Metabolic Adaptations to Short-term High-Intensity Interval Training: A Little Pain for a Lot of Gain?

By M. Gibala, S. McGee. Exercise and sport sciences reviews, 2008

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Physiological adaptations to low‐volume, high‐intensity interval training in health and disease (2012, background): “…is known regarding the effects of low-volume HIT, but growing evidence suggests this type of training stimulates physiological remodelling comparable with moderate-intensity continuous training despite a substantially lower time commitment and reduced total exercise volume (Gibala & McGee 2008).”
High-Intensity Interval Training, Solutions to the Programming Puzzle (2013, neutral): “However, when an appropriate warm-up is used and when distance is built-up over the sessions, such SIT formats can, in addition to triggering the well-known metabolic adaptations in the muscle [144], serve as a prophylactic intervention (i.”
High-Intensity Intermittent Exercise and Fat Loss (2010, methodology): “The majority of research examining HIIE has focused on short-term (2 to 6 weeks) programs on skeletal muscle adaptation [13].”
Vascular Adaptation to Exercise in Humans: Role of Hemodynamic Stimuli. (2017, result): “Somewhat in contrast to this paradigm, studies on the effects of high-intensity interval training (HIIT), which is characterized by repeated exposure to short bouts of exercise (1-4 minutes) performed at near or supra-maximal level (84, 320), suggest potentially superior effects compared to traditio”