You have symptoms at rest or with daily activity such as chest discomfort, shortness of breath, lightheadedness or dizziness, felt faint or have lost consciousness, felt like your heart is racing or skipping beats.You have new or ongoing health conditions such as heart or lung disease, kidney disease, diabetes, orthopedic limitations, or other health conditions that may interfere with your exercise and you haven’t had a wellness visit with your doctor in the last 6 to 12 months.While most people can exercise without visiting a doctor, a physician clearance to start HIIT may be recommended if: HIIT helps increase HDL (healthy) cholesterolĭo I need to see my doctor prior to starting HIIT?.HIIT improves the pumping strength of the heart.HIIT decreases visceral fat, the fat accumulated around the organs, which is highly correlated with increased cardiometabolic disease risk, regardless of total body fat.HIIT improves glucose tolerance and insulin sensitivity especially in people with pre-diabetes or type 2 diabetes.HIIT is a more time efficient way to improve fitness- similar fitness improvements require 40% less time compared to MICT resulting in shorter exercise sessions.HIIT leads to greater improvements in cardiorespiratory fitness and functional capacity compared to MICT.What are the Benefits of HIIT compared to MICT? A more comprehensive exercise program may include 2-3 days of HIIT in addition to MICT and other aerobic and strength training activities on the other days of the week. HIIT performed twice per week improves cardiometabolic health and further benefit occurs when performed three times per week such as increased fat loss, lowering of LDL cholesterol, and improved mental well-being. With respect to weight loss, current science does not present strong, consistent evidence that either HIIT or Moderate Intensity Continuous Training (MICT) is superior for weight loss. Amanda Bonikowske for further discussion of the cardiovascular benefits of HIIT. HIIT is safe and well-tolerated for most individuals including some with chronic health conditions. HIIT exercise can be performed using any modality including body weight and intervals can range from 10 seconds to 4 minutes and rest period duration can be adapted based on training goals and fitness level. High Intensity Interval Training (HIIT) is a type of exercise training which alternates between higher intensity exercise bouts separated by recovery periods of complete rest or light intensity exercise within the same workout session.

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