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

Gibala, Martin J.; McGee, Sean L.

doi:10.1097/jes.0b013e318168ec1f

Cited by 682Cardiovascular and exercise physiologySports Performance and TrainingMuscle metabolism and nutrition

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

Gibala, Martin J., McGee, Sean L.·2008·Exercise and Sport Sciences Reviews

DOI 10.1097/jes.0b013e318168ec1f

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Abstract

In Brief High-intensity interval training (HIT) is a potent time-efficient strategy to induce numerous metabolic adaptations usually associated with traditional endurance training. As little as six sessions of HIT over 2 wk or a total of only approximately 15 min of very intense exercise (~600 kJ), can increase skeletal muscle oxidative capacity and endurance performance and alter metabolic control during aerobic-based exercise. High-intensity interval training is a potent, time-efficient strategy to induce numerous metabolic adaptations usually associated with traditional endurance training.

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Low-volume high-intensity interval training is characterized by brief repeated bursts of vigorous exercise interspersed with periods of rest or low-intensity exercise for recovery.
“Low-volume HIT is characterized by brief repeated ‘bursts’ of vigorous exercise interspersed with periods of rest or low-intensity exercise for recovery.”
From High-Intensity Interval Resistance Training (HIRT) influences resting energy expenditure and respiratory ratio in non-dieting individuals (2012) · cites this paper as [14]
High-intensity interval training is based on a substantially cyclic, endurance-type movement such as cycling.
“but HIT is based on a substantially cyclic, endurance type movement (e.g. cycling).”
From High-Intensity Interval Resistance Training (HIRT) influences resting energy expenditure and respiratory ratio in non-dieting individuals (2012) · cites this paper as [14]
The most common high-intensity interval training protocol in published research is the Wingate test, consisting of 30 seconds of an all-out hard resistance sprint performed 4 to 6 times separated by 4 minutes of rest.
“The most common protocol in published research is the Wingate test which consists of 30s of an all-out hard resistance sprint and subjects typically perform the Wingate test 4 to 6 times separated by 4 min of rest [14].”
From High-Intensity Interval Resistance Training (HIRT) influences resting energy expenditure and respiratory ratio in non-dieting individuals (2012) · cites this paper as [14]
Short-term interval training protocols can induce physiological remodeling similar to continuous moderate-intensity training, despite reduced time commitment and a relatively small total exercise volume.
“Short-term interval training protocols can induce physiological remodeling similar to continuous moderate-intensity training, despite reduced time commitment and a relatively small total exercise volume [1].”
From Three minutes of all-out intermittent exercise per week increases skeletal muscle oxidative capacity and improves cardiometabolic health (2014) · cites this paper as [1]

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HIIT trening i prehrana
Holjevac, K. (2020)

Authors: Gibala, M. J., & McGee, S. L.
Affiliations: McMaster University (CA)
The University of Melbourne (AU)
Corresponding author: Gibala, Martin J.
ORCID: Gibala, Martin J.
McGee, Sean L.
Venue: Exercise and Sport Sciences Reviews
Publisher: Ovid Technologies (Wolters Kluwer Health)
Published: 2008-04
Volume: 36
Issue: 2
Pages: 58-63
ISSN: 0091-6331 (ISSN-L)
DOI: 10.1097/jes.0b013e318168ec1f
OpenAlex: W2097677476
Cited by: 682
References: 26
Citations by year: 2026: 20 · 2025: 26 · 2024: 34 · 2023: 30 · 2022: 42 · 2021: 44 · 2020: 51 · 2019: 39 · 2018: 58 · 2017: 46 · 2016: 43 · 2015: 41 · 2014: 62 · 2013: 39 · 2012: 27
FWCI: 78.11
Type: journal article
Language: en
Open access: closed
Locations: Exercise and Sport Sciences Reviews (publishedVersion)
PubMed (publishedVersion)
Topics: Health Sciences › Medicine › Complementary and alternative medicine › Cardiovascular and exercise physiology
Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
Keywords: high-intensity interval training, metabolic adaptation, skeletal muscle oxidative capacity, endurance performance, aerobic metabolism, training volume
MeSH terms: Peroxisome Proliferator-Activated Receptor Gamma Coactivator 1-alpha, Animals, Energy Metabolism, Glycogen, Heat-Shock Proteins, Humans, Oxygen Consumption, Transcription Factors, Exercise, Muscle, Skeletal

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

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