This article on interval training is divided into five parts for easier reading:

PART FIVE: MISCELLANEOUS

5.0     Summary

Interval training is a form of repetition training, which in turn is a form of intermittent training –which is often contrasted with continuous training.

It was first mentioned, in written form, during the 1500s but was frowned upon for several centuries for a variety of reasons, and subsequently faded as a method of training. However, during the early 1900s interval training slowly started to re-emerge when pioneer athletes were looking for an advantage over their competitors.

It was not until the 1950s that interval training started to become widespread among athletes, and another 40 years before recreational athletes became gripped with ‘HIIT fever’.

The 1950s and 1960s witnessed the publication of scientific studies regarding the merits of interval training, and its physiological effects. However, the debate concerning high- versus low-intensity exercise continues, and although a significant amount of more recent research has focused on the aerobic benefits of HIIT, experts cannot reach any single conclusion regarding its efficacy, because it all depends on the perspective from which they approach the argument.

Research has revealed that HIIT-type workouts result in similar improvements in VO2max and mitochondrial density (amongst other physiological attributes) as bouts of lower-intensity exercise, but there is little consensus on which form of training is most appropriate for a sprint athlete versus a participant looking to improve their health (and is perhaps overweight).

Research suggests that interval training can improve both aerobic and aerobic capacity versus continuous training, which generally improves aerobic capacity. However, academic wisdom informs us that cardiorespiratory training should be one of four training methods employed as part of a wider training programme.

There are now a variety of interval training methods, and the manipulation of the training variables enables an almost infinite range of sessions – although the session should be person- and sport-specific.

Although interval training sessions are hard, some research suggests participants prefer them to continuous training sessions – perhaps due to the stop/start nature of the intervals. However, this stop/start element may make it difficult for participants to adjust psychologically to the demands of continuous workouts, were mental fatigue may trump physical fatigue. But, of course, it depends on the outcome the participant is aiming for – general health or competition.

Within the military environment, interval training is evolving and HIFT programmes are being developed which stress both aerobic and anaerobic energy pathways and are balanced in addressing power, strength, flexibility, speed, endurance, agility, and coordination.

5.1     Useful Publications

  • Books:
    • Raju, K.S. & Prashobhith, K.P. (2016) Effect of Continuous Running and Interval Running on Selected Physical and Physiological Parameters. Lulu.com.
    • Gibala, M.J. (2017) The One-Minute Workout. London: Random House.
    • Bartram, S. (2015) High-Intensity Interval Training for Women. London: DK Publishing.
    • Driver, J. (2012) HIIT – High Intensity Interval Training Explained. CreateSpace Independent Publishing Platform.
    • Mosley, M. (2014) Fastexercise: The Simple Secret of High-Intensity Training. London: Atria Books.
    • Coe, A. Slightly Higher Interval Training for 5K Runners. Kindle Edition.
    • Hall, R. (2015) Tabata Workout Handbook : Achieve Maximum Fitness with Over 100 High Intensity Interval Training Workout Plans. 1st Ed. London: Hatherleigh Press.
    • Edwards, M. & Wight, K. (2017) Deep End of the Pool Workouts: No-Impact Interval Training and Strength Exercises. Berkeley, CA: Ulysses Press.
    • Forte, M. HIIT – High Intensity Interval Training: Strength and Body Sculpting Fitness. Kindle Edition. London: White Owl Publishing.
    • Ward, B. (2015) Cycling: HIIT Bike Training! Interval Training To Get Faster, Stronger, Fitter & Lose Weight. CreateSpace Independent Publishing Platform.
  • Research:
    • Reindell, H. & Roskamm, H. (1959) Ein Beitrag zu den Physiologischen Grundlagen des Intervalltrainings unter besonderer Berücksichtigung des Kreislaufes. Schweiz Z Sportmed. 7, pp.1-8.
    • Hohwü, C.E. (1960) Intervallarbeit und Intervalltraining. Internationale Zeitschrift für angewandte Physiologie einschließlich Arbeitsphysiologie. 18(4), pp.345-356. https://doi.org/10.1007/BF00699375.
    • Daniels, J. & Scardina, N. (1984) Interval Training and Performance. Sports Medicine. 1(4), pp.327-334.
    • Bourne, N.D. (2008) Fast Science: A History of Training Theory and Methods for Elite Runners through 1975. Doctoral Dissertation. University of Texas. Available from World Wide Web: https://repositories.lib.utexas.edu/bitstream/handle/2152/17760/bournen.pdf?…2. [Accessed: 07 July, 2017].
    • Billat, L.V. (2001) Interval Training for Performance: A Scientific and Empirical Practice. Special Recommendations for Middle- and Long-distance Running. Part I: Aerobic Interval Training. Sports Medicine (Auckland, NZ). 31(1), p.13-31.
    • Billat, L.V. (2001) Interval Training for Performance: A Scientific and Empirical Practice. Special Recommendations for Middle- and Long-distance Running. Part II: Anaerobic Interval Training. Sports Medicine (Auckland, NZ). 31(2), p.75-90.
    • Buchheit, M. & Laursen, P.B. (2013) High-Intensity Interval Training, Solutions to the Programming Puzzle. Part II: Anaerobic Energy, Neuromuscular Load and Practical Applications. Sports Medicine. 43(10), pp.927-954. doi: 10.1007/s40279-013-0066-5.
    • Seiler, S. & Hetleid, K.J. (2005) The Impact of Rest Duration on Work Intensity and RPE during Interval Training. Medicine and Science in Sports and Exercise. 37(9), pp.1601-1607.
    • Gentil, P. & Del Vecchio, F.B. (2017) Commentary: High-intensity Intermittent Training vs. Moderate-intensity Intermittent Training: Is It a Matter of Intensity or Intermittent Efforts? Frontiers in Physiology. 8:370. doi: 10.3389/fphys.2017.00370. eCollection 2017.
    • Jiménez-Pavón, D. & Lavie, C.J. (2017) High-intensity Intermittent Training versus Moderate-intensity Intermittent Training: Is It a Matter of Intensity or Intermittent Efforts? British Journal of Sports Medicine. pii: bjsports-2016-097015. doi: 10.1136/bjsports-2016-097015. [Epub ahead of print].
    • Karlsen, T., Aamot, I.L., Haykowsky, M. & Rognmo, Ø. (2017) High-intensity Interval Training for Maximizing Health Outcomes. Progress in Cardiovascular Diseases. pii: S0033-0620(17)30051-8. doi: 10.1016/j.pcad.2017.03.006. [Epub ahead of print].
    • Astroino, T.A. & Thum, J.S. (2016a) Within-session Repsonses to High-intensity Interval Training in Spinal Cord Injury. Disability and Rehabilitation. 8, pp.1-6. doi: 10.1080/09638288.2016.1260648. [Epub ahead of print].
    • Robinson, E., Durrer, C., Simchouk, S., Jung, M.E., Bourne, J.E., Voth, E. & Little, J.P. (1985) Short-term High-intensity Interval and Moderate-intensity Continuous Training Reduce Leukocyte TLR4 in Inactive Adutls at Elevated Risk of Type 2 Diabetes. Journal of Applied Physiology (Bethesda, MD). 119(5), pp.508-816. doi: 10.1152/japplphysiol.00334.2015. Epub 2015 Jul 2.
    • Sawyer, B.J., Tucker, W.J., Bhammar, D.M., Ryder, J.R., Sweazea, K.L. & Gaesser, G.A. (1985) Effects of High-intensity Interval Training and Moderate-intensity Continuous Training on Endothelial Function and Cardiometabolic Risk Markers in Obese Adults. Journal of Applied Physiology (Bethesda, MD). 121(1), pp.279-288. doi: 10.1152/japplphysiol.00024.2016. Epub 2016 Jun 2.
    • Eskelinen, J.J., Heinonen, I., Löyttyniemi, E., Hakala, J., Heiskanen, M.A., Motiani, K.K., Virtanen, K., Pärkkä, J.P., Knuuti, K., Hannukkainen, J.C. & Kalliokoski, K.K. (2016) Left Ventricular and Metabolic Adaptations to High-intensity Interval and Moderate Intensity Continuous Training: A Randomized Trial in Healthy Middle-aged Men. The Journal of Physiology. 594(23), pp.7127-7140. doi: 10.1113/JP273089. Epub 2016 Sep 27.
    • Heiskanen, M.A., Leskinen, T., Heinonen, I.H., Löyttyniemi, E., Eskelinen, J.J., Virtanen, K., Hannukainen, J.C. & Kalliokoski, K.K. (2016) Right Ventricular Metabolic Adaptations to High-intensity Interval Training and Moderate-intensity Continuous Training in Healthy Middle-aged Men. American Journal of Physiology. 311(3), pp.H667-H675. doi: 10.1152/ajpheart.00399.2016. Epub 2016 Jul 22.
    • Kong, Z., Sun, S., Lui, M. & Shi, Q. (2016) Short-Term High-Intensity Interval Training on Body Composition and Blood Glucose in Overweight and Obese Young Women. Journal of Diabetes Research. 2016:4073618. Epub 2016 Sep 28.
    • Smith-Ryan, A.E., Melvin, M.N. & Wingfield, H.L. (2015) High-intensity Interval Training: Modulating Interval Duration in Overweight/Obese Men. The Physician and Sports Medicine. 43(2), pp.107-113. doi: 10.1080/00913847.2015.1037231.
    • Martins, C., Kazakova, I., Ludviksen, M., Mehus, I., Wisloff, U., Kulseng, B., Morgan, L. & King, N. (2016) High-Intensity Interval Training and Isocaloric Moderate-Intensity Continuous Training Result in Similar Improvements in Body Composition and Fitness in Obese Individuals. International Journal of Sport Nutrition and Exercise Metabolism. 26(3), pp.197-204. doi: 10.1123/ijsnem.2015-0078. Epub 2015 Oct 19.

5.2     Useful Links

5.3     References

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Astorino, T.A. & Thum, J.S. (2016) Within-session responses to high-intensity interval training in spinal cord injury. Disability & Rehabilitation. pp.1-6. http://dx.doi.org/10.1080/09638288.2016.1260648.

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Billat, L.V. (2001b) Interval Training for Performance: A Scientific and Empirical Practice. Special Recommendations for Middle- and Long-distance Running. Part II: Anaerobic Interval Training. Sports Medicine (Auckland, NZ). 31(2), p.75-90.

Bourne, N.D. (2008) Fast Science: A History of Training Theory and Methods for Elite Runners through 1975. Doctoral Dissertation. University of Texas. Available from World Wide Web: https://repositories.lib.utexas.edu/bitstream/handle/2152/17760/bournen.pdf?…2. [Accessed: 07 July, 2017].

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Eskelinen, J.J., Heinonen, I., Löyttyniemi, E., Hakala, J., Heiskanen, M.A., Motiani, K.K., Virtanen, K., Pärkkä, J.P., Knuuti, J., Hannukainen, J.C. & Kalliokoski, K.K. (2016) Left ventricular vascular and metabolic adaptations to high-intensity interval and moderate intensity continuous training: a randomized trial in healthy middle-aged men. The Journal of Physiology. 594(23), pp.7127-7140. doi: 10.1113/JP273089. Epub 2016 Sep 27.

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Fox, E.L., Billings, C.E., Bason, R. & Mathews, D.K. (1967) Improvement of Physical Fitness by Interval Training, II: Required Training Frequency. USA: Medical Research and Development Command, Office of the Surgeon General, US Army; 1967 Apr. Report no.: RF 2002-3.

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Haddock, C.K., Poston, W.S.C., Heinrich, K.M., Jahnke, S.A. & Jitnarin, N. (2016) The Benefits of High-Intensity Functional Training Fitness Programs for Military Personnel. Military Medicine. 181(11), pp.e1508-e1514. doi: http://dx.doi.org/10.7205/MILMED-D-15-00503.

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