Hi Ethan, 

Have a look at  gibala's work, his work looks at all those aspects. Regarding work interval and rest interval it depends on what adaptation you are looking for. 30 seconds with 4-5 mins rest is the usual protocol for peripheral adaptations with 5-8 intervals. However this is extremely taxing so 1-2 times per week is loads. Older or sedentary individuals may not be able for such intensity so starting off at a 1 minute work and 2 minutes rest would be safest option.

Thanks Kevin, this helps a lot.

Your welcome- I'm sorry I couldn't provide the links to the papers. Best of luck 🍀 

Hi Ethan,

attached you find a link to a google scholar search for HIT. 

Gibala is definitely one of the main leader in this type of exercise. 

Kevin has been helpful in his reply already so I won't go into technicalities, but you can find many papers presenting different aspects of why HIIT is beneficial and in different populations/scenarios (ageing, clinical settings...). 

Furthermore, attached you find a link to one of the last conference presentations that Martin Gibala did in Nottingham for the Biomedical Bases of Elite Performance conference organised by The Physiological Society UK. (starts between the 19th and 20th minute of the video).

Hope this helps.

M

https://scholar.google.co.uk/scholar?hl=en&as_sdt=0,5&q=Gibala+HIIT

http://livestream.com/refinerytv/BBEP2016/videos/114682943

Hi Ethan,

A well defined variation of HIIT for healthy, active individuals is the repeated wingate tests which include 4-6 x 30 seconds all-out cycling against resistance equivalent to 7.5% body weight, with 4 minutes of recovery between sprints. Usually 3 times per week.; This is more appropriately termed sprint interval training (SIT). I have attached Burgomaster et al. who have used this protocol.

This is very demanding for patients, therefore HIIT for clinical populations generally adopts longer, submaximal intervals (usually ∼70-90% HRmax).  

1)For adults with Type 2 diabetes, Gibala and colleagues developed a practical HIIT model consisting of 10x60 second intervals, interspersed with 60 seconds of recovery, 3 times per week.

2)Alternatively, Wisloff and collegues have frequently used in cardiac patients, a HIIT protocol consisting of 4 x 4minute walking intervals, interspersed with 3 minute breaks.

3) Our group used 5 x 2min intervals, with 3min recovery breaks, 3 times per week for NAFLD and Type 2 diabetes patients.

I have attached papers for these different protocols. For the clinical setting, I would go with one of the 3 above. However, we know that there are greater muscular adaptations with higher intensity so if you are training healthy individuals I would stick to the wingate protocol.

Hope this helps.

Sophie

Martino and Sophie,

Thank you for the papers and suggestions, this was very helpful.

Ethan

That´s a classic of HIIT

These papers may be useful. One of the four training sessions in the studies is interval spinning on indoor bicycle ergometer.

Dyrstad, S.M. and Hausken, K. (2013), “Using Accelerometer to Estimate Energy Expenditures with Four Equations in Four Training Sessions,” International Journal of Applied Sports Sciences 25, 2, 91-101.

Hausken, K. and Dyrstad, S.M. (2013), “Heart Rate, Accelerometer Measurements, Experience and Rating of Perceived Exertion in Zumba, Interval Running, Spinning, and Pyramid Running,” Journal of Exercise Physiology - Online 16, 6, 39-50.

Dyrstad, S.M. and Hausken, K. (2014), “Comparing Accelerometer and Heart Rate Monitor in Interval Running, Interval Spinning and Zumba,” International Journal of Applied Sports Sciences 26, 2, 18-25.

Hausken, K. and Dyrstad, S.M. (2014), “Determining Activity Energy Expenditure from Heart Rate and Physiological Characteristics,” The Journal of Sports Medicine and Physical Fitness 54, 1, 124-128.

Hausken, K. and Dyrstad, S.M. (2016), “Using Heart Rate Monitors to Assess Energy Expenditure in Four Training Types,” Gazzetta Medica Italiana 175, 3, 49-58.

Hausken, K. and Tomasgaard, A. (2010), “Evaluating Performance Training and Step Aerobics in Intervals,” International Journal of Performance Analysis in Sport 10, 3, 279-294.