Posted: 2/21/2019
High-intensity interval training helps heart patients thrive
Olympic skaters, sprinters, skiers and cyclists swear by it. Celebrities stay in peak condition with it.
‘It’ is high-intensity interval training, or HIIT, a top fitness trend that alternates short bursts of high-intensity exercise with short periods of rest or recovery. The objective is to force the heart to beat at 85 to 95 percent of its maximum rate during brief but intense moments of activity. Perfect for busy people, a 15-minute HIIT session can deliver the same cardiovascular benefits as a 60-minute moderate intensity jog on the treadmill, according to a study by the American College of Sports Medicine.
But is it safe for a person with a heart condition? According to cardiologists, yes.
“HIIT has been studied in Europe with cardiac patients for many years with excellent results,” said Jarett Berry, MD, Medical Director of Cardiac Rehabilitation at Parkland Health & Hospital System and Associate Professor of Internal Medicine at UT Southwestern Medical Center. “In recent years, it’s been introduced in U.S. cardiac rehab programs and is considered safe and effective in helping patients recover from heart procedures and improve their cardiovascular function.”
Patients with congestive heart failure, valve replacement, coronary artery disease, arrhythmias and other heart conditions can benefit from HIIT, Dr. Berry said.
Parkland’s Cardiac Rehab Clinic added HIIT in November 2018. So far 15 patients have been selected for HIIT based on a number of health criteria. “It’s been very well received by our patients. As expected, they have shown faster improvement than patients following a moderate intensity exercise regimen,” Dr. Berry noted.
Using treadmills while enjoying a view of downtown Dallas’s skyline, all cardiac rehab patients are monitored closely by staff. Most follow a traditional exercise plan, but in each class a few are assigned to the “Intermittent Interval Workout,” Parkland’s name for HIIT.
A color-coded chart guides them through “4x4” intervals, alternating 4 minutes of intense activity with 4 minutes of lighter activity during their 33-minute workout: 0-5 minutes – WARM UP; 5-9 minutes HARD; 9-12 minutes LIGHT; 12-16 minutes HARD…repeating until the final 3 minutes of cool down. Cardiac rehab staff help HIIT patients ramp up their speed and adjust the treadmill incline as their fitness level improves.
“Mr. Sanchez likes to complain when we make him go steeper and faster, but he has progressed really quickly on the program,” said Shalena Robinson, exercise physiologist.
A 60-year old Dallas resident who works in the oil industry, Jesus Rodrigo Sanchez grinned as he joked with Robinson. “I like to argue with the staff sometimes, but they do a good job and I appreciate them. I feel a lot better than I did before.”
Sanchez had bypass surgery in December and began cardiac rehab on Jan. 7, starting at a slow 1.8 mph with 0 incline. “It was hard at first, but they promise they won’t give you anything you can’t do. I didn’t believe I could, but now I’m walking 2.8 mph at level-4 incline.”
Sanchez recently bought an elliptical to use at home. With a family history of heart disease – his parents and siblings share the diagnosis – he also made changes to his diet, eliminating salt, high-fat foods and even giving up his beloved Christmas tamales.
Other Parkland patients have completed the new Interval training program during their 36-session, 12-week cardiac rehab program.
“We love seeing our patients improve and they do it faster with HIIT,” said Amy Abbott, RN, who tracks comments from HIIT participants. One patient said, ‘It’s a real confidence builder’ and another told us ‘I feel 10 years younger since starting the program.’”
A cardiologist who practices what he preaches, Dr. Berry and his family are also fans of HIIT. He runs with his sons and daughter several times a week, frequently incorporating intervals in their workout. “It’s a great way to stay fit but also a unique opportunity to have one-on-one time with my kids,” he said.
Nearly half of all adults in the U.S. have some type of cardiovascular disease, the American Heart Association reports. The Centers for Disease Control and Prevention estimate that 80 percent of heart disease and strokes could be prevented by changes in lifestyle, citing that 71 million U.S. adults are not physically active.
“Bottom line is that exercise can help both treat and prevent heart disease and HIIT is in many cases better than moderate sustained exercise for improving cardiovascular health,” Dr. Berry said.
To calculate your maximum heart rate, subtract your age from 220. Multiply that number by your target heart rate (70 percent for moderate intensity or 85 percent for high intensity, for example). The American Heart Association provides online help calculating target heart rates at https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates.
For more information about Parkland, please visit www.parklandhospital.com