#293 - AMA #57: High-intensity interval training: benefits, risks, protocols, and impact on longevity

<a href="https://peterattiamd.com/ama57/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=240310-pod-ama57&utm_content=240310-pod-ama57-podfeed"> View the Show Notes Page for This Episode</a> <a href="https://peterattiamd.com/subscribe/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=240310-pod-ama57&utm_content=240310-pod-ama57-podfeed"> Become a Member to Receive Exclusive Content</a> <a href="https://peterattiamd.com/newsletter/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=240310-pod-ama57&utm_content=240310-pod-ama57-podfeed"> Sign Up to Receive Peter's Weekly Newsletter</a> In this "Ask Me Anything" (AMA) episode, Peter delves into the topic of high-intensity interval training (HIIT), starting with addressing some common misunderstandings around this type of exercise and breaking down what HIIT truly entails. He examines the correlation between HIIT and VO2 max, a vital metric for overall health and longevity, and describes the beneficial impact of HIIT on longevity when incorporated properly. Additionally, he emphasizes the importance of building a wide base of cardiovascular fitness, reveals the optimal protocols for incorporating HIIT into a balanced routine, and discusses the risk of injury and other potential drawbacks of HIIT. If you're not a subscriber and are listening on a podcast player, you'll only be able to hear a preview of the AMA. If you're a subscriber, you can now listen to this full episode on your <a href="https://peterattiamd.com/members/private-podcast-feed/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=240310-pod-ama57&utm_content=240310-pod-ama57-podfeed">private RSS feed </a>or our website at the <a href="http://peterattiamd.com/ama57/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=240310-pod-ama57&utm_content=240310-pod-ama57-podfeed">AMA #57 show notes page</a>. If you are not a subscriber, you can learn more about the subscriber benefits <a href="https://peterattiamd.com/subscribe/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=240310-pod-ama46&utm_content=240310-pod-ama57-podfeed">here</a>. We discuss: <ul type="disc"> <li>Common questions about high-intensity interval training (HIIT) [1:30];</li> <li>The origins of HIIT [3:15];</li> <li>Defining HIIT training and differentiating it from sprint interval training (SIT) [5:45];</li> <li>Why HIIT is often touted as a more efficient way to exercise [14:00];</li> <li>Navigating the nuances of HIIT research: understanding limitations and the importance of a blended exercise routine [20:30];</li> <li>The four pillars of exercise [24:15];</li> <li>Using HIIT to improve VO2 max [26:00];</li> <li>HIIT training for the untrained individual: impact on VO2 max and the interplay between exercise-induced adaptations and potential weight loss [33:00];</li> <li>Sprint interval training (SIT) vs. HIIT: comparing the relative improvements in VO2 max and the impact of longer duration intervals [40:00];</li> <li>Benefits and limitations of HIIT, drawbacks of overtraining with HIIT, and the importance of a diversified routine to increase total cardiorespiratory capacity [44:15];</li> <li>HIIT protocols Peter recommends [58:45];</li> <li>The risk of injury and other potential drawbacks of HIIT [1:02:15];</li> <li>The importance of incorporating a balance of continuous moderate-intensity cardio and HIIT when aiming for longevity [1:04:00]; and</li> <li>More.</li> </ul> Connect With Peter on <a href="https://twitter.com/PeterAttiaMD">Twitter</a>, <a href="https://www.instagram.com/peterattiamd/">Instagram</a>, <a href="https://www.facebook.com/peterattiamd/">Facebook</a> and <a href="https://www.youtube.com/channel/UC8kGsMa0LygSX9nkBcBH1Sg">YouTube</a>

Actionable Insights

1. Broaden Exercise Portfolio

Do not focus solely on one type of exercise; instead, broaden your portfolio of exercise training to include a variety of activities for better longevity outcomes.

2. Demand HIIT Protocol Specificity

When discussing High-Intensity Interval Training (HIIT), ask for specific details regarding effort level, work duration, rest duration, and repetition frequency, as the term ‘HIIT’ itself is too broad and lacks a uniform definition.

3. Determine Max Heart Rate Accurately

To accurately know your maximum heart rate, push yourself in sub-maximal efforts until you reach it, or consider a VO2 max test or stress test, as the 220-minus-age formula is often insufficient.

4. Limit True “All Out” Efforts

Recognize that a truly ‘all out’ effort can only be sustained for approximately 10 seconds; for any duration longer than that, you are consciously or subconsciously applying a governor to your output.

5. Weekly VO2 Max Intervals

Integrate VO2 max intervals into your training routine once a week, aiming to reach near maximal heart rate by the end of each interval to improve this important longevity metric.

6. Use Robust Training Metrics

Consider basing your training intervals on RPE (Rate of Perceived Exertion), watts, speed, or METs, as these metrics may be more robust and accurate than solely relying on heart rate.