Read time: 3 minutes

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So interval training has got a bit of a bad rap lately.

I’ll admit it.

I’ve become more and more skeptical that HIIT is the answer to our physical activity problems.

But that doesn’t mean HIIT can’t feature as part of a lifelong exercise routine.

And one simple tweak can make your sessions far more enjoyable - and therefore more sustainable.

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What’s the problem with HIIT anyway?

There’s no doubt HIIT “works” for improving fitness and health outcomes.

But the big question is whether most people can stick to HIIT over the long term.

HIIT is often claimed to trump "traditional" continuous exercise by being more:

• Enjoyable
• Time-efficient
• And therefore more feasible

But longer-term studies don’t support the idea HIIT is easier to stick to than continuous exercise.

In fact they often suggest the opposite.

Much of this seems to come down to how higher-intensity exercise makes people feel.

For most people, exercise at very high intensities - which is often synonymous with HIIT - is not pleasurable.

And the pleasure or displeasure we experience during or after exercise can predict long-term exercise behaviour.

This all suggests HIIT may not be the best option for people who have trouble sticking to exercise.

But could HIIT be modified to make it “feel” better?

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How to make interval training more pleasurable

Pleasure drives behaviour (surprise surprise…).

And exercise is no exception.

So why not use pleasure to guide intensity during interval training?

The authors of a recent study did exactly that.

They had participants do a HIIT session where they alternated between 60 seconds of cycling at:

• The highest intensity that still gave them pleasure
• The lowest intensity that still gave them pleasure

This was repeated for 20 min, so that participants did 10 rounds at the higher and lower intensities.

The authors of the study coined this “affect-guided” interval training.

A simple rating system (known as the feeling scale) helped participants tune in to what exercise intensities made them feel best.

Here's what it looks like:

In another condition, participants did the same interval session, but with the usual approach where they were told what intensities to reach (alternating between 90% and 20% of their peak work rate).

Both interval conditions were compared to another session involving 30 minutes of continuous exercise where participants were able to choose their own intensity.

The results?

Compared to the traditional interval training or continuous exercise, the “affect-guided” interval training was:

• Experienced as more pleasant (during the session)
• Remembered as more pleasant (after the session)
• And rated as more enjoyable too

This means affect-guided interval training could enhance the experience of, and ultimately adherence to, regular exercise.

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But what about the long-term benefits?

What’s the point in making exercise pleasurable if it means it’s no longer effective?

I hear you.

So the big question really is:

Does affect-guided interval training still benefit fitness or health?

The study also measured heart rate responses to each session, which provides some insight into the potential health or fitness benefits.

Here are average peak heart rate values during each condition:

As you can see, the average intensity of the affect-guided interval session was lower than "traditional" interval training, and similar to the self-paced continuous training.

The important thing is ALL sessions were, on average, in the “vigorous” intensity range - defined as greater than 76% peak heart rate.

This suggests all were probably “intense” enough to promote meaningful health and fitness benefits if repeated long-term.

But - longer-term studies are needed to more definitively answer this question.

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So - will you add a little “pleasure” to your next HIIT session?

It’s clear HIIT doesn’t have to be “all out” painful.

Although many common HIIT protocols are.

Letting pleasure guide your intensity is a proven way to maximise enjoyment during exercise.

And that’s a powerful thing for helping you turn up again next time.

While pleasure-guided HIIT may be more sustainable than “traditional” HIIT, there’s still more to learn about its long-term benefits.

But in the meantime, remember ANY movement is worthwhile - particularly the type that makes you feel good.

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As always, I appreciate you being here!

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Until next week,

Jackson

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If you've got a moment, I'd love to hear your thoughts on this edition of The Weekly Exerciser.

Send me a quick message or email - I'll reply to every one!

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IMPORTANT:

The information contained herein is of general nature only and does not constitute personal advice. You should not act on any information without considering your personal needs, circumstances, and objectives. Any exercise program may result in injury. We recommend you obtain advice specific to your circumstances from an appropriate health professional before starting any exercise program.