High Intensity Interval Training for Children

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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].
    • Systolic and diastolic blood pressure improvements[4][5]
    • Cardiovascular disease biomarker improvements[4][5]:
      • 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.
  • Metabolic health: HIIT can improve metabolic health[5]:
    • Increasing insulin sensitivity[4][5]
    • Reduction in fasted insulin[5]
    • Reduction in insuline resistance[5]
  • Body size and composition:
    • Decreasing body weight[5]
    • Reduction in Body Mass Index (BMI)[2][5]
    • Reduction in body fat[2][5]
    • Reduction in waist circumference[2]
  • 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. ↑ 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. ↑ 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
  3. ↑ 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. ↑ 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. ↑ 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
  6. ↑ 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
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