doctrine of engaging in rhythmical “aerobic” activities three
to five times per week, for 20 to 60 minutes at an intensity of 60‐90% of maximal heart rate reserve or 50‐85% of
maximal aerobic capacity 7 . As already noted, the recommended duration of exercise was heavily influenced by the
metabolic equipment of that time, which, in turn, dictated the exercise intensity; anyone exercising at 60‐90% of
their maximal heart rate reserve will, by physiological default, last about 20 to 60 minutes. Further, I do not think
it is a coincidence that the recommended frequency of exercise paralleled the timetable of academic classes of the
students who invariably became subjects for the research that influenced these very recommendations!
While I do not dispute the positive effects reported in the research from LMICT, it is now clear from recent
research that, when one factors in the overall health and performance benefits, as well as the investment of time,
HIIT trumps LMICT every time. HIIT produces a whole host of health benefits, including cardiovascular health and
fat loss, which are the most common reasons people engage in an exercise program in the first place. Whenever
researchers have compared these two types of training regimes, side by side, the HIIT has always matched LMICT,
and usually produced more favorable results, with a much lower investment of time. So, clearly, this message is
extremely important given that the time commitment is invariably given as the main excuse for not starting or
sticking with an exercise program. Well, effective HIIT programs for improving cardiovascular endurance and body
composition require significantly less time than traditional “cardio” programs. So, with some simple education, we
can immediately eradicate the main excuse for not exercising – I think that is a good reason to make sure that
everyone is not ignorant to the research. The somewhat surprised look on the faces of the health care
professionals attending the seminars I speak at transcends the depth of indoctrination the early research has
created. The reason I say this is because if one simply stands back from science and looks at this from a common
sense perspective, it is far more logical that HIIT would be more effective than LMICT.
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