“I do HIIT (high-intensity interval training) every day and as if nothing had happened,” Mónica (52 years old) confessed to me, a month before her divorce and the agreement on joint custody of Pau, diagnosed with high blood pressure, a seven-year-old boy . “The week I have the little one, I practice it every day because I have very little time,” she adds. I responded to his statement with a question: Are you sure you do HIIT?
There are different aerobic training systems: continuous training, in which a certain speed or intensity is chosen and maintained for a usually long period of time (approximately more than an hour). On the other hand, there is interval training, which consists of periods of higher exercise intensity separated by moments of lower activity intensity. The duration and intensity of each period may vary (usually between 30 seconds and 5 minutes).
In recent years, the HIIT (High Intensity Interval Training) protocol has become popular. And although it is not precisely defined, studies suggest that this system is characterized by repeated short bursts of intense exercise performed at a maximum effort equal to 90% of maximum oxygen uptake or more than 75% of maximum power. , with periods of rest or low-intensity work.
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HIIT can be performed with various devices (so-called air bikes, classic treadmills, rowing machines and battle ropes), with accessories such as rope or kettlebell ball weights or even in the pool. According to a study published in BMJ Open Sport & Exercise Medicine, AHIIT (Aquatic HIIT) is presented as a safe alternative for people with chronic illnesses who cannot exercise on land, as it would provide similar benefits.
This system can help reduce pressure on the joints, allowing you to perform movements that cannot be performed on the floor and involve impact (such as running). The researchers point out an important finding: AHIIT could be just as beneficial as land-based HIIT, providing people with chronic illnesses another effective option in a conducive environment to begin and continue high-intensity exercise. The buoyancy of water could promote adhesion and thus facilitate this effectiveness.
The benefits of water
“I do dances and routines online. I hadn't even thought about doing this type of training in the pool, but I could do it on the days I go swimming with my son,” suggests Mónica. Aquatic HIIT has shown remarkable effectiveness in improving aerobic capacity. The buoyancy of water reduces the impact on joints, making it an accessible and effective option for people suffering from cardiovascular disease or arthritis.
In addition, the aquatic environment provides a unique space for cardiovascular training. Putting this system into practice with good swimming technique will work large muscle groups. and that, along with the resistance created by water, can help improve heart health. Adapted to people with different levels of physical fitness and health status, Aquatic HIIT represents an accessible and enjoyable alternative for a diverse population, in many cases suffering from joint pain.
The best exercise is the one you do yourself, and maintaining it is often a challenge. According to studies, water is an environment that promotes well-being and therefore increases the likelihood of long-term adherence to physical activity.
Although it looks very new, this water workout is over 40 years old. The main goal of HIIT is to improve the VO2 Max parameter. (maximum oxygen consumption). It can be just as effective as traditional continuous resistance training in lowering blood pressure, body composition, and insulin resistance. Furthermore, it is important to note that from a mechanistic perspective, the physiological adaptations caused by interval training are due not only to the intensity per se, but also to the intrinsic nature of intermittent training.
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From this perspective, as this meta-analysis admits, lower dropout rates have been recorded following HIIT-based interventions than traditional exercise programs in previously sedentary people, demonstrating that this system is tolerable and acceptable. . However, a single episode of high-intensity interval exercise with little rest is likely to result in patients enjoying it less. Therefore, when using this method, it is important to plan the intervals. Adequate rest between high-intensity sessions as they would be essential to prevent negative reactions and make the training sustainable in the long term.
Poor body sensations after exercise can lead to rejection and open the door to returning to a sedentary lifestyle. To avoid this, properly adjust the minimum effective dose and use this protocol safely and correctly, it is important to seek help from an exercise professional.
“The training I am doing allows me to speak perfectly. I practice it along with a YouTube video. I'm a little out of breath, but that's all,” says Mónica. “I do jumps, dance… I get a little tired,” he admits. Performing HIIT on land or water won't just tire you out a little. We are dealing with a system that, when used correctly and adapted to the patient, can promote both their adherence to training and their health through good planning of training variables such as volume and intensity.
From theory to practice
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