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.

Dr. Cassie Wilder

Dr. Cassie Wilder is a registered Naturopathic Medical Doctor (NMD) and founder of MIMC. Her passion is empowering her patients through education, understanding, and support through their healing journey. After graduating from Iowa State University with a Bachelors of Science in Kinesiology and Health, Dr. Wilder earned her Doctorate of Naturopathic Medicine from Southwest College of Naturopathic Medicine & Health Sciences, a fully accredited and nationally recognized institution in Phoenix, AZ. During her clinical training, she received extensive hands-on training with many leading experts in the field of functional medicine and developed a passion for treating hormonal imbalances, thyroid disorders, cardiovascular concerns, and adrenal fatigue.