NOW OPEN IN WAYZATA

We are now seeing all patients in-peron or virtual from our Wayzata clinic. We’ve said goodbye to our Northeast home and have fully transitioned into our new clinic. 

We’ll see you in office for visits, blood draws, infusions, injections & more!

New Address: 1120 E Wayzata Blvd, STE 110, Wayzata, MN 55391

The Wellness Library

Could high intensity interval training be superior in life-style induced cardiovascular disease?

by | Nov 1, 2016 | Wellness

It’s widely known that exercise improves many metabolic factors that improve life-style induced diseases, but is there a superior type of exercise that gives maximal benefit? A 2013 meta-analysis has shown that high-intensity interval training may be more efficacious to decrease cardiometabolic diseases1.

Their 40-minute protocol recommendation for HIIT consists of1:

-Hill climbing on the treadmill or cycling-

10-minute warm up at 60% of your peak heart rate

4-minute interval (85-95% peak heart rate)

3-minute rest

4-minute interval  (85-95% peak heart rate)

3-minute rest

4-minute interval (85-95% peak heart rate)

3-minute rest

4-minute interval  (85-95% peak heart rate)

5-minute cool down at 50% of your peak heart rate.

 

You can calculate your peak heart rate by subtracting your age from 220.

 

There were some really beneficial outcomes that were studied:

  • Reduction in systolic and diastolic blood pressures (10mmHg and 6mmHg, respectively)2
  • Reduction in OxLDL3
  • Increased HDL cholesterol by 25%2,3
  • Reduction in triglycerides and improved fasting glucose3

 

You should always consult your health care practitioner to discuss whether you are healthy enough for high-intensity exercise.

Some suggested contraindications for HIIT training include, but not limited to1:

  • Unstable chest pain
  • Uncompensated heart failure
  • Recent heart attack (under 4 weeks)
  • Complex ventricular arrhythmia or heart block
  • Hypertensive patients with blood pressure >180/110 or is uncontrolled.
  • Heart disease that limits exercise

 

  1. Weston K, Wisløff U, Coombes J. High-intensity interval training in patients with lifestyle-induced cardiometabolic disease: a systematic review and meta-analysis. British Journal of Sports Medicine 2014;48:1227-1234.
  2. Tjonna AE, Lee SJ, Rognmo O, et al. Aerobic interval training versus continuous moderate exercise as a treatment for the metabolic syndrome: a pilot study. Circulation 2008;118:346–54.
  3. Wisløff U, Stoylen A, Loennechen JP, et al. Superior cardiovascular effect of aerobic 
interval training versus moderate continuous training in heart failure patients: a 
randomized study. Circulation 2007;115:3086–94.

0 Comments

Submit a Comment

Your email address will not be published. Required fields are marked *

Categories

Our Newsletter

Medical-grade newsletter bringing health straight to your inbox. We share weekly tips, recipes, clinic specials & much more.