HIIT TRAINING Flashcards
What is HIIT?
Short periods of high intensity exercise alternating with usually longer but still brief periods of low intensity peak exercise or rest.
DOSING FOR HIIT
> /= 90% VO2max
> 75% maximal power
> /= 6/10 on the Borg scale
85-95% HRpeak
Supramaximal effort
Intervals lasting 60 seconds to 5 minutes performed at 85-95% HRpeak
What population can benefit from HIIT training?
DIABETES MELLITUS
Both high-intensity interval training (HIIT) and continuous training are recommended forms of vigorous intensity exercise for individuals with DM.
For T2DM, allow no more than two consecutive days without aerobic exercise to prevent a period of excessive decline of insulin action/insulin sensitivity.
Duration of HIIT training
amount of time spent at work intensity
series in HIIT training:
repeated work/relief periods
volume in HIIT training:
time spent during the high intensity intervals
summation of the work period
HIIT adaptations:
ACUTE ADAPTATIONS
-increase o2 in the cell and blood
-increase o2 intake and supply across all tissues
-increase breathing rate and depth
-increase blood to cells
-increase vasodilation
CHRONIC ADAPTATIONS
-increase lung capacity
-increase stroke volume
-increase blood volume
-increased insulin sensitivity (DM)
General health benefits of HIIT training:
IMPROVES:
-aerobic capacity
-endurance capacity
-RMR
-substrate metabolism
-body comp
-insulin sensitivity
-cognitive functions
DECREASES RISK OF:
-CVD
-breast cancer
-metabolic syndrome
-OA
-RA
Absolute CI to HIIT
-avoid any impairment that involves their circulatory system, blood pressure regulation, oxygen supply, and anything impeding blood flow
When to avoid or stop HIIT:
angina, dyspnea at rest, light-headedness, confusion, or signs of poor perfusion
-Resting HR: >120 bpm
-Presence of any atypical arrhythmia
-Slowing HR with workload
spo2 < 88%
Resting BP: > 180/100 mmHg Drop in systolic BP >10 mmHg from baseline with workload Rise in BP > 220/105 mmHg during exercise
Blood glucose: <4 mmol/L or >15 mmol/L
-hypoglycemic event in last 24 hours
HIIT for patients with stable heart failure
- Can monitor bodyweight for fluid overload
(≥2kg increase in previous 1-3 days) - Monitor BP during cool-down due to
susceptibility to orthostatic or post-exercise hypotension - Beta blockers and diuretics can influence thermoregulatory function, monitor for symptoms of hypoglycemia or heat intolerance
- Those with implantable cardioverter defibrillator (ICD), maintain HR 10 bpm below ICD tachycardia threshold
(Taylor et al., 2019)
HIIT for patients with hypertension
- Uncontrolled HTN > 180 mm Hg
- Resting systolic BP and/or
resting diastolic BP > 110
mm Hg is a
contraindication for
exercise training - Maintain systolic BP ≤
220 mm Hg and/or
diastolic BP ≤ 105 mm Hg (during ex)
HIIT for patients with COPD
-limit dyspnea to 6/10 (severe) on Borg Dyspnea Scale during high intensity intervals
-limiting factors: poor ex tolerance and oxygen desaturation
-may need supplemental oxygen to maintain spo2 above 88%
HIIT for patients with diabetes
- Monitor for of hypoglycemia
- <70 mg/dL, < 4 mmol/L
- Symptoms: shakiness, weakness,
abnormal sweating, hunger, confusion, visual disturbances, or tingling of the mouth and fingers - Monitor for hyperglycemia
- > 15 mmol/L
- Symptoms: polyuria, fatigue,
weakness, increased thirst, or acetone breath
(Taylor et al., 2019)
HIIT considerations autonomic and/or peripheral neuropathy
- Monitor for appropriate footwear and foot care
- Cycle ergometry may be a safer alternative to prevent falls
- Monitor for silent ischemia or hypoglycemia (e.g., shortness of breath and back pain
