High Intensity Interval Training for Children

Original Editor - User Name

Top Contributors - Romy Hageman  

This article or area is currently under construction and may only be partially complete. Please come back soon to see the finished work! (30/06/2024)

Introduction

High-Intensity Interval Training (HIIT) involves short bursts of intense exercise (85% or higher of maximal heart rate) 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. It is a time-efficient training method.

HIIT aligns with the physical activity patterns in children and the intermittent style of most sports. It has greater post-exercise enjoyment than continuous exercise.

Benefits of HIIT for children

• Cardiovascular health: HIIT has been shown to improve heart health by enhancing cardiovascular endurance and reducing risk factors associated with heart disease.
  • Systolic and diastolic blood pressure improvements
  • Cardiac autonomic nervous system improvements
  • Cardiovascular disease biomarker improvements:
    • Blood glucose
    • 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
  • Endurance improvements
• Metabolic health: HIIT can improve metabolic health:
  • Increasing insulin sensitivity
  • Reduction in fasted insulin
  • Reduction in insuline resistance
• Performance:
  • Improvements in neuromuscular performance
  • Improvements in anaerobic performance
  • Improvements in endurance
• Body size and composition:
  • Decreasing body weight
  • Reduction in Body Mass Index (BMI)
  • Reduction in body fat
  • Reduction in waist circumference
• Mental health: Engaging in HIIT can boost mood, reduce anxiety, and improve cognitive function in children:
  • Improvements in wellbeing
  • Improvements in cognitive function:
    • Improvements in executive functions:
      • Working memory
      • Inhibitory control
• Time efficiency: HIIT workouts are typically shorter in duration, making them a practical option for children with busy schedules.

Target groups for HIIT

• General population
• 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

• Frequency:
• Intensity:
• Time:
• Type:
  • Running might have more health benefits than cycling
    

Safety considerations

• Proper Supervision: Ensure that a qualified adult supervises all HIIT sessions to monitor technique and safety.
• Appropriate Training: Tailor the intensity of the exercises to match the child’s age, fitness level, and physical capabilities.
  • Running may offer greater health benefits compared to cycling. When obese children participate in HIIT, the therapist must be aware that the increased joint torque and ground reaction forces could elevate the risk of joint degeneration.
• 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

• 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

School-based interventions are frequently considered the most universally applicable and effective method for influencing the health of young individuals. Schools are ideal for promoting physical activity in children. School-based interventions are usually low cost. HIIT can be a useful method within schools to promote health.

Effects of school-based HIIT:

• Improvements in VO2 max
• Reduction in body fat
• Reduction in waist circumference
• Improvements in blood pressure
• Improvements in neuromuscular performance
• Improvements in anaerobic performance

Conclusion

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.