Sex Differences in High-Intensity Interval Training–Are HIIT Protocols Interchangeable Between Females and Males?

Due to physiological and anatomical sex differences, there are variations in the training response, and the recovery periods following exercise may be different. High-intensity interval training (HIIT) protocols are well-suited to differentially investigate the course of recovery. This study was conducted to determine sex-specific differences in the recovery following HIIT intervals interspersed with recovery phases of different lengths. Methods: Well-trained cyclists and triathletes (n = 11 females, n = 11 males) participated in this study. There were no significant sex differences in maximal heart rate (HR), relative peak power to body mass and fat-free mass, training volume, and VO2max-percentiles (females: 91.8 ± 5.5 %, males: 94.6 ± 5.4 %). A 30 s Wingate test was performed four times, separated by different active recovery periods (1, 3, or 10 min). Lactate, HR, oxygen uptake, and subjective rating of exertion and recovery were determined. Results: For the recovery time of three and ten minutes, men showed significantly higher lactate concentrations (p = 0.04, p = 0.004). Contrary, HR recovery and subjective recovery were significant slower in women than in men. Conclusion: During HIIT, women may be more resistant to fatigue and have a greater ability to recover metabolically, but have a slower HR and subjective recovery.

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

Nutrients ◽

10.3390/nu12020390 ◽

2020 ◽

Vol 12 (2) ◽

pp. 390 ◽

Cited By ~ 2

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.

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The Feasibility of Implementing High-Intensity Interval Training in Cardiac Rehabilitation Settings: A Retrospective Analysis

10.21203/rs.2.21677/v2 ◽

2020 ◽

Author(s):

Kimberley Way ◽

Sol Vidal-Almela ◽

Marja-Leena Keast ◽

Harleen Hans ◽

Andrew L. Pipe ◽

...

Keyword(s):

Sex Differences ◽

Cardiac Rehabilitation ◽

High Intensity ◽

Perceived Exertion ◽

Interval Training ◽

Rating Of Perceived Exertion ◽

Attrition Rate ◽

High Intensity Interval Training ◽

Chi Square ◽

High Intensity Interval

Abstract Background: Cardiovascular disease is the leading cause of death worldwide. Notwithstanding the well-known benefits of cardiac rehabilitation (CR), adherence to CR remains low, particularly in women. High-intensity interval training (HIIT) has received specific attention as an emerging exercise-training paradigm that addresses frequently cited barriers to CR (i.e. lack of motivation/enjoyment and time, perceiving exercise regime as tiring/boring) and improves cardiovascular risk factors. Previous studies have examined the safety of HIIT in CR; there is little evidence on the feasibility of HIIT in CR. The aims of this study were to evaluate the feasibility of HIIT within a CR setting and examine the sex differences regarding the feasibility of such programming. Methods: Patients attended an on-site HIIT CR program (10-minute warm-up, 25 minutes of interspersed high [HI - 4 minutes at 85-95% HRpeak] and low [LO - 3 minutes at 60-70% HRpeak] intervals, 10-minute cool-down) twice weekly for 10 weeks. Heart rate (HR) and the Borg rating of perceived exertion (RPE) scale (6-20 points) were recorded at each session. Feasibility was assessed by: (1) attendance and compliance: the number of sessions attended and the compliance to the prescribed HI and LO HR ranges; (2) the patient experience: patients’ perceived effort, program difficulty, if the program was challenging and satisfying; and, (3) safety. Descriptive statistics were used to report the means and their variations. Mann-Whitney U tests and Chi-square analyses were performed to examine sex-differences. Results: A total of 151 patients (33% women, 57.5 ± 9.1 years) attended the HIIT program and completed 16±5 classes with a low attrition rate (11.3%). Most patients met or exceeded the prescribed target HR for the HI (80%) and LO (84%) intervals, respectively. Patients reported a “somewhat hard” RPE for HI (14 ± 2) and “very light” for LO (10 ± 2) intervals. All patients were satisfied with the program and found it challenging. Most patients found HIIT to be difficult (7 ± 2 points, scale range 0-10 points), yet safe (97%). Three vasovagal episodes occurred and more women dropped-out of the program than men (p<0.01). Conclusions: HIIT is a feasible, safe and well-received exercise paradigm in a CR setting.

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Sex Differences in Blood Pressure and Body Composition in Hypertensive Adults with Central Obesity

JURNAL PENDIDIKAN JASMANI DAN OLAHRAGA ◽

10.17509/jpjo.v6i1.29937 ◽

2021 ◽

Vol 6 (1) ◽

pp. 20-26

Author(s):

Riza Adriyani ◽

Dody Iskandar ◽

Ahmad Hendra Dana

Keyword(s):

Blood Pressure ◽

Body Composition ◽

Sex Differences ◽

Waist Circumference ◽

Systolic Blood Pressure ◽

Diastolic Blood Pressure ◽

High Intensity ◽

Interval Training ◽

High Intensity Interval Training ◽

High Intensity Interval

Regular exercise is recommended for adults experiencing hypertension with low and moderate cardiovascular risk. High intensity interval training (HIIT) is an efficient training method and has a better cardiometabolic protective effect. The purpose of this study was to determine sex differences in blood pressure and body composition after high intensity interval training. Twenty two adults with hypertension and central obesity (male n = 16, age 35.56 ± 4.56 years, waist circumference 98.85 ± 6.85 cm, systolic blood pressure 134.22 ± 2.86 mmHg, diastolic blood pressure 85.03 ± 6.58 mmHg) - (female n = 6, age 37.83 ± 5.46 years, waist circumference 95.09 ± 7.49 cm, systolic blood pressure 133.50 ± 6.47 mmHg, diastolic blood pressure 89.80 ± 5.94 mmHg) participated in a high intensity interval training (HIIT). The HIIT consisted of 3x4 minutes training at 77– 95% of maximum heart rate interspersed by 3 minutes of active rest at 64-76% of of maximum heart rate. The training was conducted three sessions per week for 10 weeks. Systolic blood pressure and diastolic blood pressure were significantly reduced in men. There was an improvement in body composition parameters, including a decrease in waist-to-hip ratio, visceral fat, and body fat mass in men (p 0.05). Waist circumference decreased in both men and women (p 0.05). It concludes that there are sex differences in cardiometabolic adaptation after HIIT.

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