Research Reviews Cardiometabolic Advantages of Aquatic HIIT
A recent review published in the American Journal of Lifestyle Medicine sought to identify what the cardiometabolic differences were between aquatic high intensity interval training (HIIT) and land-based HIIT and to determine if aquatic HIIT is a safe and effective modality. HIIT is characterized by short bursts of exercise performed at a high intensity. This type of exercise is performed as work-rest intervals with exercise intensities approximately 85% to 95% of maximal heart rate (HR) or >90% maximal oxygen consumption (VO 2max ) followed by periods of rest or moderate-intensity active recovery.
The review included a combination of seven different studies involving aquatic HIIT training via deep water running, underwater treadmill running or swimming. These studies were analyzed and showed the benefits of aquatic HIIT training on different populations. Additionally, the review offered some program designs for achieving aquatic HIIT.
Based on this combination of data from multiple research studies, it was concluded that HIIT in general can provide similar benefits to continuous training (such as running, jogging or walking) but can also provide the advantage of being challenging, effective and time saving. Additionally, it was found that aquatic HIIT training conveys similar benefits to land-based HIIT but with less stress on joints.
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