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HIIT (High-Intensity Interval Training) leads to a greater production of endorphins by the brain. This substance released during exercise appears to depend on training intensity. The higher production of this ‘feel-good peptide’ during HIIT compared to traditional cardio can help you stay motivated to stick to your training regimen.
HIIT and Endorphins
The research was conducted by Finnish researchers at the Turku PET Centre of the University of Turku [1].
The researchers used positron emission tomography (PET). Participants were injected with a fluid that binds to opioid receptors in the brain. The radioactivity of the brain was measured with the PET scanner in three different conditions: after 60 minutes of cardio, after a HIIT session, and at rest.
During the study, High-Intensity Interval Training (HIIT) resulted in a significantly higher release of endorphins than traditional hour-long low-intensity cardio. This higher release of endorphins and other opioid peptides in the areas of the brain that control pain and emotion would provide greater relief from the physical and emotional stress of the workout.
However, this doesn’t necessarily mean that you feel better and therefore more motivated by HIIT than by traditional low-intensity cardio. The higher intensity of HIIT appears to be merely compensating for the higher negative feelings caused by the intensive training. The hour-long low-intensity cardio did not produce the same high increase in endorphins, but it did cause a “similar increase in pleasant feelings and euphoria.”
Our results highlight that exercise intensity affects endorphin release and that the brain opioid system is involved in both positive and negative feelings caused by physical exercise performed at different intensities”
Tiina Saanijoki, Turku PET Centre.
Endorphins released during exercise are thought to be an important mechanism for supporting motivation and thus sustaining training. At lower intensity, the pleasant feelings that follow due to possible (lower) release of endorphins would make you more motivated to continue training. At higher intensity, it would mainly be for compensating for the greater negative feelings and pain.
References
- Tiina Saanijoki, Lauri Tuominen, Jetro J Tuulari, Lauri Nummenmaa, Eveliina Arponen, Kari Kalliokoski, Jussi Hirvonen. Opioid Release after High-Intensity Interval Training in Healthy Human Subjects. Neuropsychopharmacology, 2017; DOI: 10.1038/npp.2017.148
