Anaerobic Benefits of High Intensity Interval Training Versus Continuous Steady-state Training PDF Download
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Author: Jeff Schuette
Publisher:
ISBN:
Category : Exercise
Languages : en
Pages : 76
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Book Description
The purpose of this study was to compare the effects of two high intensity interval training (HIIT) protocols and a steady-state protocol on anaerobic capacity after 8 weeks of training. Fifty-five untrained college-aged subjects (17 male, 38 female) completed this 8-week training study. The subjects were randomly assigned to one of three training protocols (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 30 seconds at 100% of the PPO at VO2max, with 60 seconds of active rest at an output that made the average of the intervals equal to 90% of ventilatory threshold. This was repeated 13 times for a total of 20 minutes of exercise. Each subject completed 24 sessions of their respective training protocol. Pre and post-test Wingate anaerobic tests (WAnT) were used to assess the changes in peak power output (PPO), mean power output (MPO), and rate to fatigue. There were significant improvements in PPO (steady-state=+6.7%, Tabata=+9.1%, Meyer=+4.4%), PPO/kg (steady-state=+7.8%, Tabata=+8.5%, Meyer=+5.1%), MPO (steady-state=+3.4%, Tabata=+8.1%, Meyer=+9.8%), and MPO/kg (steady-state=+4.3%, Tabata=+6.8%, Meyer=+6.1%) in all three training groups (p
Author: Jeff Schuette
Publisher:
ISBN:
Category : Exercise
Languages : en
Pages : 76
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Book Description
The purpose of this study was to compare the effects of two high intensity interval training (HIIT) protocols and a steady-state protocol on anaerobic capacity after 8 weeks of training. Fifty-five untrained college-aged subjects (17 male, 38 female) completed this 8-week training study. The subjects were randomly assigned to one of three training protocols (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 30 seconds at 100% of the PPO at VO2max, with 60 seconds of active rest at an output that made the average of the intervals equal to 90% of ventilatory threshold. This was repeated 13 times for a total of 20 minutes of exercise. Each subject completed 24 sessions of their respective training protocol. Pre and post-test Wingate anaerobic tests (WAnT) were used to assess the changes in peak power output (PPO), mean power output (MPO), and rate to fatigue. There were significant improvements in PPO (steady-state=+6.7%, Tabata=+9.1%, Meyer=+4.4%), PPO/kg (steady-state=+7.8%, Tabata=+8.5%, Meyer=+5.1%), MPO (steady-state=+3.4%, Tabata=+8.1%, Meyer=+9.8%), and MPO/kg (steady-state=+4.3%, Tabata=+6.8%, Meyer=+6.1%) in all three training groups (p
Author: Joep Perk
Publisher: Springer Science & Business Media
ISBN: 9781846289934
Category : Medical
Languages : en
Pages : 540
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Book Description
The aim of this textbook is to give guidance in prevention, lifestyle counselling and rehabilitation for cardiologists, other physicians and many different categories of health professionals in cardiac rehabilitation teams.
Author: Laursen, Paul
Publisher: Human Kinetics
ISBN: 1492552127
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.
Author: Courtney Verona Farland
Publisher:
ISBN:
Category : Exercise
Languages : en
Pages : 64
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Book Description
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: Joseph T. Nitti
Publisher: Turner Publishing Company
ISBN: 1630265292
Category : Health & Fitness
Languages : en
Pages : 188
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Book Description
The Interval Training Workout, co-written by a doctor and a certified trainer, shows how interval training can be done practically anywhere and benefit anyone who wants to get healthy. The training has three key components: Interval training workouts with brief repetitions of intense exercise alternating with intervals of rest; (extended) workouts: longer weekly sessions which allow certain biochemical and muscular adaptations that improve fitness and burn fat; and active rest days: steady, comfortably paced exercises that help the body rest and recover while still burning calories. The book also offers specific customizable programs for training and tips for assessing performance and tracking progress.
Author: Martin Gibala
Publisher: Penguin
ISBN: 0399183663
Category : Health & Fitness
Languages : en
Pages : 274
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Book Description
Finally, the solution to the #1 reason we don’t exercise: time. Everyone has one minute. A decade ago, Martin Gibala was a young researcher in the field of exercise physiology—with little time to exercise. That critical point in his career launched a passion for high-intensity interval training (HIIT), allowing him to stay in shape with just a few minutes of hard effort. It also prompted Gibala to conduct experiments that helped launch the exploding science of ultralow-volume exercise. Now that he’s the worldwide guru of the science of time-efficient workouts, Gibala’s first book answers the ultimate question: How low can you go? Gibala’s fascinating quest for the answer makes exercise experts of us all. His work demonstrates that very short, intense bursts of exercise may be the most potent form of workout available. Gibala busts myths (“it’s only for really fit people”), explains astonishing science (“intensity trumps duration”), lays out time-saving life hacks (“exercise snacking”), and describes the fascinating health-promoting value of HIIT (for preventing and reversing disease). Gibala’s latest study found that sedentary people derived the fitness benefits of 150 minutes of traditional endurance training with an interval protocol that involved 80 percent less time and just three minutes of hard exercise per week. Including the eight best basic interval workouts as well as four microworkouts customized for individual needs and preferences (you may not quite want to go all out every time), The One-Minute Workout solves the number-one reason we don’t exercise: lack of time. Because everyone has one minute.
Author: American College of Sports Medicine
Publisher: Lippincott Williams & Wilkins
ISBN: 1609136055
Category : Medical
Languages : en
Pages : 480
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Book Description
The flagship title of the certification suite from the American College of Sports Medicine, ACSM's Guidelines for Exercise Testing and Prescription is a handbook that delivers scientifically based standards on exercise testing and prescription to the certification candidate, the professional, and the student. The 9th edition focuses on evidence-based recommendations that reflect the latest research and clinical information. This manual is an essential resource for any health/fitness and clinical exercise professional, physician, nurse, physician assistant, physical and occupational therapist, dietician, and health care administrator. This manual give succinct summaries of recommended procedures for exercise testing and exercise prescription in healthy and diseased patients.
Author: Yael Pernick
Publisher:
ISBN:
Category :
Languages : en
Pages : 0
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Book Description
Author: Lewis-McCormick, Irene
Publisher: Human Kinetics
ISBN: 1492503061
Category : Sports & Recreation
Languages : en
Pages : 200
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Book Description
The HIIT Advantage offers dozens of exercises and 19 complete workouts to help incinerate fat, shape and strengthen the lower and upper body, and build core strength. An online video library provides clips demonstrating key exercises plus a complete workout that combines exercises for maximum results.
Author: NSCA -National Strength & Conditioning Association
Publisher: Human Kinetics
ISBN: 1492582778
Category : Sports & Recreation
Languages : en
Pages : 556
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Book Description
NSCA's Guide to Program Design offers the most current information, guidance, and protocols from respected scientists and practitioners with expertise in strength and conditioning program design. Developed by the National Strength and Conditioning Association (NSCA), this text offers strength and conditioning professionals a scientific basis for developing training programs for specific athletes at specific times of year. Straightforward and accessible, NSCA’s Guide to Program Design presents a detailed examination of considerations and challenges in developing a program for each key fitness component and fitness performance goal. Editor Jay Hoffman and his team of contributors have assembled an exceptional reference for practicing professionals and a valuable educational resource for new professionals and students preparing for certification. This authoritative text moves beyond the simple template presentation of program design to help readers grasp the reasons and procedures for sequencing training in a safe, sport-specific manner. The text offers 20 tables that are sample workouts or training plans for athletes in a variety of sports, technique photos and instructions for select drills, and a sample annual training plan that shows how to assemble all the pieces previously presented. Plus, extensive references offer starting points for continued study and professional enrichment. NSCA’s Guide to Program Design progresses sequentially through the program design process. It begins by examining the athlete needs assessment process as well as performance testing considerations and selection. Next, performance-related information on both dynamic warm-up and static stretching is discussed and dynamic warm-up protocols and exercises are presented. Then it reveals an in-depth by-chapter look at program design for resistance, power, anaerobic, endurance, agility, speed, and balance and stability training. For each, considerations and adaptations are examined, strategies and methods are discussed, and evidence-based information on program development is presented. The final two chapters help you put it all together with a discussion of training integration, periodization, and implementation. In addition, a sample annual training plan illustrates how to integrate each of the key fitness components into a cohesive yearlong program. As a bonus, a sample annual training plan is provided on our website so you can create your own training plans. The fitness, safety, and performance of athletes reflect the importance of continued education in the science of strength and conditioning. NSCA’s Guide to Program Design helps bridge the gap between scientist and practitioner by providing coaches and other strength and conditioning professionals with evidence-based information and applications. Sharing the latest in proven research, NSCA’s Guide to Program Design helps readers remain on the cutting edge of athletic performance. NSCA’s Guide to Program Design is part of the Science of Strength and Conditioning series. Developed with the expertise of the National Strength and Conditioning Association (NSCA), this series of texts provides the guidelines for converting scientific research into practical application. The series covers topics such as tests and assessments, program design, and nutrition. 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.
