High Intensity Interval Training for Children: Difference between revisions
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== Introduction == | == Introduction == | ||
High-Intensity Interval Training (HIIT) involves short bursts of intense exercise followed by periods of rest or low-intensity exercise. Originally popular among athletes, HIIT has gained recognition for its efficiency in improving cardiovascular fitness, muscle strength, and overall health in various populations, including children. | High-Intensity Interval Training (HIIT) involves short bursts of intense exercise followed by periods of rest or low-intensity exercise<ref name=":0">Cao M, Quan M, Zhuang J. [https://www.mdpi.com/1660-4601/16/9/1533 Effect of High-Intensity Interval Training versus Moderate-Intensity Continuous Training on Cardiorespiratory Fitness in Children and Adolescents: A Meta-Analysis.] International Journal of Environmental Research and Public Health. 2019; 16(9): 1533</ref>. Originally popular among athletes, HIIT has gained recognition for its efficiency in improving cardiovascular fitness, muscle strength, and overall health in various populations, including children. It is a time-efficient training method<ref name=":0" />. | ||
HIIT aligns with the physical activity patterns in children and the intermittent style of most sports<ref name=":2">Duncombe S, Barker AR, Bond B, Earle R, Varley-Campbell J, Vlachopoulos D, Walker JL, Weston KL, Stylianou M. [https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0266427 School-based high-intensity interval training programs in children and adolescents: A systematic review and meta-analysis]. PLoS ONE. 2022; 17(5): e0266427</ref>. It has greater post-exercise enjoyment than continuous exercise<ref>Malik AA, Williams CA, Weston KL, Barker AR. [https://journals.lww.com/acsm-msse/fulltext/2018/05000/perceptual_responses_to_high__and.16.aspx Perceptual Responses to High- and Moderate-Intensity Interval Exercise in Adolescents]. Medicine & Science in Sports & Exercise. 2018; 50(5): 1021-1030</ref>. | |||
== Benefits of HIIT for children == | == Benefits of HIIT for children == | ||
* '''Cardiovascular | * '''Cardiovascular health''': HIIT has been shown to improve heart health by enhancing cardiovascular endurance and reducing risk factors associated with heart disease<ref name=":1">Eddolls WTB, McNarry MA, Stratton G, Winn CON, Mackintosh KA. [https://link.springer.com/article/10.1007/s40279-017-0753-8 High-Intensity Interval Training Interventions in Children and Adolescents: A Systematic Review]. Sports Medicine. 2017; 47: 2363-2374</ref>. | ||
* ''' | ** Systolic and diastolic blood pressure improvements<ref name=":1" /><ref name=":3">Bond B, Weston KL, Williams CA, Barker AR. [https://www.dovepress.com/perspectives-on-high-intensity-interval-exercise-for-health-promotion--peer-reviewed-fulltext-article-OAJSM Perspectives on high-intensity interval exercise for health promotion in children and adolescents]. Open Asscess Journal of Sports Medicine. 2017; 8: 243-265</ref> | ||
* '''Metabolic | ** Cardiovascular disease biomarker improvements<ref name=":1" /><ref name=":3" />: | ||
* '''Mental | *** Blood glucose | ||
* '''Time | *** Cholesterol | ||
*** High-density lipoprotein cholesterol | |||
*** Low-density lipoprotein cholesterol | |||
*** Blood triglycerides | |||
* '''Cardiorespiratory health''': Short, intense bursts of activity help to build muscle strength and endurance, crucial for overall physical development. | |||
** VO2 max improvements<ref name=":0" /><ref name=":2" /><ref name=":3" /> | |||
* '''Metabolic health''': HIIT can improve metabolic health<ref name=":3" />: | |||
** Increasing insulin sensitivity<ref name=":1" /><ref name=":3" /> | |||
** Reduction in fasted insulin<ref name=":3" /> | |||
** Reduction in insuline resistance<ref name=":3" /> | |||
* '''Body size and composition:''' | |||
** Decreasing body weight<ref name=":3" /> | |||
** Reduction in Body Mass Index (BMI)<ref name=":2" /><ref name=":3" /> | |||
** Reduction in body fat<ref name=":2" /><ref name=":3" /> | |||
** Reduction in waist circumference<ref name=":2" /> | |||
* '''Mental health''': Engaging in HIIT can boost mood, reduce anxiety, and improve cognitive function in children: | |||
** Improvements in wellbeing<ref name=":2" /> | |||
* '''Time efficiency''': HIIT workouts are typically shorter in duration, making them a practical option for children with busy schedules<ref name=":0" />. | |||
== Target groups for HIIT == | |||
* General population<ref name=":0" /> | |||
* Children with obesity | |||
* Children with Attention Deficit Hyperactivity Disorder (ADHD) | |||
* Children with Asthma | |||
* Children with Type 1 Diabetes | |||
* Children with Developmental Coordination Disorder (DCD) | |||
* Children with Cerebral Palsy (CP) | |||
* Children with physical disabilities | |||
* Athletic children | |||
== HIIT protocol == | |||
== Safety considerations == | == Safety considerations == | ||
| Line 32: | Line 66: | ||
* '''Feedback and adjustment:''' Use feedback from the children to adjust the intensity and variety of exercises to keep them engaged and motivated. | * '''Feedback and adjustment:''' Use feedback from the children to adjust the intensity and variety of exercises to keep them engaged and motivated. | ||
* '''Goal setting:''' Encourage the children to set achievable fitness goals and celebrate their progress to build confidence and enthusiasm for the activity. | * '''Goal setting:''' Encourage the children to set achievable fitness goals and celebrate their progress to build confidence and enthusiasm for the activity. | ||
== School-based HIIT == | |||
School-based interventions are frequently considered the most universally applicable and effective method for influencing the health of young individuals<ref name=":3" />. Schools are ideal for promoting physical activity in children<ref name=":2" />. School-based interventions are usually low cost<ref>Lonsdale C, Sanders T, Parker P. [https://jamanetwork.com/journals/jamapediatrics/fullarticle/2779446 Effect of a Scalable School-Based Intervention on Cardiorespiratory Fitness in Children: A Cluster Randomized Clinical Trial.] JAMA Pediatrics. 2021; 175(7): 680-688</ref>. HIIT can be a useful method within schools to promote health<ref name=":2" />. | |||
Effects of school-based HIIT: | |||
* Improvements in VO2 max<ref name=":3" /> | |||
* Reduction in body fat<ref name=":3" /> | |||
* Reduction in waist circumference<ref name=":3" /> | |||
* Improvements in blood pressure<ref name=":3" /> | |||
== Conclusion == | == Conclusion == | ||
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Introduction[edit | edit source]
High-Intensity Interval Training (HIIT) involves short bursts of intense exercise followed by periods of rest or low-intensity exercise[1]. Originally popular among athletes, HIIT has gained recognition for its efficiency in improving cardiovascular fitness, muscle strength, and overall health in various populations, including children. It is a time-efficient training method[1].
HIIT aligns with the physical activity patterns in children and the intermittent style of most sports[2]. It has greater post-exercise enjoyment than continuous exercise[3].
Benefits of HIIT for children[edit | edit source]
- Cardiovascular health: HIIT has been shown to improve heart health by enhancing cardiovascular endurance and reducing risk factors associated with heart disease[4].
- Cardiorespiratory health: Short, intense bursts of activity help to build muscle strength and endurance, crucial for overall physical development.
- Metabolic health: HIIT can improve metabolic health[5]:
- Body size and composition:
- Mental health: Engaging in HIIT can boost mood, reduce anxiety, and improve cognitive function in children:
- Improvements in wellbeing[2]
- Time efficiency: HIIT workouts are typically shorter in duration, making them a practical option for children with busy schedules[1].
Target groups for HIIT[edit | edit source]
- General population[1]
- Children with obesity
- Children with Attention Deficit Hyperactivity Disorder (ADHD)
- Children with Asthma
- Children with Type 1 Diabetes
- Children with Developmental Coordination Disorder (DCD)
- Children with Cerebral Palsy (CP)
- Children with physical disabilities
- Athletic children
HIIT protocol[edit | edit source]
Safety considerations[edit | edit source]
- Proper Supervision: Ensure that a qualified adult supervises all HIIT sessions to monitor technique and safety.
- Appropriate Intensity: Tailor the intensity of the exercises to match the child’s age, fitness level, and physical capabilities.
- Warm-Up and Cool-Down: Incorporate proper warm-up and cool-down routines to prevent injuries.
- Hydration and Nutrition: Encourage adequate hydration before, during, and after workouts, and ensure a balanced diet to support energy needs.
- Rest and Recovery: Emphasize the importance of rest days to allow for adequate recovery and prevent overtraining.
Monitoring Progress[edit | edit source]
- Assessments: Regularly measure the improvements by using the appropriate tests.
- Feedback and adjustment: Use feedback from the children to adjust the intensity and variety of exercises to keep them engaged and motivated.
- Goal setting: Encourage the children to set achievable fitness goals and celebrate their progress to build confidence and enthusiasm for the activity.
School-based HIIT[edit | edit source]
School-based interventions are frequently considered the most universally applicable and effective method for influencing the health of young individuals[5]. Schools are ideal for promoting physical activity in children[2]. School-based interventions are usually low cost[6]. HIIT can be a useful method within schools to promote health[2].
Effects of school-based HIIT:
- Improvements in VO2 max[5]
- Reduction in body fat[5]
- Reduction in waist circumference[5]
- Improvements in blood pressure[5]
Conclusion[edit | edit source]
HIIT can be a highly effective and enjoyable way for children to improve their fitness and overall health. By focusing on safety, proper supervision, and engaging workouts, HIIT can foster a lifelong love for physical activity and well-being in children.
References[edit | edit source]
- ↑ 1.0 1.1 1.2 1.3 1.4 Cao M, Quan M, Zhuang J. Effect of High-Intensity Interval Training versus Moderate-Intensity Continuous Training on Cardiorespiratory Fitness in Children and Adolescents: A Meta-Analysis. International Journal of Environmental Research and Public Health. 2019; 16(9): 1533
- ↑ 2.0 2.1 2.2 2.3 2.4 2.5 2.6 2.7 Duncombe S, Barker AR, Bond B, Earle R, Varley-Campbell J, Vlachopoulos D, Walker JL, Weston KL, Stylianou M. School-based high-intensity interval training programs in children and adolescents: A systematic review and meta-analysis. PLoS ONE. 2022; 17(5): e0266427
- ↑ Malik AA, Williams CA, Weston KL, Barker AR. Perceptual Responses to High- and Moderate-Intensity Interval Exercise in Adolescents. Medicine & Science in Sports & Exercise. 2018; 50(5): 1021-1030
- ↑ 4.0 4.1 4.2 4.3 Eddolls WTB, McNarry MA, Stratton G, Winn CON, Mackintosh KA. High-Intensity Interval Training Interventions in Children and Adolescents: A Systematic Review. Sports Medicine. 2017; 47: 2363-2374
- ↑ 5.00 5.01 5.02 5.03 5.04 5.05 5.06 5.07 5.08 5.09 5.10 5.11 5.12 5.13 5.14 Bond B, Weston KL, Williams CA, Barker AR. Perspectives on high-intensity interval exercise for health promotion in children and adolescents. Open Asscess Journal of Sports Medicine. 2017; 8: 243-265
- ↑ Lonsdale C, Sanders T, Parker P. Effect of a Scalable School-Based Intervention on Cardiorespiratory Fitness in Children: A Cluster Randomized Clinical Trial. JAMA Pediatrics. 2021; 175(7): 680-688
