Low-volume high-intensity swim training is superior to high-volume low-intensity training in relation to insulin sensitivity and glucose control in inactive middle-aged women

2016 ◽  
Vol 116 (10) ◽  
pp. 1889-1897 ◽  
Author(s):  
Luke J. Connolly ◽  
Nikolai B. Nordsborg ◽  
Michael Nyberg ◽  
Pál Weihe ◽  
Peter Krustrup ◽  
...  
Keyword(s):  
Insulin Sensitivity ◽  
Glucose Control ◽  
High Intensity ◽  
High Volume ◽  
Middle Aged ◽  
Low Intensity ◽  
Low Volume ◽  
Intensity Training

scholarly journals Low volume high intensity training improves insulin sensitivity but reduces aerobic power in trained middle‐aged runners

2013 ◽  
Vol 27 (S1) ◽  
Author(s):  
Kamilla Winding ◽  
Louise Seier Hansen ◽  
Trine Alma Knudsen ◽  
Ylva Hellsten ◽  
Stefan Peter Mortensen ◽  
...  
Keyword(s):  
Insulin Sensitivity ◽  
High Intensity ◽  
Aerobic Power ◽  
Middle Aged ◽  
High Intensity Training ◽  
Low Volume ◽  
Intensity Training

scholarly journals Influencia del Volumen e Intensidad de la Carga de Entrenamiento en la Frecuencia Cardiaca de Recuperación (Influence of Training Load Volume and Intensity on Heart Rate Recovery)

Retos ◽  
2016 ◽  
pp. 180-183
Author(s):  
Roberto Andrés González-Fimbres ◽  
Héctor Griego Amaya ◽  
Claudia Selene Cuevas-Castro ◽  
Germán Hernández Cruz
Keyword(s):  
Heart Rate ◽  
High Intensity ◽  
Performance Enhancement ◽  
Heart Rate Recovery ◽  
High Volume ◽  
Training Load ◽  
Low Intensity ◽  
Load Volume ◽  
Low Volume ◽  
Intensity Training

Cuantificar los componentes de volumen e intensidad de la carga de entrenamiento es importante para garantizar la mejora del rendimiento. El objetivo de este estudio fue el comparar los efectos del volumen y la intensidad de la carga de entrenamiento sobre la Frecuencia Cardiaca de Recuperación (FCR). Dos mujeres y cuatro hombres, (edad M: 21 ± 1.41, H: 25.75 ± 4.57 años) entrenados en deportes de resistencia llevaron a cabo dos tratamientos con la misma carga interna (TRIMP = 52 unidades arbitrarias) pero con variación en volumen e intensidad (T1 = intensidad alta y volumen bajo [86-91% FCres, 14.5 min, T2 = intensidad baja y volumen alto [72-78% FCres, 30.5 min]). Posterior al ejercicio se monitoreó la FCR en cinco momentos: al finalizar el esfuerzo (R1), 10 (R2), 20 (R3), 30 (R4) y 40 (R5) minutos después del esfuerzo. Se encontraron diferencias significativas (p ≤ .05) entre los valores de FCR en los cinco momentos. Los resultados sugieren que tratamientos de la misma carga interna existen diferencias entre la carga interna de los tratamientos, observando que la intensidad afecta de mayor manera a la FCR que el volumen. Abstract. Quantifing the effects of volume and intensity components of training load (TL) is essential in order to guarantee performance enhancement. The aim of this study was to compare the effects of training load volume and intensity on Heart Rate Recovery (HRR). Two women (age = 21 ± 1.41) and four men (age = 25.75 ± 4.57 years) trained in endurance sports performed two different treatments with equal TL (TRIMP = 52 arbitrary units) but different volume and intensity (Training 1 = high intensity, low volume [86-91% HRres, 14.5 min], Training 2 = low intensity, high volume [72-78% HRres, 30.5 min]). HRR was monitored after exercise in five moments: at the end of training (R1), and 10 (R2), 20 (R3), 30 (R4), and 40 (R5) minutes after effort. Significant differences were found in HRR values at each of the five intervals (p ≤ .05). Results suggest the existence of significant differences in TL between the two treatments. Outcomes also evidenced that intensity has a greater effect than volume on HRR.

Effect of the volume and intensity of exercise training on insulin sensitivity

2004 ◽  
Vol 96 (1) ◽  
pp. 101-106 ◽  
Author(s):  
Joseph A. Houmard ◽  
Charles J. Tanner ◽  
Cris A. Slentz ◽  
Brian D. Duscha ◽  
Jennifer S. McCartney ◽  
...  
Keyword(s):  
Physical Activity ◽  
Insulin Sensitivity ◽  
Exercise Training ◽  
High Intensity ◽  
Insulin Action ◽  
Exercise Prescription ◽  
High Volume ◽  
Moderate Intensity ◽  
Group 12 ◽  
Low Volume

Physical activity enhances insulin action in obese/overweight individuals. However, the exercise prescription required for the optimal enhancement is not known. The purpose of this study was to test the hypothesis that exercise training consisting of vigorous-intensity activity would enhance insulin sensitivity more substantially than moderate-intensity activity. Sedentary, overweight/obese subjects ( n = 154) were randomly assigned to either control or an exercise group for 6 mo: 1) low-volume/moderate-intensity group [∼12 miles walking/wk at 40–55% peak O2 consumption (V̇o2 peak)], 2) low-volume/high-intensity group (∼12 miles jogging/wk at 65–80% V̇o2 peak), and 3) high-volume/high-intensity group (∼20 miles jogging/wk at 65–80% V̇o2 peak). Training volume (miles/wk) was achieved by exercising ∼115 min/wk (low-volume/high-intensity group) or ∼170 min/wk (low-volume/moderate-intensity and high-volume/high-intensity groups). Insulin action was measured with an insulin sensitivity index (SI) from an intravenous glucose tolerance test. In the control group, there was a decrement ( P < 0.05) in SI. In contrast, all the exercise groups significantly ( P < 0.05) increased SI; the relative increment in the low-volume/moderate-intensity and high-volume/high-intensity groups (∼85%) were greater than in the low-volume/high-intensity group (∼40%). In conclusion, physical activity encompassing a wide range of intensity and volume minimizes the insulin resistance that develops with a sedentary lifestyle. However, an exercise prescription that incorporated ∼170 min of exercise/wk improved insulin sensitivity more substantially than a program utilizing ∼115 min of exercise/wk, regardless of exercise intensity and volume. Total exercise duration should thus be considered when designing training programs with the intent of improving insulin action.

scholarly journals Endurance training intensity has greater effects than volume on heart rate variability and arterial stiffness adaptations in sedentary adult men: A Randomized Controlled Trial.

2021 ◽  
Author(s):  
Mohammad Soltani ◽  
Masoud Jokar Baluchi ◽  
Daniel Boullosa ◽  
Ali Daraei ◽  
Karuppasamy Govindasamy ◽  
...  
Keyword(s):  
Heart Rate ◽  
Heart Rate Variability ◽  
Arterial Stiffness ◽  
High Intensity ◽  
High Volume ◽  
Moderate Intensity ◽  
High Intensity Training ◽  
Adult Men ◽  
Low Volume ◽  
Intensity Training

Abstract Background: The current study investigated the chronic effects of high-volume moderate-intensity training and low-volume high-intensity training on heart rate variability (HRV) and arterial stiffness in sedentary adult men. Materials and methods: Forty-five males (age: 42± 5.7 yrs.) were randomly assigned into control group (n=15), high-volume moderate-intensity training (HVMIT) (n=15), and low-volume high-intensity training (LVHIT) (n=15). The HVMIT group ran three times per week, on the treadmill at 50% to 60% of VO2max for 45 to 60 minutes, while the LVHIT trained at 70% to 85% of VO2max for 25 to 40 minutes. Both training programs were equated by caloric expenditure. HRV, Pulse Wave Velocity (PWV), hemodynamic variables, and body composition were measured before and after 12 weeks.Results: Both protocols (HVMIT and LVHIT) significantly increased the Standard deviation of NN intervals (SDNN) and High-frequency (HF) bands after 12 weeks (p ˂ 0.05). The LF/HF ratio decreased significantly in both training groups (p ˂ 0.05). However, these changes were significantly greater in the LVHIT protocol (p ˂ 0.05). Furthermore, the Root mean square of successive RR interval differences (RMSSD) significantly increased only in the LVHIT protocol (P ˂ 0.05). Moreover, a significant decrease in low-frequency (LF) and PWV was only observed following the LVHIT protocol (P ˂ 0.05). Conclusion: This study indicates that the LVHIT protocol is more effective and efficient for improving HRV variables and PWV than the HVMIT protocol.

Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness?

2014 ◽  
Vol 39 (3) ◽  
pp. 409-412 ◽  
Author(s):  
Jenna B. Gillen ◽  
Martin J. Gibala
Keyword(s):  
High Intensity ◽  
Disease Risk ◽  
Interval Training ◽  
High Volume ◽  
Oxidative Capacity ◽  
High Intensity Interval Training ◽  
Exercise Participation ◽  
Cardiometabolic Disorders ◽  
Low Volume ◽  
High Intensity Interval

Growing research suggests that high-intensity interval training (HIIT) is a time-efficient exercise strategy to improve cardiorespiratory and metabolic health. “All out” HIIT models such as Wingate-type exercise are particularly effective, but this type of training may not be safe, tolerable or practical for many individuals. Recent studies, however, have revealed the potential for other models of HIIT, which may be more feasible but are still time-efficient, to stimulate adaptations similar to more demanding low-volume HIIT models and high-volume endurance-type training. As little as 3 HIIT sessions per week, involving ≤10 min of intense exercise within a time commitment of ≤30 min per session, including warm-up, recovery between intervals and cool down, has been shown to improve aerobic capacity, skeletal muscle oxidative capacity, exercise tolerance and markers of disease risk after only a few weeks in both healthy individuals and people with cardiometabolic disorders. Additional research is warranted, as studies conducted have been relatively short-term, with a limited number of measurements performed on small groups of subjects. However, given that “lack of time” remains one of the most commonly cited barriers to regular exercise participation, low-volume HIIT is a time-efficient exercise strategy that warrants consideration by health practitioners and fitness professionals.

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