Muscle & Fitness Gains in 8 Weeks: Effectiveness of Home-Based HIIT Training
Want to improve your fitness but don't have time for the gym? This study shows an 8-week home-based HIIT program boosted muscle mass, strength, endurance, and even cardiorespiratory fitness.
DR T S DIDWAL MD
2/18/20245 min read
According to a new study published in the journal Journal of Exercise Science & Fitness, whole-body, high-intensity interval training (WB-HIIT) improved both muscle fitness and aerobic capacity over 8 weeks. Leg muscle increased slightly, while overall fat mass and lean mass remained unchanged. Cardiorespiratory fitness improved, particularly at submaximal intensities. Strength gains were likely due to better muscle activation, not size changes. Notably, WB-HIIT also boosted endurance during sustained muscle contractions. This study confirms WB-HIIT as an effective and accessible way to get fitter at home, even with limited equipment and time.
Key Points
Background: This study aims to explore the effectiveness of home-based, video-directed, whole-body high-intensity interval training (WB-HIIT) on body composition, cardiorespiratory fitness, and neuromuscular adaptations. This type of training could be particularly beneficial for individuals with limited time or access to gyms, especially during periods requiring staying at home.
Methods: The study involved two groups:
WB-HIIT group: 14 individuals (6 females) aged 23 on average participated in an 8-week WB-HIIT program. This program consisted of 30-second high-intensity exercises followed by 30 seconds of active recovery, guided by video demonstrations. Participants performed the training sessions at home, with their heart rate monitored during each session.
Control group: 14 individuals (6 females) aged 24 on average did not participate in any exercise intervention and served as a comparison group.
Assessments: Both groups underwent pre- and post-intervention assessments:
Body composition: measurements like lean mass and fat percentage.
Cardiorespiratory fitness: peak oxygen uptake (VO2peak) and first ventilatory threshold (VT1).
Neuromuscular adaptations: dynamic and isometric strength, muscle endurance.
Results: After 8 weeks, the WB-HIIT group showed significant improvements compared to the control group:
Body composition: increased leg lean mass by 3%.
Cardiorespiratory fitness: increased VO2peak by 5% and VT1 by 20%.
Neuromuscular adaptations: increased dynamic strength by 13%, isometric strength by 6%, and muscle endurance by 28%.
Interestingly, the improvement in VO2peak was correlated with the amount of time participants spent above 80% of their maximum heart rate during training. Similarly, the increase in isometric strength was correlated with improved muscle activation.
Conclusion: This study demonstrates that home-based WB-HIIT can effectively improve body composition, cardiorespiratory fitness, and neuromuscular adaptations, even in individuals with limited time and resources. The benefits were particularly notable for aerobic capacity and muscle endurance, suggesting improved exercise tolerance and reduced fatigue.
In the realm of fitness and wellness, the demand for efficient yet accessible workout regimens has surged, especially with the global shift towards home-based exercise routines. One such regimen that has garnered significant attention is Whole-Body High-Intensity Interval Training (WB-HIIT). This article delves deep into the intricacies of WB-HIIT, examining its impact on body composition, cardiorespiratory fitness, and neuromuscular function.
Understanding WB-HIIT
WB-HIIT is a dynamic exercise approach characterized by short bursts of high-intensity activity followed by brief recovery periods. Unlike traditional workouts, WB-HIIT engages multiple muscle groups simultaneously, optimizing calorie burn and muscle engagement. This workout can be tailored to individual fitness levels, making it suitable for beginners and seasoned fitness enthusiasts alike.
Regular physical activity is crucial for health, but many people don't meet recommended levels due to lack of time, facilities, cost, etc.
The COVID-19 pandemic further increased sedentary behavior.
There's a need for home-based exercise interventions that promote both endurance and strength.
Methods
This study aims to see if a workout program called "whole-body HIIT" can help people get fit at home. HIIT stands for "high-intensity interval training," which means short bursts of hard work followed by short rests. Unlike other HIIT studies, this one uses bodyweight exercises instead of equipment, making it easier to do anywhere. The workouts will be delivered through videos, so you can learn and follow them easily. While other studies have shown HIIT helps with fitness, they often require special equipment or don't measure how well your nerves and muscles work together. This study will test people aged 18–50 who don't normally exercise much and compare those who do the home-based HIIT program to those who don't. It will measure body composition (fat and muscle), how well your heart and lungs work (using a special test), and how well your nerves and muscles work together (using different exercises).
Body Composition
When it comes to body composition, WB-HIIT showcases promising results. Studies indicate that while fat mass remains largely unchanged, there's a notable improvement in muscle strength, endurance, and a slight increase in leg lean mass. The efficacy of WB-HIIT in enhancing muscle mass is attributed to its emphasis on multi-joint exercises and rapid transitions between eccentric and concentric movements.
Cardiorespiratory Fitness Adaptations
WB-HIIT emerges as a frontrunner in enhancing cardiorespiratory fitness. Significant improvements in VO2peak and ventilatory threshold (VT1) underscore its efficacy in boosting aerobic capacity. The dose-response relationship between training intensity and VO2peak change highlights the importance of high-intensity intervals in driving physiological adaptations. Moreover, WB-HIIT's ability to stimulate muscle mitochondrial content and enhance buffering capacity contributes to its unparalleled impact on aerobic endurance.
Neuromuscular Adaptations
WB-HIIT isn't just about cardio; it also yields substantial neuromuscular benefits. Studies reveal marked improvements in muscle strength, voluntary activation, and endurance following WB-HIIT sessions. The intensity of WB-HIIT, coupled with its focus on explosive movements, triggers significant gains in type 2 muscle fibers recruitment and motor skill acquisition. This translates to enhanced dynamic strength and endurance, making daily activities easier and more manageable.
Practical Implications and Considerations
Functional Implications
The holistic benefits of WB-HIIT extend beyond the gym. By improving cardiorespiratory fitness, muscle strength, and endurance, WB-HIIT equips individuals with the physical resilience to tackle daily tasks with ease. Whether it's climbing stairs or lifting groceries, the enhanced functional capacity derived from WB-HIIT enhances the overall quality of life.
Feasibility and Adherence
One of the key advantages of WB-HIIT lies in its accessibility and adaptability. With minimal equipment requirements and the flexibility to perform exercises at home, WB-HIIT eliminates common barriers to exercise adherence. Additionally, its diverse exercise repertoire and engaging format contribute to higher participant satisfaction and long-term adherence.
To Summarize
Key Findings:
Body Composition: Slight increase in leg lean mass, no change in fat mass or total lean mass.
Cardiorespiratory Fitness: Increase in VO2peak (5%) and VT1 (20%). The larger VT1 improvement suggests enhanced submaximal aerobic capacity.
Neuromuscular Function: Increased muscle strength (MVC torque), likely due to improved voluntary activation rather than muscle size changes. Increased muscle endurance during a submaximal isometric contraction.
Mechanisms:
Muscle Strength: High intensity and explosive movements in WB-HIIT might recruit and strengthen type 2 muscle fibers.
Muscle endurance WB-HIIT improves both aerobic capacities and endurance fibres within muscle and resistance to fatigue signals.
Comparison to Previous Studies:
This study confirms the effectiveness of WB-HIIT in improving cardiorespiratory fitness and muscle strength.
It is the first to show increased voluntary activation and endurance time during a submaximal contraction after WB-HIIT.
Overall:
Home-based WB-HIIT is an effective intervention for improving various aspects of muscle fitness, including strength, endurance, and aerobic capacity. This program offers a time-efficient and accessible way to enhance physical fitness, even with limited resources.
Conclusion
In conclusion, WB-HIIT stands as a beacon of efficacy in the realm of home-based workouts. Its multifaceted approach targets key aspects of fitness, yielding significant improvements in body composition, cardiorespiratory fitness, and neuromuscular function. By embracing WB-HIIT, individuals can embark on a transformative journey towards better health and vitality.
Reference Article
Scoubeau, C., Carpentier, J., Baudry, S., Faoro, V., & Klass, M. (2023). Body composition, cardiorespiratory fitness, and neuromuscular adaptations induced by a home-based whole-body high-intensityan interval training. Journal of Exercise Science & Fitness, 21(2), 226-236. https://doi.org/10.1016/j.jesf.2023.02.004
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