High-intensity interval training: benefits, risks, protocols, longevity impact (AMA 57 sneak peek)

In this “Ask Me Anything” (AMA) episode, Peter delves into the topic of high-intensity interval training (HIIT), starting with addressing some common misunderstandings around this type of exercise and breaking down what HIIT truly entails. He examines the correlation between HIIT and VO2 max, a vital metric for overall health and longevity, and describes the beneficial impact of HIIT on longevity when incorporated properly. Additionally, he emphasizes the importance of building a wide base of cardiovascular fitness, reveals the optimal protocols for incorporating HIIT into a balanced routine, and discusses the risk of injury and other potential drawbacks of HIIT.

In this sneak peek, we discuss:
00:00 - Intro
00:10 - Common questions about high-intensity interval training (HIIT)
02:04 - The origins of HIIT
04:55 - Defining HIIT training and differentiating it from sprint interval training (SIT)
14:02 - Why HIIT is often touted as a more efficient way to exercise

In the full episode, we also discuss:
-Navigating the nuances of HIIT research: understanding limitations and the importance of a blended exercise routine;
-The four pillars of exercise;
-Using HIIT to improve VO2 max;
-HIIT training for the untrained individual: impact on VO2 max and the interplay between exercise-induced adaptations and potential weight loss;
-Sprint interval training (SIT) vs. HIIT: comparing the relative improvements in VO2 max and the impact of longer duration intervals;
-Benefits and limitations of HIIT, drawbacks of overtraining with HIIT, and the importance of a diversified routine to increase total cardiorespiratory capacity;
-HIIT protocols Peter recommends;
-The risk of injury and other potential drawbacks of HIIT;
-The importance of incorporating a balance of continuous moderate-intensity cardio and HIIT when aiming for longevity; and
-More.

--------
About:

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 70 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

Connect with Peter on:

Subscribe to The Drive:

[geezerdude]

Peter: I am 78 and do Tabatas twice a week. Out of respect for my age, I do not go to all out, but as fast as I can finish the next bout without slowing down appreciably. Not very good shape right now -- I am not an exercise jock and never have been, but try to stay fit at least, although overweight (sigh). My own practice with them is to go fast but not absolutely as fast as I could each speed interval, as previously explained. At the end after a minute or two when I can check my heart rate, I should be at the top of Zone 2. I try to walk a bit over a mile or more every day it is not icy out, and when not muddy I have longer more challenging walks, or at least 2 of the flat walks. I have found walking on dirt helps when not muddy as it subtly flexes your lower leg and ankles from side to side, which is possible for me in the summers walking out the front door. I have also gotten into strength training MWF in a home gym for a little bit, but should probably go longer. Trying to recapture as much of my lost youth as is salvageable at this point, and working up.

[vantarpon]

Dr. Seiler needs to be interviewed - multiple times. Of all the aerobic experts, he's by far the best communicator.

[barryhambly]

Very interesting but what is missing is you putting up a chart of the different workouts HIT SIT etc with intervals and power heart rate so we can get it clearly in to our minds what you are saying. I would have to listen to this video a number of times to understand clearly and not sure I would then be able to hold it in my mind but chats of a structured workout would be easy to hold in the mind

[darthvader]

Speed play is the correct translation from Fartlek. 👍

[HBc]

Your podcast and book has changed my entire mindset since I discovered it last year. As someone who really enjoys learning from health and fitness podcasts, I would look forward to you one day interviewing Dr Stacy Sims. She has mentioned HIIT and SIT all the time for women.

[petermoore]

Absolutely right! "If you're going more than 10 seconds, you're probably not actually going all out." I'm a masters swimmer focused on competing in races under 30 seconds, and very few other masters swimmers whom I meet ever go near their max speed because they are embarrassed to do 25s with lots of rest, which is what's required to go max speed repeatedly. It's simple to measure times and see how much faster you can go when it's only about 10 seconds at a time with much more rest than that between repeats. Put differently, most masters swimmers are obsessed with endurance-oriented work:rest ratios >5:1, when all-out sprinting requires almost the opposite, like <1:5. I'm on two different teams that each do one "sprint practice" per week, but that practice is all repeating distances that take much more than 10 seconds and at work:rest ratios still >2:1, so no one can go close to all-out even in those practices.

[chriscamburn]

I agree with you can only go 100% for like 10 seconds. This is based on my own personal training and the fact that the World Record time for the 200m sprint is > than 2x the 100m record by just enough to prove your point. Ironic that the 100m race is about 10 seconds at the top level.

[anthonylaw]

It's really not that complicated folks! I minute warm-up followed by 30 seconds maximum effort, 90 second for between 15 and 40 minutes....JOB DONE!! 👍

[wennerstierna]

I can confirm that the Swedish word fart(yes) is speed in English, and Lek is Play. Fartlek is not used in Sweden today as a word (unless its a local word in the outback), but it may have been.

[VictorElGreco]

I recall reading that the Training Peaks data of professional cycling teams showed that those “all out” efforts lasted only 6-8 *seconds* but unfortunately I don’t recall the source, I can’t reference it. Take it for what it’s worth… 🤔

[JeffC-fqbe]

7:14: If you're at 80%, how is that zone 2?

[Baddawg]

Beyond 10 secs for most people you may be going “all out” in your mind, however your body’s performance has dropped without you realizing it. Your glycogen stores deplete fast. You’re still pushing as hard as you can but you can’t notice the decrease in performance while performing. The 10 sec governor Peter talks about is accurate. Go watch Usain Bolt run. He set the record because the other sprinters failed to continue accelerating and began to decelerate after only a few seconds. He experienced the same effect but in diminished fashion allowing him to outperform them. If the olympians experience a fast decrease in performance within a few seconds ours is certainly more dramatic.

[arthursosajr.]

I would say 20 Sec. is probably an all out max for an elite athlete. You can see that the 100M WR is almost exactly half of the 200M WR(that is with running the curve) but the 400M WR is more than double the 200M WR.

[nickijames]

I’m a bit obsessed with cardio hiit workouts. I’ve find it helps with my anxiety disorder and gives me some control in my life, doing what I enjoy. Maybe you’d say I’m overdoing it at 60 minutes 3-4 times a week - then I’ll have to rest a few days. A question I’d love an answer to is regarding just bodyweight exercises vs using weights or dumbells as to bone health and overall strength too? I just can’t get on with dumbells. My form is most likely wrong and I do end up straining myself. I want to be fit to do my Cardio workouts too so I don’t use dumbells anymore. All the HIIT workouts I do include a lot of bodyweight exercises. I’m a 57 year old woman, petite and within weight range. I get worried when all I keep reading is over 50s women should be using weights? 🙏🏻🙂

[sausagesausagesausage]

I don't think you can even go 100% for 10 seconds. Sprinters slow down in the last couple or so seconds of a 100m race.

[jjuniper]

I think it was a Huberman Lab Podcast where a guest noted that women benefit more from HIIT. Is that something you could explore in an AMA? Thank you.

[Hawkeye-my]

Is the office chair based on a race car seat?

[davidcasson]

I 1st came across Hiit with a documentary on Chris Boardman MBE, training for the 1 mile record in the 90’s . His Lotus bike and scientific approach to fitness “The Professor “.

[apwells]

Did Peter just say he did zone 2 at 80% Of max heart rate?!

[adamwood]

Tbh a good example of going all out for 10 seconds would be a play in football.