Most people know the importance of regular physical activity for heart health. But with trendy workouts ranging from HYROX to pilates, it can be hard to know which to choose.
So, we asked our chief medical officer, Sohaib Imtiaz, MD, what type of exercise is best for heart health.
*This interview has been edited and condensed for clarity.
Q: We know that exercise is great for your health long-term, but for people who want to get the most out of their workouts, what kind of exercise would you recommend to improve heart health?
Imtiaz: One type of exercise that is really good for heart health is high-intensity interval (HIIT) training. It may offer additional advantages over moderate-intensity aerobic exercise alone (e.g., walking, cycling, running) in improving your cardiorespiratory (heart and lung) fitness and reducing cardiovascular risk.
HIIT is a form of physical activity that alternates between short bursts of high-intensity exercise and brief periods of rest.
Some HIIT protocols are strictly cardio-based. For example, you might sprint on a treadmill for 30 seconds, and then walk for one minute, and repeat.
Other HIIT workouts may include resistance training with equipment, like dumbbells or bands, or with your own body weight. This type of HIIT is a good way to get both aerobic exercise and resistance training in one.
Why Is HIIT Training So Good for Your Heart?
HIIT training is the best form of exercise to improve your VO2 max—the maximum volume (V) of oxygen (O2) your body can use during exercise. VO2 max is a key marker of your cardiorespiratory fitness.
Research shows that HIIT is more effective than moderate steady-state cardio in reducing body fat mass and waist circumference—two cardiovascular disease risk factors—and improving cardiovascular function.
Regular HIIT training can help lower your blood pressure, improve the lining of your blood vessels, and reduce arterial stiffness, all of which contribute to better heart health.
The 4×4 Protocol (also called the “Norwegian Protocol”) is a specific HIIT format known for improving VO2 max. In a 4×4 workout, you do four minutes of exercise at 85-95% of your maximum heart rate (HRmax), followed by a three-minute active recovery, and then repeat the cycle four times.
If you want to assess the intensity of your HIIT workout, try the talk test:
- In Zone 1 (50-60% of your HRmax), conversation is easy, and you can sing.
- In Zone 2 (60-70% of your HRmax), you can speak in sentences but can’t sing.
- In Zones 3 to 5 (71% or more of your HRmax), speaking becomes difficult or impossible.
You can calculate your maximum heart rate by subtracting your age in years from 220. If you use a wearable fitness tracker, it may already track your heart rate.
Is HIIT Safe For Everyone?
If you have cardiovascular disease, you should ask your healthcare provider before starting any exercise regimen. They need to assess your heart’s capacity to withstand the stress of physical activity.
People with heart disease aren’t the only people who should use caution. Many seasoned athletes “push through” the discomfort that can occur with exercise, but if you experience any chest pain while exercising—regardless of your fitness level—get it checked out immediately.
Symptoms such as an irregular heartbeat, feeling faint, or feeling dizzy are also potential signs of cardiovascular disease. If you experience any of these symptoms, stop exercising and call a healthcare provider.
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