The Effects of a Constant Vs.varying High-intensity Interval Protocol on Physiological Parameters Connected to Aerobic Capacity PDF Download
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Author: Massimo Köstl-Lenz
Publisher:
ISBN:
Category :
Languages : en
Pages : 0
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Background: Time spent above 90% of maximal oxygen uptake (V?O2max) has been shown to be a valuable indicator of high-intensity interval training (HI[I]T) effectiveness. This study aimed to investigate whether variations in exercise intensity during an interval could lead to increased responses of the physiological systems associated with aerobic exercise performance. We hypothesized that a varied intensity protocol (VAR), vs. a work-matched constant intensity protocol (CON), would elicit a higher time spent above 90% V?O2max and evoke a higher skeletal muscle fractional O2 utilization/extraction, as measured by the drop in tissue saturation index (?TSI) with the NIRS technology. Materials & Methods: Nineteen participants (177.2 ± 8.9 cm, 71,7 ± 9.6 kg , 34 ± 12 years, 3687 ± 665 mL.min-1 absolute V?O2max, 51.9 ± 6.1 mL.min-1.kg-1 relative V?O2max) completed two HI[I]T protocols of 4 x 5 minutes with 3 minutes of pause in between intervals: one constant-power (CON) and one varying-power (VAR) protocol. The VAR protocol consisted of two surges at 100% of maximum aerobic power (MAP) at the beginning and the middle of the interval, interspersed with sections at 75% of MAP. The CON protocol was work-matched to the VAR protocol and ridden at a constant power output. V?O2max and maximal power output were assessed in an incremental exercise test to voluntary exhaustion. Time spent above 90% V?O2max (T>90%V?O2max) and 90%?TSImax (T>90%?TSImax) were the primary outcomes of interest. Results: For time spent above 90% V?O2max, there was no significant difference between the VAR (437.3±420.4 s) and CON (371.7±374.9 s) protocols (p > 0.05). Similarly, there was no significant difference in time spent above 90% maximal TSI drop between the VAR (397.3±402.2 s) and CON (394.3±440.4 s) protocols (p > 0.05). Conclusions: Our results did not support the hypothesis that a varied intensity protocol (VAR) would elicit a higher time spent above 90% V?O2max or higher skeletal muscle fracti
Author: Massimo Köstl-Lenz
Publisher:
ISBN:
Category :
Languages : en
Pages : 0
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Book Description
Background: Time spent above 90% of maximal oxygen uptake (V?O2max) has been shown to be a valuable indicator of high-intensity interval training (HI[I]T) effectiveness. This study aimed to investigate whether variations in exercise intensity during an interval could lead to increased responses of the physiological systems associated with aerobic exercise performance. We hypothesized that a varied intensity protocol (VAR), vs. a work-matched constant intensity protocol (CON), would elicit a higher time spent above 90% V?O2max and evoke a higher skeletal muscle fractional O2 utilization/extraction, as measured by the drop in tissue saturation index (?TSI) with the NIRS technology. Materials & Methods: Nineteen participants (177.2 ± 8.9 cm, 71,7 ± 9.6 kg , 34 ± 12 years, 3687 ± 665 mL.min-1 absolute V?O2max, 51.9 ± 6.1 mL.min-1.kg-1 relative V?O2max) completed two HI[I]T protocols of 4 x 5 minutes with 3 minutes of pause in between intervals: one constant-power (CON) and one varying-power (VAR) protocol. The VAR protocol consisted of two surges at 100% of maximum aerobic power (MAP) at the beginning and the middle of the interval, interspersed with sections at 75% of MAP. The CON protocol was work-matched to the VAR protocol and ridden at a constant power output. V?O2max and maximal power output were assessed in an incremental exercise test to voluntary exhaustion. Time spent above 90% V?O2max (T>90%V?O2max) and 90%?TSImax (T>90%?TSImax) were the primary outcomes of interest. Results: For time spent above 90% V?O2max, there was no significant difference between the VAR (437.3±420.4 s) and CON (371.7±374.9 s) protocols (p > 0.05). Similarly, there was no significant difference in time spent above 90% maximal TSI drop between the VAR (397.3±402.2 s) and CON (394.3±440.4 s) protocols (p > 0.05). Conclusions: Our results did not support the hypothesis that a varied intensity protocol (VAR) would elicit a higher time spent above 90% V?O2max or higher skeletal muscle fracti
Author: Olivier Girard
Publisher: Frontiers Media SA
ISBN: 2889454061
Category :
Languages : en
Pages : 169
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Book Description
In the past, ‘traditional’ moderate-intensity continuous training (60-75% peak heart rate) was the type of physical activity most frequently recommended for both athletes and clinical populations (cf. American College of Sports Medicine guidelines). However, growing evidence indicates that high-intensity interval training (80-100% peak heart rate) could actually be associated with larger cardiorespiratory fitness and metabolic function benefits and, thereby, physical performance gains for athletes. Similarly, recent data in obese and hypertensive individuals indicate that various mechanisms – further improvement in endothelial function, reductions in sympathetic neural activity, or in arterial stiffness – might be involved in the larger cardiovascular protective effects associated with training at high exercise intensities. Concerning hypoxic training, similar trends have been observed from ‘traditional’ prolonged altitude sojourns (‘Live High Train High’ or ‘Live High Train Low’), which result in increased hemoglobin mass and blood carrying capacity. Recent innovative ‘Live Low Train High’ methods (‘Resistance Training in Hypoxia’ or ‘Repeated Sprint Training in Hypoxia’) have resulted in peripheral adaptations, such as hypertrophy or delay in muscle fatigue. Other interventions inducing peripheral hypoxia, such as vascular occlusion during endurance/resistance training or remote ischemic preconditioning (i.e. succession of ischemia/reperfusion episodes), have been proposed as methods for improving subsequent exercise performance or altitude tolerance (e.g. reduced severity of acute-mountain sickness symptoms). Postulated mechanisms behind these metabolic, neuro-humoral, hemodynamics, and systemic adaptations include stimulation of nitric oxide synthase, increase in anti-oxidant enzymes, and down-regulation of pro-inflammatory cytokines, although the amount of evidence is not yet significant enough. Improved O2 delivery/utilization conferred by hypoxic training interventions might also be effective in preventing and treating cardiovascular diseases, as well as contributing to improve exercise tolerance and health status of patients. For example, in obese subjects, combining exercise with hypoxic exposure enhances the negative energy balance, which further reduces weight and improves cardio-metabolic health. In hypertensive patients, the larger lowering of blood pressure through the endothelial nitric oxide synthase pathway and the associated compensatory vasodilation is taken to reflect the superiority of exercising in hypoxia compared to normoxia. A hypoxic stimulus, in addition to exercise at high vs. moderate intensity, has the potential to further ameliorate various aspects of the vascular function, as observed in healthy populations. This may have clinical implications for the reduction of cardiovascular risks. Key open questions are therefore of interest for patients suffering from chronic vascular or cellular hypoxia (e.g. work-rest or ischemia/reperfusion intermittent pattern; exercise intensity; hypoxic severity and exposure duration; type of hypoxia (normobaric vs. hypobaric); health risks; magnitude and maintenance of the benefits). Outside any potential beneficial effects of exercising in O2-deprived environments, there may also be long-term adverse consequences of chronic intermittent severe hypoxia. Sleep apnea syndrome, for instance, leads to oxidative stress and the production of reactive oxygen species, and ultimately systemic inflammation. Postulated pathophysiological changes associated with intermittent hypoxic exposure include alteration in baroreflex activity, increase in pulmonary arterial pressure and hematocrit, changes in heart structure and function, and an alteration in endothelial-dependent vasodilation in cerebral and muscular arteries. There is a need to explore the combination of exercising in hypoxia and association of hypertension, developmental defects, neuro-pathological and neuro-cognitive deficits, enhanced susceptibility to oxidative injury, and possibly increased myocardial and cerebral infarction in individuals sensitive to hypoxic stress. The aim of this Research Topic is to shed more light on the transcriptional, vascular, hemodynamics, neuro-humoral, and systemic consequences of training at high intensities under various hypoxic conditions.
Author: Courtney Verona Farland
Publisher:
ISBN:
Category : Exercise
Languages : en
Pages : 64
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Introduction: High intensity interval training (HIIT) has become an increasingly popular exercise phenomenon due to its cardiovascular effect and short duration. The purpose of this study was to compare the effects of two HIIT protocols and a steady-state protocol on aerobic capacity following an 8-week training period. Methods: Fifty-five untrained college-aged subjects (17 male, 38 female) were randomly assigned to one of the three training groups (steady-state, Tabata, or Meyer). The steady-state group (n=19) completed 20 minutes of exercise at 90% of ventilatory threshold. The Tabata group (n=21) completed eight intervals of 20 seconds at 170% VO2max, with 10 seconds rest in between each bout. The Meyer group (n=15) completed 13 sets of 30 seconds at 100% of the PPO at VO2max, with 60 seconds of active rest, yielding an output average of 90% of ventilatory threshold. Each subject completed 24 training sessions. Results: Significant increases in VO2max and Peak Power Output for each training group, with no significant differences between groups. There were no significant changes in maximal HR for any training group over the course of the study. The results of this study suggest that steadystate, Tabata, and Meyer protocols elicit similar increases in aerobic capacity.
Author: Sylvie Danielle Richer
Publisher:
ISBN:
Category :
Languages : en
Pages : 100
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Book Description
The purpose of this investigation was to compare 6 high intensity interval training (HIIT) sessions with predominately continuous training (CONT) over 11 days on highly trained rowers. Two groups (n=8) completed an incremental ramp test to determine Peak Aerobic Power (PAP), and a Critical Power test (CP). HIIT sessions consisted of 10 bouts of 10 s work (140% of PAP) with 5 s recovery, followed by 8 min of active recovery; repeated 6 times. 60 s power decreased in CONT (510±167-489±171W; p=0.02). CP increased in both groups (HIIT: 336±59-360±59W; CONT: 290±73-316±74W; p≤0.05). W' decreased in CONT only (14256±7022-11303±7360J; p=0.01). Mean Power Output Measure (MPOM) (10s, 60s, CP, and PAP) showed an improvement for HIIT (464±158- 496±184W; p=0.01) vs. CONT (433±186-433±181W; p30.05). This study has demonstrated that 6 sessions of a novel HIIT protocol will increase MPOM, while maintaining anaerobic capacity compared to a predominantly CONT training protocol in elite rowers.
Author: PRASHOBHITH K.P
Publisher: Lulu.com
ISBN: 1365328481
Category : Sports & Recreation
Languages : en
Pages : 47
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Book Description
The 10 Km, Half-Marathon, and Marathon races are all classified as continuous running and interval running events. They require athletes to run at their predetermined paces with the minimum expenditure of energy at the same time. At higher levels of competitions, athletes should also be able to accelerate and vary their speeds according to the race situations. Sound running techniques and proper distribution of efforts throughout the race are undoubtedly important for outstanding performance in these running events. On the whole, performance of such events is the combined results of technical, physical, mental, and nutritional preparation
Author: Paul Laursen
Publisher: Human Kinetics
ISBN: 1492586897
Category : Sports & Recreation
Languages : en
Pages : 672
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Book Description
The popularity of high-intensity interval training (HIIT), which consists primarily of repeated bursts of high-intensity exercise, continues to soar because its effectiveness and efficiency have been proven in use by both elite athletes and general fitness enthusiasts. Surprisingly, few resources have attempted to explain both the science behind the HIIT movement and its sport-specific application to athlete training. That’s why Science and Application of High-Intensity Interval Training is a must-have resource for sport coaches, strength and conditioning professionals, personal trainers, and exercise physiologists, as well as for researchers and sport scientists who study high-intensity interval training. Authors Paul Laursen and Martin Buchheit—both well-known, expert-level HIIT researchers as well as practitioners and endurance athletes—do a masterful job of blending science-based concepts of HIIT with practical application strategies. Laursen, Buchheit, and a team of highly qualified contributors—who bring hundreds of years of combined HIIT science and application experience from across all sports—have written Science and Application of High-Intensity Interval Training to provide practitioners and athletes an understanding of the foundational principles of HIIT programming. Chapters in the first section describe five types of training, how to manipulate HIIT variables to maximize improvements in physical performance, and how to incorporate HIIT into a general training program. Readers will also learn the influence HIIT can have on fatigue, stress, and an athlete’s overall health. The final 20 chapters each focus on a different sport and are written by leading coaches or practitioners who have successfully applied HIIT principles at an elite level in their respective sport. These chapters describe specific ways to incorporate HIIT into a training regimen for everything from combat sports to endurance events to the most popular U.S. and international individual and team sports. Each chapter also contains sport-specific preparation and competition phases, an overall one-year training program, and a brief story of how the coach or practitioner who authored the chapter used HIIT to successfully prepare an athlete for a competition. Knowing the proper ways to incorporate high-intensity interval training into a fitness or conditioning program is of vital importance: Not following proper protocols can lead to excessive and prolonged fatigue, illness, or injury. Science and Application of High-Intensity Interval Training is an essential guide for those who want to incorporate HIIT into their own training or their athletes’ programming. Earn continuing education credits/units! A continuing education course and exam that uses this book is also available. It may be purchased separately or as part of a package that includes all the course materials and exam.
Author: Michael Makela
Publisher:
ISBN:
Category :
Languages : en
Pages :
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Cardiometabolic diseases such as diabetes and cardiovascular disease are a growing threat to the quality of life of the population. Exercise is a frontline approach to treat and prevent cardiometabolic disease and its associated risk factors. The majority of individuals, however, are physically inactive and fail to meet weekly physical activity guidelines primarily due to time-constraints. High-intensity interval training (HIIT) is a time-efficient method of exercise for improving physical fitness and reducing cardiometabolic risk factors compared to moderate-intensity continuous training (MICT). Recent research indicates that the number of repetitions and duration of high-intensity intervals can be reduced without attenuation of health benefits. This study recruited nine physically inactive but otherwise healthy participants (6 female, 3 male) which engaged in a 6 week reduced-exertion HIIT protocol. Participants were assessed before and after a 2 week run-in period, and again upon completion of the exercise protocol to assess the effect on predicted aerobic capacity (VO2max), resting heart rate (HR), resting blood pressure, heart rate variability (HRV), fasting blood glucose, peak power, mean power, body mass, and body fat %. Participants improved predicted VO2max F(2,16)=6.33, p=.009, peak power F(2,16)=10.84, p=.001, and mean power F(2,16)=20.87, p=.00006, but no changes were observed in body mass, body fat %, resting HR, resting blood pressure, resting HRV, and fasting blood glucose. In conclusion, a reduced-exertion HIIT protocol with minimal time-commitment improved predicted VO2max, peak power, and mean power and is a time-efficient alternative or adjunct method of exercise for eliciting health benefits in physically inactive individuals.
Author: Sarah E. Horlitz
Publisher:
ISBN:
Category : Cycling
Languages : en
Pages : 80
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This study was designed to evaluate the exercise intensity and energy expenditure of interval exercise compared to steady-state exercise on a cycle ergometer. Fourteen subjects completed a VO2max test on a cycle ergometer to determine their aerobic capacity. Subjects then completed an interval ride and a steady-state ride. The interval ride alternated one minute of high-intensity cycling at 90% of maximal power output followed by one minute of active rest for 20 minutes. The steady-state ride consisted of 20 minutes exercise at 90% of the subject's ventilatory threshold (VT). Total work was matched between conditions. Oxygen consumption (V02), heart rate (HR), lactate, and RPE values were measured. After completion of both trials, a post-exercise questionnaire was administered. No significant difference (p
Author: Cali A. Dunham
Publisher:
ISBN:
Category :
Languages : en
Pages :
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High-intensity interval training (HIT) has been utilized as a time-efficient strategy to induce numerous physiological adaptations and improve performance usually associated with "traditional" endurance training (ET). It is not known however, if HIT might lead to improvements in pulmonary function. Therefore we hypothesized that HIT would increase respiratory muscle strength and expiratory flow rates. Fifteen healthy subjects were randomly assigned to an ET group (n = 7) and a HIT group (n = 8). All subjects performed an incremental test to exhaustion (VO2 max) on a cycle ergometer prior to and after training. Standard pulmonary function tests, maximum inspiratory pressure (PImax), maximum expiratory pressure (PEmax), and maximal flow volume loops, were performed pre training and after each week of training. HIT subjects performed a four week training program on a cycle ergometer at 90% of their VO2 max final workload while the ET subjects performed exercise at 60-70% of their VO2 max final workload. All subjects trained three days/ week. The HIT group performed five one-minute bouts with three minute recovery periods and the ET group cycled for 45 minutes continuously at a constant workload. A five-mile time trial was performed prior to training, after two weeks of training, and after four weeks of training. Both groups showed similar (p0.05) increases in VO2 max (~8-10%) and improvements in time trials following training (HIT 6.5 " 1.3%, ET 4.4 " 1.8%) with no difference (p0.05) between groups. Both groups increased (p0.05) PImax post training (ET ~25%, HIT ~43%) with values significantly higher for HIT than ET. There was no change (p0.05) in expiratory flow rates with training in either group. These data suggest that whole body exercise training is effective in increasing inspiratory muscle strength with HIT leading to greater improvements than ET. Also, HIT offers a time-efficient alternative to ET in improving aerobic capacity and performance.
Author: Jordan Metzl
Publisher: Rodale
ISBN: 1623365864
Category : Health & Fitness
Languages : en
Pages : 290
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Book Description
Dr. Jordan Metzl's Workout Prescription is a compressed workout guide designed for busy professionals in today's world who have little time for fitness and want to maximize results. In this book, Dr. Jordan Metzl explains the science of the compressed, high-intensity workout and provides a series of progressive workouts ranging from 10 to 30 minutes that can be done anytime, anywhere, using minimal equipment. This book also guides you through topics like motivation, goals, and the importance of proper recovery. Dr. Metzl's high-intensity workout, combined with a scientifically designed and periodized training schedule, delivers maximum results in minimum time in a unique and compelling way that is equally effective for men and women, children and adults.
