Embed Size (px)
Citation preview
HIIT
HIIT = repeated bouts of high intensity activity completed at an
intensity that is greater than 90%VO2max .
Exercise bouts are separated by brief periods of low-intensity
work that allow a partial, but often not a full, recovery.
The purpose of HIT is to repeatedly stress the body to a greater
extent than that which is actually required during the activity.Laursen et al 2002
Sprint
Rest
Repeat
Fastest land mammal Impressive endurance
HIIT trained ?
The Animal Kingdom
A typical HIIT session
3 minutes
HIITbout = 30 seconds sprint
1 minute recover
Repeat 4-6 times
3 min Cool Down
Total Workout Time: ~ 15 minutes
Time Spent working at maximum capacity:
~ 3 minutes
How intense?
High Intensity Interval - 85% of Max HR (220-Age) × 0.85
Active Recovery – 65% of Max HR
(220-Age) × 0.65
Results After 2-6 Weeks!Increased power
output
Improved VO2max
Improved aerobic and anaerobic
capacity
Improved ability to deal
with lactic acid
Improved fat metabolism
Improved endurance
performance /work capacity
Excess Post-Exercise Oxygen
Consumption
Proven in Sedentary, Athletes and Diseased Population
HIIT vs Endurance Training
Endurance Training Myth – Fat Burning
Truthfully
The greater the intensity of your workout the more calories you will burn
Intensity is the Key
After Burn Effect/EPOC
http://build-muscle-101.com/afterburn-effect/
The Evidence……. Burgomaster et al. (2008) - HIIT protocol resulted in the same physiological improvements as longer, low intensity running sesions despite a 90% reduction in training volume and 67% reduction in training commitment
Naimo et al. (2014) – compared HIIT vs endurance training in ice hockey players and found improvements in muscle thickness, peak power, mean power, sprint speed and endurance test time with HIIT
Ma J.K. et al. (2013) - recorded increase VO2 peak of +19% and improved anaerobic capacity by 12-14% after 6 weeks of HIIT training in active individuals
Gibala et al. (2012) HIIT associated with increased resting glycogen content, decreased rate of glycogen utilisation and lactate production, enhanced peripheral vascular structure and function, increased maximal oxygen uptake and improved exercise performance, compared to endurance training
Jacobs et al. (2013) After 6 sessions of HIIT training increases aerobic respiration and fat metabolism, increases in VO2peak, peak power output and time trial performance.
Same responses seen in older less active populations (Hood M S et al. 2011) and overweight/obese populations (Gillen J.B et al. 2013)
Gibala et al. (2006) recorded similar exercise induced adaption in HIIT ( 4-6 × 30s all out cycling sprints at ~250% VO2peak interspersed by 4 minutes rest) and endurance training (90-120min cycling at ~65% VO2peak) despite a time constraint difference of ~ 8hrs
A recent meta-analysis of published HIIT experiments has concluded that the efficiency of HIIT is comparable to endurance training with, on average, a 9.1% increase in VO2max in HIIT groups compared to endurance training groups (Weston K.S., 2014).
How HIIT Works Exercise is a Stressor
The type of exercise has different stress effects that result in different adaptions
Resistance = muscle building Endurance training
Endurance training relies on changes : • Increasing Muscle acid levels • Reactive Oxygen Species (ROS)• Fluctuating Ca2+
• Glycogen levels
HIIT relies on changes : • Increasing Muscle acid levels • Reactive Oxygen Species (ROS)• Fluctuating Ca2+
• Glycogen levels
What Causes the Adaptions?
Similar Mechanism
Similar Responses
Intervals and Intensity By rapidly changing from recovery to fast
paced high intensities you are continuously testing these mechanism
More stress in HIIT than
endurance training
More stress = Rapid adaptions
>
Mitochondria Power House
ATP
FAT BURN
GIVE IT A GO!
3 min warm up 1 min sprint
2 min recovery (rest or easy cycling) 1 min sprint
2 min recovery (rest or easy cycling) 1 min sprint
2 min recovery (rest or easy cycling) Total time 12 min
Short exercise time, but rapid improvements
Work at hardest capacity for approx. 5 mins
Total workout time: approx. 15 mins
HII
T FITEffective fat loss
Quicker metabolism
Improved aerobic capacity
