HIIT Craze: The Good, The Bad and The Ugly

HIIT CRAZE THE GOOD THE BAD THE UGLY of High Intensity Interval Training High Intensity Interval Training (HIIT) is more popular than ever, taking the top two spots in the American College of Sports Medicine annual fitness trends survey for 2014. Ranging from instructional and time keeping apps, at home DVD instruction, and specialty club membership there are a variety of ways to implement this high energy training style into any busy schedule. As with all exercise related trends, there is a good, a bad, and even an ugly side of HIIT that everyone should be aware of before diving into this new fitness regiment. FITNESS INDUSTRY AND CULTURE Gym, Health and Fitness Club Industry $26 ilion þillion industry 1.4% rowih annual According to International Health, Racquet & Sportsclub Association (IHRSA) 30,500 51.3 million $21.8 billion Total US Industry Revenues for 2012 Number of US Clubs Number of US Health Club (January 2013) Members (January 2013) According to the Bureau of Labor Statistics 13% Projected employment growth of fitness trainers and instructors (2012-2022)-the same average for all occupations According to the Physical Activity Council Topline Report 60% Of Americans regularly participate in fitness sports (2012) 5 years Number of consecutive years in which the number above has remained stable WHAT IS HIGH INTENSITY INTERVAL TRAINING (HIIT) Any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest According to the American College of Sports Medicine annual fitness trends survey, the top two fitness trends for 2014-Both are high-intensity interval training P90X CrossFit TM Example of a starter workout :15 1 minute sprint 2 minutes walking Repeat 5 times Total minutes HISTORY High Intensity Interval Training, aka the Tabata Protocol, named after Dr. Izumi Tabata after studying and determining the optimum protocol of the Japanese speed skating team's workout HIIT Routine 10 seconds recovery 1 8 :14 20 seconds max effort 5 minute warmup 4 minute intense exercise (x 8) 5 minute cool down Total minutes Comparing HIIT to Traditional Aerobic Training HIIT routine 5 days a week for 6 weeks SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 14% 28% Improvement in aerobic capacity Improvement in anaerobic capacity Running at 70% of aerobic capacity for 60 minutes for 6 weeks 9.5% 0% Effect on Improvement in aerobic capacity anaerobic capacity Exercise Combinations of PLYOMETRICS (JUMPING) STRENGTH TRAINING YOGA CARDIOVASCULAR EXERCISE BODY-WEIGHT TRAINING STRETCHING (PUSH-UPS, PULL-UPS, SIT-UPS, PLANKS) Why is HIIT Popular? Reflection of a tight economy-going back to basics and using relatively low-cost ways to get in shape Way to relieve stress and work out frustrations Big results for little time THE GOOD Benefits of HIIT Efficient/Convenient Ideal for a busy schedule- Achieve more progress in 15 minutes of HIIT 3 times quick and do it anywhere a week than jogging on the treadmill for an hour 2 weeks of high-intensity intervals improves aerobic capacity as much as 6 to 8 weeks of endurance training (according to a 2011 study presented at the ACSM Annual Meeting) Burn More Fat and Increased Metabolism Kicking your body's repair cycle into hyperdrive, you burn more fat and calories in the 24 hours after a HIIT workout than after a steady-pace run HGH is also suspected to slow down aging process According to the US National Library of Medicine National Institutes of Health, HIIT stimulates production of human growth hormone (HGH) by 450% during the 24 hours after you finish your workout Healthier Heart Recovery/rest period is just as important as the period of intensity–it helps your heart become 2006 study found that after 8 weeks of HIIT workouts, subjects could bicycle twice as long stronger through creating ventricular remodeling, as before the study, while maintaining the promoting faster cardiac output same pace No Equipment Necessary HIGH KNEES FAST FEET JUMPING LUNGES SPRINTS ALL GET YOUR HEART RATE UP FAST Challenging Seasoned exercisers find the variety stimulating and a quick way to see results Have not regularly exercised? Keep it slow to start Speed-walk for half a block Walk slowly for a block Keep this up for 20 minutes What the Studies Say According to an 8-week 2001 study for East Tennessee State University: HIIT Steady-state 2% body fat loss No body fat loss 100 more calories burned per day during the 24 hours after exercise According to a study by Florida State University: 10% More calories burned during the 24 hours following HIIT exercise than a steady-state workout-despite the fact that the total calories burned during each workout were the same According to a study published in a 2007 issue of the Journal of Applied Physiology, young females who performed 7 HIIT workouts over a 2-week period, experienced: 30% Increase in both fat oxidation and levels of muscle enzymes that enhance fat oxidation THE BAD Injury Risks Orthopedic injuries-joints, hips, knees, ankles Cardiovascular complications Note: Sufferers of chronic diseases-such as heart disease, arthritis or diabetes-should consult with their physicians before they begin Designed for Athletes, Not for Beginners Tabata Protocol of 2:1 work to rest ratio was designed with Olympic athletes in mind 2:3 or 2:3 1:3 Suggested ratio Suggested ratio REGULAR GYM GOER BEGINNER People not accustomed to exercise should not participate People monitoring any symptoms of overuse such as sore or painful muscles and joints should not participate THE UGLY Unqualified Trainers Multi-joint complex movements without proper technique increases likelihood of injury Certification is minimal for most programs–a two-day certification and passing a test are the only requirements No quality control of affiliate trainers and facilities Belief that HIIT is the "end-all be-all" of training and can accomplish ANY goal-won't make you better in specific sports but will improve your conditioning COST of HIIT Huge range in cost for participating in HIIT workouts: Low Medium High Interval training Mobile Apps DVD based workout programs Monthly individual club membership CrossFit, varies according to region, $99 to $150 per month Bit Timer $0.99 HIIT Workout Timer $0.99 Interval Run $1.99 Tabata Trainer $1.99 CrossFit WOD timer $2.99 Tabata Pro $2.99 Seconds $4.99 P90X DVD Workout Base Kit -12 DVDS $139.802 INSANITY DVD Workout Base Kit-10 DVDS $144.80 Serious Injury Recent case of paralysis due to a missed lift at a Crossfit fitness competition: Rhabdomyolysis, aka rhabdo, a condition in which muscle membranes begin to breakdown, spilling the contents of muscle cells-including myoglobin-into the blood and requiring the kidney to clear out the dangerous proteins. This can easily overload the kidneys and produce injury or death of the kidney-potentially lethal OCCURRENCE SYMPTOMS TREATMENT Approximately 26,000 cases reported annually in the US Swelling and weakness around the remaining muscle cells Fasciotomy-procedure of slashing open connective tissue to release the swelling If untreated: possible loss of limb or death 78.6% PROGNOSIS Renal function is totally restored and the general survival rate after rhabdomyolysis-induced acute renal failure is 78.6% LONG-TERM EFFECTS Damaged, fatty scar tissue replaces the injured muscle leaving permanent damage, flabby arms, and a decreased ability to strength train SOURCES http://www.ibisworld.com/industry/default.aspxlindid-1655 http://www.ihrsa.org/industry-research/ http://blog.gyminsight.com/2013/05/most-current-fitness-industry-statistics/ http://www.shape.com/itness/workouts/8-benefits-high-intensity-interval-training-hiit http://www.usatoday.com/story/news/nation/2013/10/24/fitness-trends-high-intensity-workout/3009699/ http://www.brianmac.co.uk/tabata.htm http://www.today.com/health/high-intensity-short-worouts-will-rule-2014-fitness-pros-predict-2D11585038 http://www.simplyshredded.com/fit-with-hiit-science-is-dropping-the-hammer-on-endless-bouts-of-steady-state-cardio.html http://www.usatoday.com/story/news/nation/2013/10/24/fitness-trends-high-intensity-workout/3009699/ http://blogs.militarytimes.com/pt365/2013/11/06/high-intensity-interval-training-tops-list-of-2014-fitness-trends-but-researchers-warn-of-injuries/ http://www.vpxsports.com/article-detail/industry-news/crossfit-the-good-versus-the-bad http://greatist.com/fitness/10-interval-training-mobile-apps-download-right-now 6. 10 11 12 13 http://www.amazon.ocom/P90X-DVD-Workout-Base-Kit/dp/B000TG806 14 http://www.amazon.com/INSANITY-DVD-Workout-Base-Kit/dp/B0020ZIRS6 15 http://drcoreyscrossfitblog.blogspot.com/2011/09/oh-but-crossfit-is-too-expensive.html http://www.huffingtonpost.com/news/crossfit-injuries http://www.sportsinjurybulletin.com/archive/thabdomyolysis.html http://www.physio-pedia.com/Fhabdomyolysis 16 17 18 fitbug 19 http://www.huffingtonpost.com/eric-robertson/crossfit-rhabdomyolysis_b_3977598.html 20 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2658796/