High-intensity interval training

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High intensity interval training ( HIIT ), also called high intensity intermittent practice ( HIIE ) or sprint interval training ( SIT ), is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with a less intense recovery period, until it is too tired to continue. Although there is no universal HIIT session duration, this intense workout usually lasts less than 30 minutes, with time varying according to the participants' current fitness levels.

HIIT exercise provides increased athletic capacity and conditions as well as increased glucose metabolism. Compared with other regimens, HIIT may not be effective for treating hyperlipidemia and obesity, or increasing muscle and bone mass. However, studies have shown that the HIIT regimen results in a significant reduction in fat mass throughout the body. Some researchers also note that HIIT requires "very high level of subject motivation" and questions whether the general population can safely or practically tolerate the extreme nature of exercise regimens.

Video High-intensity interval training

Prosedur

HIIT training sessions generally consist of warm-up periods, then several repetitions of high intensity exercise separated by moderate intensity exercise for recovery, then a cooling period. High intensity exercise should be done at near maximum intensity. Medium exercise should be about 50% intensity. The number of repetitions and lengths each depends on the exercise, but can be as small as three repetitions with just 20 seconds of intense workout. Special exercises performed during high intensity sections vary. Most research on HIIT has been done using a bicycle ergometer, but other exercises such as running, climbing stairs and walking uphill can also be effective.

There is no special formula for HIIT. Depending on the level of a person's cardiovascular development, moderate intensity can be slow as walking. The general formula involves a 2: 1 ratio of work to a recovery period, for example, 30-40 seconds of alternating running with 15-20 seconds jogging or walking, repeated until it fails.

The entire HIIT session can last between four and thirty minutes, which means that it is considered the best way to maximize the time-limited exercise. The use of a clock or timer is recommended to maintain accurate time, number of turns, and intensity.

Maps High-intensity interval training

Branch

Peter Coe regimen

A type of high intensity interval training with a brief recovery period was used in 1970 by athletic trainer Peter Coe while organizing sessions for his son, Sebastian Coe. Inspired by the principles put forward by German coaches and university professors Woldemar Gerschler and Per-Olof physiologist ÃÆ'â € | strand from Sweden, Coe session sessions involving a rapid 200 meter repetition run with a recovery of just 30 seconds between each run.

Tabata regimen

A HIIT version is based on a 1996 study by Professor Izumi Tabata (???) et al. initially involving an Olympic speedkater. This study used 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO ₂ max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). This exercise is done on the mechanical braking cycle ergometer. Tabata calls this IE1 protocol . In the original study, the athlete using this method was trained 4 times per week, plus one steady-state training day, for 6 weeks and earned similar benefits with a group of athletes doing steady state training (70% VO ₂ max ) 5 times per week. The steady state group has a higher max VO ₂ at the end (from 52 to 57Ã, mL/(kgomin)), but the Tabata group starts lower and gets more overall (from 48 to 55Ã, mL/(kgomin)). Also, only the Tabata group benefit from anaerobic capacity. In the original study from 1996, participants were disqualified if they were unable to maintain 85RPM cycling speed for a full 20 seconds of work.

In popular culture, "Tabata training" has now come to refer to various HIIT protocols and sports regimens that may or may not have the same benefits as those found in the original Tabata study.

Gibala Regimen

Professor Martin Gibala and his team at McMaster University in Canada have been researching high-intensity exercise for several years. Their 2010 study on students uses 3 minutes for heating, then 60 seconds of intense exercise (at 95% VO ₂ max) followed by 75 seconds of rest, repeated for 8-12 cycles (sometimes referred to as " The Little Method "). Subjects using this training method 3 times per week get the same results as expected from subjects doing steady state training (50-70% VO ₂ max) five times per week. While it is still a demanding training, this exercise protocol can be used by the general public with nothing more than an average exercise bike.

The Gibala group published a less intense version of their regimen on paper in 2011 at Medicine & amp; Science in Sports & amp; Exercise . This is intended as a gentler option for people who are not active who have not exercised for more than a year. This includes 3 minutes of heating, 10 reps of 60-second bursts at 60% peak strength (80-95% of heart rate reserve) each followed by 60 seconds of recovery, and then 5 minutes of cooling.

Zuniga regimen

Jorge Zuniga, assistant professor of sports sciences at Creighton University, sets out to determine how to adjust the highest volume of work and oxygen consumption into the smallest amount of time. He found that a 30-second interval at 90% of power output at VO ₂ max followed by 30 seconds of rest was allowed for the highest VO ₂ consumption and duration of the longest exercise at the specified intensity. The alternative protocol is considered to include 100% of the maximum power output on the same interval schedule, similar to the Coe regimen, and 90% of the maximum power output for three minutes, similar to traditional interval training.

The Zuniga Protocol has been applied to great success by its students participating in the Creighton Army ROTC program. The cadets who completed the protocol twice a week saw a larger increase in APFT scores than in previous years.

Vollaard Regiment

Dr Niels Vollaard of the University of Stirling proposed that when high intensity intervals were performed at 'all-out' intensities, the associated health benefits increased after 2 or 3 repetition sprints. This leads to the development of a 10 minute exercise routine consisting of easy punctuation with two 20-second 'all-out' cycling sprints. In the 2017 meta-analysis of 2017, Vollaard does show that a general protocol with as many as 6 to 10 30-second sprint repetitions 'all-out' does not improve aerobic fitness over the '2x20-s' protocol. It is claimed that this short protocol can eliminate many of the flaws that make the high intensity interval training protocol unsuitable for the general population.

In the BBC Horizon program in February 2012, Jamie Timmons, professor of biology systems at Loughborough University, put Michael Mosley through this exercise bike, but with three sprints instead of two. This is done three times a week for a total of 30 minutes of exercise per week (3 minutes of intensive training), plus heating and recovery time.

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Comparison of regimen

Wood et al. compared to the high intensity interval training of eight 1 minute attacks on 85% Wmax interspersed with 1 minute active recovery at 25% interval training Wmax v Sprint of eight 30 second attacks at 130% Wmax interspersed with 90 seconds active recovery at 25% Wmax. (Total time matched on 24 minutes including heating & cooling). Their conclusion is "HIIT is the recommended routine" but "the magnitude of differences in the various parameters between small regimens, therefore, preference for both modalities may depend on the individual".

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Health effects

Cardiovascular fitness

A 2015 systematic and meta-analysis review of randomized controlled trials found that HIIT training and traditional resistance training both led to significantly increased cardiovascular fitness in healthy adults ages 18-45 but greater increases in VO ₂ max is seen in those participating in the HIIT exercise regimen. Other analyzes also found that HIIT regimens one month or more effectively improved cardiovascular fitness in adolescents and led to moderate improvement in body composition. Furthermore, a separate systematic and meta-analytical review of seven small randomized controlled trials found that HIIT (defined as four four minute intervals at 85-95% of maximal heart rate with a three minute interval at 60-70% of max heart rate. ) is more effective than ongoing intensity training in improving vascular function and marking the health of blood vessels.

Cardiovascular Disease

A 2015 meta-analysis comparing HIIT with moderate intensity of ongoing training (MICT) in people with coronary artery disease found that HIIT leads to a larger increase in VO ₂ max but that MICT leads to a greater reduction in weight and heart rate. A 2014 meta-analysis found that cardiorespiratory fitness, as measured by VO ₂ max, individuals with chronic cardiovascular or chronic metabolic diseases caused by lifestyle (including high blood pressure, obesity, heart failure, coronary artery disease , or metabolic syndrome) who completed the HIIT exercise program almost twice that of individuals who completed the MICT training program. In a study published out of Arizona State in 2018 found that, " the HIIE protocol was performed ~ 18 hours before the consumption of fast food high energy attenuated but did not completely eliminate postprandial endothelial dysfunction in young men mostly by increasing endothelial fasting. function. " These findings indicate that HIIT training has a physiological protection mechanism associated with it that can carry over into consecutive days without training.

Metabolic effects

HIIT significantly decreases insulin resistance compared with continuous training or control conditions and leads to decreased fasting blood glucose levels and increased weight loss compared to those not undergoing physical activity interventions. Another study found that HIIT was more effective than moderate intensity training at fasting insulin levels (31% decrease and 9% decrease, respectively).

Fat oxidation

A 2007 study examined the physiological effects of HIIT on fat oxidation in moderately active women. The participants in this study performed HIIT (defined as ten sets of 4 minutes cycling bursts at 90% intensity VO2max separated by 2 minute breaks) daily for a period of 2 weeks. The study found that seven HIIT sessions over a 2-week period increased the overall body fat oxidation and capacity for skeletal muscle to oxidize fats in women who were quite active. A systematic review of 2010 from HIIT summarizes the results of HIIT on fat loss and states that HIIT can produce mild subcutaneous fat reduction in young and healthy individuals, but a greater reduction for overweight individuals.

Brain power

A 2017 study examined the effects of HIIT on cognitive performance among a group of children (N = 318). The authors point out that HIIT is useful for cognitive control and working memory capacity when compared to "mixture of board games, computer games, and trivia quizzes" and that this effect is mediated by BDNF polymorphisms. They conclude that the study "suggests a promising alternative to improving cognition, through a short and powerful exercise regimen".

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See also

• CrossFit
• Fartlek
• Long distance is slow
• Exercise path
• Weight training

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References

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External links

• Gibala, M. J.; Little, J. P.; MacDonald, M. J.; Hawley, J. A. (2012). "Physiological adaptation for low-volume interval training, high intensity in health and disease". The Journal of Physiology . 590 (5): 1077-1084. doi: 10.1113/jphysiol.2011.224725. PMCÃ, 3381816 . PMID 22289907.
• Burgomaster, K. A.; Howarth, K. R.; Phillips, S. M.; Rakobowchuk, M.; MacDonald, M. J.; McGee, S. L.; Gibala, M. J. (2007). "Adaptive metabolism is similar during exercise after low-volume sprint intervals and traditional resistance training in humans". The Journal of Physiology . 586 (1): 151-60. doi: 10.1113/jphysiol.2007.142109. PMCÃ, 2375551 . PMID 17991697.
• Tabata Protocol in swimming

Source of the article : Wikipedia