Active IQ
Active IQ
Active IQ
Health Club Management

Health Club Management

Follow Health Club Management on Twitter Like Health Club Management on Facebook Follow Health Club Management on Google+ Join the discussion with Health Club Management on LinkedIn Subscribe to Health Club Management Get RSS alerts from Health Club Management magazine
Get the latest news, jobs and features in your inbox
Health Club Management

Health Club Management

News

Should there be an upper limit for HIIT training?

A new study has suggested that there is an "urgent need" for evidence-based guidelines around high-intensity interval training (HIIT) – including the setting of a weekly, upper limit for exercisers.

Research into the effects of HIIT, undertaken by Jinger Gottschall, associate professor of kinesiology at Penn State University, has suggested that any more than 30-40 minutes of HIIT in a maximum training zone per week can reduce performance and potentially result in a greater risk of injury.

As a result, Gottschall – who presented the findings at the 2018 American College of Sports Medicine (ACSM) Annual Meeting this month – wants to set a 40-minute upper limit for HIIT per week.

“Currently there are no guidelines concerning the greatest amount of HIIT people should do in a week for the optimal training effect,” Gottschall said.

“Given the extreme intensity involved in this kind of exercise, it’s imperative that maximum guidelines are provided in the same way that minimum guidelines have been in the past.

"We hope this study will be instrumental in helping make these recommendations official.”

Bryce Hastings, head of research at Les Mills – who worked in collaboration with Gottschall on the research – added: “What our findings tell us is that there is only so much HIIT a regular exerciser can do in one week before the effects are compromised.

“The findings have scientifically established that less is more when it comes to HIIT and that any more than 30-40 minutes working out at above 90 per cent of the maximum heart rate per week doesn’t help achieve transformative effects. In fact, too much actually hinders.”

Created as a tool for training athletes, HIIT has achieved success in gyms through classes that aim to help members hit 85 per cent of their maximum heart rate, interspersed with periods of rest or active recovery.

Classes are high energy and often short, which adds to their popularity.

HIIT is based on pushing the body into its maximum training zone for short periods, resulting in a positive stress response that creates bio-chemical changes in the body that help build new muscle and improve fitness.

The effects of HIIT can be measured effectively by examining cortisol and testosterone concentrations in saliva samples – a method used in Gottschall's research.

“In scientific terms, what we’ve observed by measuring the stress response in the saliva of our study participants is that those who do more than 30-40 minutes of HIIT per week are unable to produce a positive stress response,” said Gottschall.

“If you want to get the best possible results from HIIT, our recommendation, based on these findings, is to balance your weekly HIIT sessions with other, less intense cardiovascular and strength workouts.

"It’s also imperative that you let your body recover properly after a HIIT session. This way, you’re likely to perform better when you do your HIIT workouts and benefit from the positive results.”

The issue of the amount – and quality – of HIIT training offered by club operators was the topic if a recent Talking Point article in Health Club Management magazine. Click here to read the full article.

Sign up for FREE ezines & magazines
Related news

Survey: HIIT predicted to be top fitness trend for 2018

16 Nov 2017
High-intensity interval training (HIIT) is predicted to be the leading exercise trend next year, taking ...
Rephouse
Rephouse

News

PureGym has completed the acquisition of Soho Gyms and its 10 clubs, all of which
Winners of the inaugural ukactive Awards were revealed at a gala dinner in Manchester last
National Football League (NFL) franchise the Dallas Cowboys has partnered with architects Perkins + Will,
Leaders from across the physical activity industry have gathered for the first ever Active Uprising
Giving town and cities more powers to decide over taxation and public spending could improve
A leisure trust has ensured that all its senior managers are qualified "mental health first
Perfect Gym Solutions SA.
Perfect Gym Solutions SA.
PureGym has completed the acquisition of Soho Gyms and its 10 clubs, all of which
US-based health and racquets club operator Life Time has opened two Athletic Lifestyle-branded clubs in
Physical exercise and keeping fit can protect against the onset of Alzheimer's disease, according to
Budget gym operator Xercise4Less has opened a club in Chesterfield, taking the number of clubs
To celebrate the start of the World Cup in Russia, sports giant Nike has partnered
Fast-growing economies and the prospect of future growth are fueling Asia Pacific's fitness sector, according
The Gym Group is to buy 13 sites from easyGym in a deal worth £20.6m,
Ridgeway Furniture
Ridgeway Furniture
PureGym has completed the acquisition of Soho Gyms and its 10 clubs, all of which
Work on a £3.5m redevelopment of Leiston Leisure Centre on the Suffolk coast is set
Evolution Wellness Holdings has acquired integrated wellness lifestyle company Fivelements for an undisclosed sum. Bali-based
Premier League club Manchester City FC (MCFC) will open its doors to children later this
Rephouse
Rephouse
1 - 15 of 10,362
Features
IHRSA update
Driven by the momentum of economic growth, the fitness market in the Asia-Pacific region has shown steady growth, with a positive outlook going forward - Alan MacCharles, Deloitte China
Features
People profile
Sports digital trading manager, Argos
Features
Interview
With knife crime growing in the UK, two entrepreneurs decided a new approach was needed. Ben Wintour, co-founder of Steel Warriors, speaks to Kath Hudson about turning confiscated knives into street gyms for callisthenics
Features
People
Interview
We believe every individual who becomes healthier can create a ripple effect in their community and our industry has such an important role to play in driving this - Dr Jackie Mills MD
People
Interview
There are thousands of workouts out there that burn 1,000 calories an hour. Who cares? What can your workout give me at an emotional level? That’s what I’m interested in
People
People profile
I’m hugely excited to launch our new two-week Revive programme in Harrods. It’s just the start of the unique programming we’re going to deliver in The Wellness Clinic
People
Interview
We were inspired by what retail brands like Sweaty Betty, Lululemon and Nike were doing for women - Susan Dyson, co-founder, Hiitgirl
People
Interview
We launched a functional training concept called Escalate, that combines non-powered cardio with metabolic conditioning, working around a grid system. We have a fantastic, fluid studio design for this – a huge, immersive space that opens out onto the gym floor
People
Interview
We got a clean bill of health in the recent HMRC report into the minimum wage. We pride ourselves on looking after our people
People
People profile
We’ll use integrated landscapes and natural materials to communicate a healthy lifestyle - Dan Meis
People
People profile
Loughborough’s new hotel will have altitude bedrooms designed to improve performance by up to 5 per cent
People
People profile
Our research, published in the Journal of Science and Medicine in Sport, showed certain types of exercise trigger greater fat-burning
People
Catalogue Gallery
Click on a catalogue to view it online
Featured suppliers
Featured supplier: MoveGB helps its members commit to active lifestyles
MoveGB is the UK’s largest every activity membership, with over 300,000 users and more than 6,000 physical activity providers.
Featured suppliers
Featured supplier: Free your space with EXF bespoke storage solutions
With an ever-increasing number of accessories now available to create a dynamic functional training space, storage is becoming a problem for many gym owners and operators.
Video Gallery
Welcome to Active IQ
Active IQ
Active IQ is an awarding organisation recognised and regulated by Ofqual within the Active Leisure sector designing qualifications that support clear career pathways. Read more
More videos:
Opinion
Opinion: Unlimited variety and convenience key to industry growth, says MoveGB CEO Alister Rollins
Is the fitness industry in a hidden battle with the big tech giants? With social media a core feature of today’s society, fitness is now viewed as a desirable and attainable lifestyle thanks to numerous online bloggers, influencers and vloggers.
Company profiles
Company profile: Rephouse Europa Ltd
Rephouse is a leading manufacturer of high-performance fitness flooring systems. With its state-of-the-art production technology ...
Company profiles
Company profile: Matrix Fitness
At Matrix Fitness, our goal is to make innovative commercial fitness equipment that stands out ...
Directory
Flooring
Total Vibration Solutions Ltd: Flooring
Direct debit solutions
Debit Finance Collections: Direct debit solutions
Architects/designers
Zynk Design Consultants: Architects/designers
Finance
Portman Asset Finance Limited: Finance
Fitness equipment
Dyaco International: Fitness equipment
Trade associations
International SPA Association - iSPA: Trade associations
Spa software
SpaBooker: Spa software
Lockers
Fitlockers: Lockers
Fitness assesment
MYZONE: Fitness assesment
Locking solutions
Ojmar: Locking solutions
Property & Tenders
Dundonald International Ice Bowl
Lisburn and Castlereagh Council
Property & Tenders
Port Talbot
Neath Port Talbot County Borough Council
Property & Tenders
Diary dates
27-28 Jun 2018
Exhibition Centre Liverpool, Liverpool, United Kingdom
Diary dates
02-03 Jul 2018
The Principal, Manchester,
Diary dates
Job search
Active IQ
Active IQ