ACCEPTABLE MODELS OF HIGH-INTENSITY INTERVAL TRAINING TO MAINTAIN AND IMPROVE THE HEALTH OF PEOPLE WHO LEAD A SEDENTARY LIFESTYLE

The research problem. High-intensity interval training (HIIT) is becoming an effective and time-efficient strategy for using exercise to promote health. This raises the need to identify acceptable HIIT models for maintaining and enhancing the health of sedentary population.

The purpose of the research is to describe the models of high-intensity interval training available in the modern literature and to identify the most suitable ones for maintaining and strengthening the health of sedentary population.

Materials and methods of the research. A systematic review of scientific publications in the research gate and pubmed databases by relevant queries with a search depth of 15 years.

Results of the research and discussion. A review of publications identified six of the most popular HIIT models. Characteristics are described, examples of training protocols are presented, the benefits of each model for fitness components and other health-related markers are assessed, and acceptable HIIT models for sedentary individuals are identified.

Conclusion. The most appropriate HIIT models for sedentary individuals to maintain and promote health are: classical HIIT, high-intensity circuit training, and high-intensity functional training. The models presented promote the most important health-related components of physical fitness, namely aerobic performance, muscular strength and muscular endurance, and body composition.

• Antoniewicz F., Brand R. Dropping Out or Keeping Up? Early-Dropouts, Late-Dropouts, and Maintainers Differ in Their Automatic Evaluations of Exercise Already before a 14-Week Exercise Course // Frontiers In Psychology. – 2016. – № 7.
• Bartlett J., Close G., MacLaren D., Gregson W., Drust B., Morton J. High-intensity interval running is perceived to be more enjoyable than moderate-intensity continuous exercise: Implications for exercise adherence // Journal Of Sports Sciences. – 2011. – № 29 (6). – pp. 547-553.
• Batrakoulis A., Jamurtas A., Georgakouli K., Draganidis D., Deli C., Papanikolaou K. High intensity, circuit-type integrated neuromuscular training alters energy balance and reduces body mass and fat in obese women: A 10-month training-detraining randomized controlled trial // PLOS ONE. – 2018. – № 13 (8).
• Bauman A., Reis R., Sallis J., Wells J., Loos R., Martin B. Correlates of physical activity: why are some people physically active and others not? // The Lancet. – 2018. – № 380(9838). – pp. 258 – 271.
• Ben-Zeev T., Okun, E. High –Intensity Functional Training: Molecular Mechanisms and Benefits // Neuromolecular Medicine. – 2021. – № 23 (3). – pp. 335-338.
• Brisebois M., Kamla J., Wu C., Goins J. Strategies for Implementing High-Intensity Functional Training Into High School Physical Education // Journal of Physical Education Recreation & Dance. – 2021. – № 95 (2). – pp. 35-52.
• Buchheit M., Laursen P. Science and Application of High-Intensity Interval Training: Solutions to the Programming Puzzle. – Human Kinetics, 2019. – 673 p.
• Clayton B.C, Tinius R.A., Winchester L.J., Menke B.R., Reece M.C., Maples J.M. Physiological and Perceptual Responses to High-Intensity Circuit Training using Body Weight as Resistance: Are There Sex-Specific Differences? // Int J Exerc Sci. – 2019. – № 12(4). – pp. 245-255.
• Evangelista A., La Scala Teixeira C., Machado A., Pereira P., Rica R., Bocalini D. Effects of a short-term of whole-body, high-intensity, intermittent training program on morphofunctional parameters // Journal Of Bodywork And Movement Therapies. – 2019. – № 23(3). – pp. 456-460.
• Feito Y., Heinrich K., Butcher S., Poston W. High-Intensity Functional Training (HIFT): Definition and Research Implications for Improved Fitness // Sports. – 2018. – № 6(3). – pp. 76.
• Gibala M., Gillen J., Percival M. Physiological and Health-Related Adaptations to Low-Volume Interval Training: Influences of Nutrition and Sex // Sports Medicine. – 2014. – № 44(S2). – pp. 127-137.
• Gibala M., Little J., MacDonald M., Hawley J. Physiological adaptations to low-volume, high-intensity interval training in health and disease // The Journal Of Physiology. – 2012. – № 590(5). – pp. 1077-1084.
• Giessing J., Eichmann B., Steele J., Fisher J. A comparison of low volume ‘high-intensity-training’ and high volume traditional resistance training methods on muscular performance, body composition, and subjective assessments of training // Biology Of Sport. – 2016. – № 33(3). – pp. 241-249.
• Joyner M., Coyle E. Endurance exercise performance: the physiology of champions // The Journal Of Physiology. – 2008. – № 586(1). – pp. 35-44.
• Laursen P., Shing C., Peake J., Coombes J., Jenkins D. Influence of High-Intensity Interval Training on Adaptations in Well-Trained Cyclists // The Journal Of Strength And Conditioning Research. – 2005. – № 19(3). – pp. 527.
• Lu Y., Wiltshire H., Baker J., Wang Q. The Effects of Running Compared with Functional High-Intensity Interval Training on Body Composition and Aerobic Fitness in Female University Students // International Journal Of Environmental Research And Public Health. – 2021. – № 18(21). – pp. 11312.
• Machado A., Baker J., Figueira Junior A., Bocalini D. High-intensity interval training using whole-body exercises: training recommendations and methodological overview // Clinical Physiology And Functional Imaging. – 2017. – № 39(6). – pp. 378-383.
• Machado A., Doro M., Rocha A., Machado R.V., Sales B.D. Training frequency in HIIT body work and body mass reduction: a pilot study // Motricidade. – 2018. – № 14(1). – pp. 179-183.
• MacInnis M., Gibala M. Physiological adaptations to interval training and the role of exercise intensity // The Journal Of Physiology. – 2016. – № 595(9). – pp. 2915-2930.
• McRae G., Payne A., Zelt J., Scribbans T., Jung M., Little J., Gurd B. Extremely low volume, whole-body aerobic–resistance training improves aerobic fitness and muscular endurance in females // Applied Physiology, Nutrition, And Metabolism. – 2012. – № 37(6). – pp. 1124-1131.
• Metcalfe R., Babraj J., Fawkner S., Vollaard N. Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training // European Journal Of Applied Physiology. – 2011. – № 112(7). – pp. 2767-2775.
• Muñoz M.F., Rubio A.J., Ramos C.D., Alcaraz P. Effectiveness of Resistance Circuit-Based Training for Maximum Oxygen Uptake and Upper-Body One-Repetition Maximum Improvements: A Systematic Review and Meta-Analysis // Sports Medicine. – 2017. – № 47(12). – pp. 2553-2568.
• Nunes P., Martins F., Souza A., Carneiro M., Orsatti C., Michelin M. Effect of high-intensity interval training on body composition and inflammatory markers in obese postmenopausal women: a randomized controlled trial // Menopause. – 2019. – № 26(3). – pp. 256-264.
• Nuzzo J. The Case for Retiring Flexibility as a Major Component of Physical Fitness // Sports Medicine. – 2019. – № 50(5). – pp. 853-870.
• Paoli A., Moro T., Marcolin G., Neri M., Bianco A., Palma A., Grimaldi K. High-Intensity Interval Resistance Training (HIRT) influences resting energy expenditure and respiratory ratio in non-dieting individuals // Journal Of Translational Medicine. – 2012. – № 10(1).
• Pate R. A New Definition of Youth Fitness // The Physician And Sports medicine. – 1983. – № 11(4). – pp. 77-83.
• Poston W., Haddock C., Heinrich K., Jahnke S., Jitnarin N., Batchelor D. Is High-Intensity Functional Training (HIFT)/CrossFit Safe for Military Fitness Training? // Military Medicine. – 2016. – № 181(7). – pp. 627-637.
• Prestes J., A. Tibana R., de Araujo S.E., da Cunha N.D., de Oliveira R.P., Camarço F.N. Strength and Muscular Adaptations After 6 Weeks of Rest-Pause vs. Traditional Multiple-Sets Resistance Training in Trained Subjects // Journal Of Strength And Conditioning Research. – 2019. – № 33(1). – pp. 113-121.
• Schaun G., Pinto S., Silva M., Dolinski D., Alberton C. Whole-Body High-Intensity Interval Training Induce Similar Cardiorespiratory Adaptations Compared With Traditional High-Intensity Interval Training and Moderate-Intensity Continuous Training in Healthy Men // Journal Of Strength And Conditioning Research. – 2018. – № 32(10). – pp. 2730-2742.
• Sian T., Inns T., Gates A., Doleman B., Gharahdaghi N., Atherton P. Short-Term, Equipment-Free High Intensity Interval Training Elicits Significant Improvements in Cardiorespiratory Fitness Irrespective of Supervision in Early Adulthood // Frontiers In Sports And Active Living. – 2021. – № 3.
• Smith L., Guilder G., Dalleck L., Harris N. The effects of high-intensity functional training on cardiometabolic risk factors and exercise enjoyment in men and women with metabolic syndrome: study protocol for a randomized, 12-week, dose –response trial // Trials. – 2022. – № 23(1).
• Tabata I. Tabata training: one of the most energetically effective high-intensity intermittent training methods // The Journal Of Physiological Sciences. – 2019. – № 69(4). – pp. 559-572.
• Thompson W. Worldwide survey of fitness trends for 2020 // ACSM's Health & Fitness Journal. – 2020. – № 23(6). – pp. 10-18.
• Valle C., Tate D., Mayer D., Allicock M., Cai J., Campbell M. Physical Activity in Young Adults: A Signal Detection Analysis of Health Information National Trends Survey (HINTS) 2007 Data // Journal Of Health Communication. – 2014. – № 20(2). – pp. 134-146.
• Weston K., Wisløff U., Coombes J. High –intensity interval training in patients with lifestyle-induced cardiometabolic disease: a systematic review and meta-analysis // British Journal Of Sports Medicine. – 2013. – № 48(16). – pp. 1227-1234.
• Weston M., Taylor K., Batterham A., Hopkins W. Effects of Low-Volume High-Intensity Interval Training (HIT) on Fitness in Adults: A Meta-Analysis of Controlled and Non-Controlled Trials // Sports Medicine. – 2014. – № 44(7). – pp. 1005-1017.
• Wormgoor S., Dalleck L., Zinn C., Harris N. Effects of High-Intensity Interval Training on People Living with Type 2 Diabetes: A Narrative Review // Canadian Journal Of Diabetes. – 2017. – № 41(5). – pp. 536-547.