scholarly journals Intra-individual physiological response of recreational runners to different training mesocycles: a randomized cross-over study

2020 ◽  
Vol 120 (12) ◽  
pp. 2705-2713
Author(s):  
Peter Düking ◽  
Hans-Christer Holmberg ◽  
Philipp Kunz ◽  
Robert Leppich ◽  
Billy Sperlich
Keyword(s):  
Interval Training ◽  
High Volume ◽  
Physiological Adaptation ◽  
Time To Exhaustion ◽  
High Intensity Interval Training ◽  
Recreational Runners ◽  
Uptake Velocity ◽  
And Performance ◽  
High Intensity Interval ◽  
The Individual

Abstract Purpose Pronounced differences in individual physiological adaptation may occur following various training mesocycles in runners. Here we aimed to assess the individual changes in performance and physiological adaptation of recreational runners performing mesocycles with different intensity, duration and frequency. Methods Employing a randomized cross-over design, the intra-individual physiological responses [i.e., peak ($${\dot{\text V}}{\text O}_{2 {\rm peak}}$$ V ˙ O 2 peak ) and submaximal ($${\dot{\text V}}{\text O}_{2 {\rm submax}}$$ V ˙ O 2 submax ) oxygen uptake, velocity at lactate thresholds (V2, V4)] and performance (time-to-exhaustion (TTE)) of 13 recreational runners who performed three 3-week sessions of high-intensity interval training (HIIT), high-volume low-intensity training (HVLIT) or more but shorter sessions of HVLIT (high-frequency training; HFT) were assessed. Results $${\dot{\text V}}{\text O}_{2 {\rm submax}}$$ V ˙ O 2 submax , V2, V4 and TTE were not altered by HIIT, HVLIT or HFT (p > 0.05). $${\dot{\text V}}{\text O}_{2 {\rm peak}}$$ V ˙ O 2 peak improved to the same extent following HVLIT (p = 0.045) and HFT (p = 0.02). The number of moderately negative responders was higher following HIIT (15.4%); and HFT (15.4%) than HVLIT (7.6%). The number of very positive responders was higher following HVLIT (38.5%) than HFT (23%) or HIIT (7.7%). 46% of the runners responded positively to two mesocycles, while 23% did not respond to any. Conclusion On a group level, none of the interventions altered $${\dot{\text V}}{\text O}_{2 {\rm submax}}$$ V ˙ O 2 submax , V2, V4 or TTE, while HVLIT and HFT improved $${\dot{\text V}}{\text O}_{2 {\rm peak}}$$ V ˙ O 2 peak . The mean adaptation index indicated similar numbers of positive, negative and non-responders to HIIT, HVLIT and HFT, but more very positive responders to HVLIT than HFT or HIIT. 46% responded positively to two mesocycles, while 23% did not respond to any. These findings indicate that the magnitude of responses to HIIT, HVLIT and HFT is highly individual and no pattern was apparent.

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.

scholarly journals Stimulus Level during Endurance Training: Effects on Lactate Kinetics in Untrained Men

2018 ◽  
Vol 2018 ◽  
pp. 1-10 ◽  
Author(s):  
Michael Tuttor ◽  
Simon von Stengel ◽  
Michael Hettchen ◽  
Wolfgang Kemmler
Keyword(s):  
Interval Training ◽  
Stimulus Level ◽  
Moderate Intensity ◽  
Time To Exhaustion ◽  
Lactate Kinetics ◽  
High Intensity Interval ◽  
Underlying Mechanisms ◽  
The Individual ◽  
Total Workload ◽  
Continuous Running

Background/Objective. Not only but particularly due to their time efficiency, High-Intensity Interval Training (HIIT) is becoming increasingly popular in fitness-oriented endurance sports. The purpose of this study was to determine the effect of a HIIT running program versus a Moderate Intensity Continuous Exercise (MICE) training running program (16 weeks each) on lactate kinetics in untrained males. Methods. 65 healthy but untrained males (30-50 years, BMI: 27.2 ± 3.7kg/m2) were randomly assigned to either an HIIT (n=33) or a waiting-control/MICE group (n=32). HIIT consisted of intervals and intense continuous running bouts at or above the individual anaerobic threshold (IANS, 95-110% of IANS-HR), while MICE focused on continuous running at 70-82.5% IANS-HR. Both programs were adjusted for “total workload”. Study endpoints were time to IANS and time from IANS till “time to exhaustion” (TTE) as assessed by stepwise treadmill test. Results. In both exercise groups time to reach IANS (MICE: 320 ± 160 s versus HIIT: 198 ± 118 s) increased significantly (p<.001), with the groups differing significantly (p<.001). Time from IANS until TTE was prolonged significantly among the HIIT group (27 ± 66s, p=.030), while among the MICE group a significant reduction of time from IANS until TTE (59 ± 109s; p=.017) was determined. Between-group difference is significant (p=.003) for this parameter. In both groups TTE increased significantly (HIIT: 27.2 ± 17.7% versus MICE: 29.0 ± 19.4%, both p<.001) at a similar level (p=.279). Conclusion. HIIT and MICE protocols, when adjusted for total workload, similarly increased running performance in untrained male subjects; however, the underlying mechanisms differ fundamentally. Due to its effects on aerobic and anaerobic performance improvement, HIIT can be recommended for untrained individuals as a time-efficient alternative or complementary training method to MICE. However, our protocol did not confirm the general superiority of HIIT versus MICE on the key endurance parameter “time to exhaustion” that has been reported by other comparative exercise studies.

scholarly journals Supplements and Nutritional Interventions to Augment High-Intensity Interval Training Physiological and Performance Adaptations—A Narrative Review

Nutrients ◽  
2020 ◽  
Vol 12 (2) ◽  
pp. 390 ◽  
Author(s):  
Scott C. Forbes ◽  
Darren G. Candow ◽  
Abbie E. Smith-Ryan ◽  
Katie R. Hirsch ◽  
Michael D. Roberts ◽  
...  
Keyword(s):  
Sex Differences ◽  
Sodium Bicarbonate ◽  
High Intensity ◽  
Interval Training ◽  
Narrative Review ◽  
High Intensity Interval Training ◽  
Beta Alanine ◽  
And Performance ◽  
High Intensity Interval ◽  
Nutritional Strategies

High-intensity interval training (HIIT) involves short bursts of intense activity interspersed by periods of low-intensity exercise or rest. HIIT is a viable alternative to traditional continuous moderate-intensity endurance training to enhance maximal oxygen uptake and endurance performance. Combining nutritional strategies with HIIT may result in more favorable outcomes. The purpose of this narrative review is to highlight key dietary interventions that may augment adaptations to HIIT, including creatine monohydrate, caffeine, nitrate, sodium bicarbonate, beta-alanine, protein, and essential amino acids, as well as manipulating carbohydrate availability. Nutrient timing and potential sex differences are also discussed. Overall, sodium bicarbonate and nitrates show promise for enhancing HIIT adaptations and performance. Beta-alanine has the potential to increase training volume and intensity and improve HIIT adaptations. Caffeine and creatine have potential benefits, however, longer-term studies are lacking. Presently, there is a lack of evidence supporting high protein diets to augment HIIT. Low carbohydrate training enhances the upregulation of mitochondrial enzymes, however, there does not seem to be a performance advantage, and a periodized approach may be warranted. Lastly, potential sex differences suggest the need for future research to examine sex-specific nutritional strategies in response to HIIT.

Individualizing Training in Swimming: Evidence for Utilizing the Critical Speed and Critical Stroke Rate Concepts

2020 ◽  
Vol 15 (5) ◽  
pp. 617-624
Author(s):  
Eva Piatrikova ◽  
Nicholas J. Willsmer ◽  
Ana C. Sousa ◽  
Javier T. Gonzalez ◽  
Sean Williams
Keyword(s):  
Critical Speed ◽  
Interval Training ◽  
Stroke Index ◽  
Stroke Rate ◽  
Training Volume ◽  
High Intensity Interval Training ◽  
Stroke Length ◽  
And Performance ◽  
High Intensity Interval ◽  
Peak Speed

Purpose: To monitor physiological, technical, and performance responses to individualized high-intensity interval training (HIIT) prescribed using the critical speed (CS) and critical stroke rate (CSR) concepts in swimmers completing a reduced training volume program (≤30 km·wk−1) for 15 weeks. Methods: Over the 15-week period, 12 highly trained swimmers (age 16 [1] y, height 179 [8] cm, weight 66 [8] kg) completed four 3-minute all-out tests to determine CS and the finite capacity to work above CS (D′), and four 200-m tests at CS to establish a CSR estimate. Combining CS and D′, 2 HIIT sessions designed as 5 × 3-minute intervals depleting 60% of D′ and 3 × 3.5-minute intervals depleting 80% of D′ were prescribed once per week, respectively. An additional HIIT session was prescribed using CS and CSR as 10 × 150 m or 200 m at CS with 2 cycles per minute lower stroke rate than the CSR estimate. Additional monitored variables included peak speed, average speed for 150 seconds (speed150s) and 180 seconds (speed180s), competition performance and stroke length (SL), stroke count (SC), and stroke index (SI) adopted at CS. Results: At the end of the intervention, swimmers demonstrated faster CS (mean change ± 90% confidence limits: +5.4 ± 1.6%), speed150s (+2.5 ± 0.9%), speed180s (+3.0 ± 0.9%), and higher stroke rate (+6.4 ± 3.0%) and stroke index (+4.2 ± 3.6%). D′ was reduced (−25.2 ± 7.5%), whereas peak speed, SL, and SC changed only trivially. The change in the swimmers’ personal best times in the first and second main event was −1.2 ± 1.3% and −1.6 ± 0.9%, respectively. Conclusion: HIIT prescribed based on the CS and CSR concepts was associated with improvements in several physiological, technical, and performance parameters in highly trained swimmers while utilizing time- and resource-efficient approach. This was achieved despite a ≥25% reduction in training volume.

Physiological and performance responses to high-intensity interval training in female inline speed skaters

2017 ◽  
Vol 52 (196) ◽  
pp. 131-138 ◽  
Author(s):  
Sara Fereshtian ◽  
Mohsen Sheykhlouvand ◽  
Scott Forbes ◽  
Hamid Agha-Alinejad ◽  
Mohammadali Gharaat
Keyword(s):  
High Intensity ◽  
Interval Training ◽  
High Intensity Interval Training ◽  
And Performance ◽  
High Intensity Interval

scholarly journals The Investigation of the Physical and Performance Effects of High-Intensity Interval Training (HITT) on Sedentary University Students

2020 ◽  
Vol 13 (7) ◽  
pp. 57
Author(s):  
Ali Erdem Cigerci ◽  
Harun Genc
Keyword(s):  
University Students ◽  
High Intensity ◽  
Interval Training ◽  
Performance Characteristics ◽  
Performance Parameters ◽  
High Intensity Interval Training ◽  
Significant Difference ◽  
Bonferroni Test ◽  
And Performance ◽  
High Intensity Interval

The aim of this study was to examine the physical and selected performance characteristics of 9-week High-Intensity Interval Training (HIIT) on sedentary university students. Participants were separated two groups as HIIT and control group (CG). HIIT group applied training 3 times a week for 9 weeks. CG was not applied any training. Before and after HIIT training program, the subjects were applied to age, height, body weight (BW), body mass index (BMI) tests for physical parameters and standing long jump (SLJ), vertical jump (VJ), 10-20 m sprint, T agility test (TAT), star excursion balance test (SEBT), running-based anaerobic sprint test (RAST) for performance parameters. Multiple analysis of variance (MANOVA) was used to analyze of inter-group, intra group and the effect of training in repeated measurements. Bonferroni test was used for Post Hoc comparisons; the significance level was accepted as 0.05. There was a significant difference in BW, BMI and all performance parameters in favor of HIIT group. HIIT provided effective development to physical and performance characteristics of university students.

scholarly journals Physiological and Performance Impacts After Field Supramaximal High-Intensity Interval Training With Different Work-Recovery Duration

2020 ◽  
Vol 11 ◽  
Author(s):  
Leandro Henrique Albuquerque Brandão ◽  
Thaysa Passos Nery Chagas ◽  
Alan Bruno Silva Vasconcelos ◽  
Vivian Conceição de Oliveira ◽  
Leonardo de Sousa Fortes ◽  
...  
Keyword(s):  
High Intensity ◽  
Interval Training ◽  
High Intensity Interval Training ◽  
Recovery Duration ◽  
Work Recovery ◽  
And Performance ◽  
High Intensity Interval

Effects of Two High-intensity Interval Training Concepts in Recreational Runners

2019 ◽  
Vol 40 (10) ◽  
pp. 639-644 ◽  
Author(s):  
Emanuela Faelli ◽  
Vittoria Ferrando ◽  
Ambra Bisio ◽  
Mara Ferrando ◽  
Antonio La Torre ◽  
...  
Keyword(s):  
Body Composition ◽  
Aerobic Fitness ◽  
High Intensity ◽  
Interval Training ◽  
Physiological Parameters ◽  
Subjective Perception ◽  
High Intensity Interval Training ◽  
Running Performance ◽  
Recreational Runners ◽  
High Intensity Interval

AbstractThis study investigated the effects induced by 8 weeks of two high-intensity interval training (HIIT) protocols, 10–20–30 and 30–30 concepts, characterized by significantly different training volume and intensity, on physiological parameters, running performance, body composition and psychophysiological stress of recreational divided into two groups: the 10–20–30 group performed two 10–20–30 sessions/wk and one continuous training (CT)/wk, whilst the 30–30 group performed two 30–30 sessions/wk and one CT session/wk. VO2max, 1 km time, maximal aerobic speed (MAS), and body composition were evaluated before and after intervention. Internal load was measured through rating of perceived exertion (RPE). Both groups significantly improved running performance (1 km time: p=0.04; MAS: p=0.000001), aerobic fitness (VO2max: p=0.000002) and body composition (lean mass (kg) p=0.0001; fat mass (%) p=0.00005). RPE resulted significantly lower in the 10–20–30 group than in 30–30 group (10–20–30: 13.36±0.28; 30–30:15.55±0.21; p=0.0002). Thus, the 10–20–30 group improved physiological parameters, performance and body composition, similar to 30–30 with significantly lower RPE values. These results suggest that in recreational runners the 10–20–30 training is effective in improving aerobic fitness and performance, with a lower subjective perception of effort, thus enhancing individual compliance and adherence to the prescribed training program.

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