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

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.

Download Full-text

A Meta-Analytical Comparison of the Effects of Small-Sided Games vs. Running-Based High-Intensity Interval Training on Soccer Players’ Repeated-Sprint Ability

International Journal of Environmental Research and Public Health ◽

10.3390/ijerph18052781 ◽

2021 ◽

Vol 18 (5) ◽

pp. 2781

Author(s):

Filipe Manuel Clemente ◽

Rodrigo Ramirez-Campillo ◽

José Afonso ◽

Hugo Sarmento ◽

Thomas Rosemann ◽

...

Keyword(s):

High Intensity ◽

Interval Training ◽

Soccer Players ◽

High Intensity Interval Training ◽

Training Interventions ◽

Repeated Sprint Ability ◽

Repeated Sprint ◽

Significant Difference ◽

High Intensity Interval ◽

Sprint Ability

This systematic review with a meta-analysis was conducted to compare the effects of small-sided games (SSGs)-based interventions with the effects of running-based high-intensity interval training (HIIT) interventions on soccer players’ repeated sprint ability (RSA). The data sources utilized were Web of Science, Scopus, SPORTDiscus, and PubMed. The study eligibility criteria were: (i) parallel studies (SSG-based programs vs. running-based HIIT) conducted in soccer players with no restrictions on age, sex, or competitive level; (ii) isolated intervention programs (i.e., only SSG vs. only running-based HIIT as individual forms) with no restrictions on duration; (iii) a pre–post outcome for RSA; (iv) original, full-text, peer-reviewed articles written in English. An electronic search yielded 513 articles, four of which were included in the present study. There was no significant difference between the effects of SSG-based and HIIT-based training interventions on RSA (effect size (ES) = 0.30; p = 0.181). The within-group analysis revealed no significant effect of SSG-based training interventions (ES = −0.23; p = 0.697) or HIIT-based training interventions (ES = 0.08; p = 0.899) on RSA. The meta-comparison revealed that neither SSGs nor HIIT-based interventions were effective in improving RSA in soccer players, and no differences were found between the two types of training. This suggests that complementary training may be performed to improve the effects of SSGs and HIIT. It also suggests that different forms of HIIT can be used because of the range of opportunities that such training affords.

Download Full-text

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.

Download Full-text

HIGH INTENSITY INTERVAL TRAINING (HIIT) SAMA BAIKNYA DENGAN CIRCUIT WEIGHT TRAINING DALAM MENURUNKAN PERSENTASE LEMAK TUBUH DAN MENINGKATKAN KAPASITAS VITAL PARU

Sport and Fitness Journal ◽

10.24843/spj.2018.v06.i02.p06 ◽

2018 ◽

Author(s):

Efraldo Yudistira ◽

Bagus Komang Satriyasa ◽

Syahmirza Indra Lesmana ◽

Dewa Ayu Inten Dwi Primayanti ◽

I Nengah Sandi ◽

...

Keyword(s):

Body Fat ◽

High Intensity ◽

Vital Capacity ◽

Weight Training ◽

Interval Training ◽

High Intensity Interval Training ◽

Fat Percentage ◽

Group I ◽

Significant Difference ◽

High Intensity Interval

High-intensity exercise exercises in the exercise process use enormous amounts of muscle glycocal energy to strengthen adipose tissue into energy acids, energy requirements balanced with oxygen demand that will improve pulmonary performance and physiology. Weight-adjusting exercises are adjusted to the adaptation and physiology of muscles, increased muscle development and physiological muscles and muscles increases into more so that the energy process increases both muscle glycogen and increased fat oxidation. In this study the sample will be divided into 2 groups, group I will be given High intensity interval training, group II will be given Circuit weight training, both groups aim to reduce the percentage of body fat and increase the vital capacity of the lung. This study measures the pre and post test results so that it will be measured before treatment and after treatment after the exercise program for 6 weeks. Samples will be measured using Bioelectrical Impedance Analisys to measure the percentage of body fat and Spirometry to measure vital pulmonary capacity.The results of the first group hypothesis test showed the value before the fat percentage of 21.75 and after training to be 19.46, then before the vital capacity of the lungs 2.32 and after training to 4.02. While in group 2 the fat percentage value was 21.55 and the training was determined to be 19.79. For the value of vital capacity of lung 2.46 and after training to 3.64, with the probability value in both groups was 0.000 which means (p <0.05) and the measurement was no significant difference from both exercises. In the test of hypothesis III the comparison of results in group I , II, t-test independent sample with the result of the average group I fat difference 2.29 ± 0.46, KVparu 1.75 ± 0.55, Group II fat% 1.70 ± 0.43, KVparu 1.17 ± 0.45 with fat% probability value (p = 0,725) and KVparu (p = 0,073) which means (p> 0,05) and can. There was no significant difference between the three interventions.The conclusion of this research is high intensity interval training as well as ciecuit weight training in decreasing body fat percentage and increasing vital capacity of lung

Download Full-text

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

Apunts Medicina de l Esport ◽

10.1016/j.apunts.2017.06.003 ◽

2017 ◽

Vol 52 (196) ◽

pp. 131-138 ◽

Cited By ~ 1

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

Download Full-text

PO-082 16-Week high intensity interval training does not alter LKB1 and AMPKα protein in Rats Liver

Exercise Biochemistry Review ◽

10.14428/ebr.v1i3.11433 ◽

2018 ◽

Vol 1 (3) ◽

Author(s):

Jia Shao ◽

Hao Su ◽

ZhongYe Jiang ◽

ZhenXing Kong ◽

GuoHuan Cao ◽

...

Keyword(s):

Protein Expression ◽

High Intensity ◽

Interval Training ◽

Analysis Data ◽

Training Intervention ◽

Control Group ◽

High Intensity Interval Training ◽

Aging Rats ◽

Significant Difference ◽

High Intensity Interval

Objective Liver, as one of the most important organs involved in lipids and glucose metabolism, yet no study has examined the response of liver kinase B1 (LKB1) and AMP-activated protein kinase α(AMPKα) signaling after high intensity interval training. This study aims to evaluate the effect of 16-week high intensity interval training intervention on the expression of LKB1、AMPKα in liver of aging rats. Methods 8 -month-old male Wistar rats（n=40）were randomly divided into control group (C) and HIIT group (H). Group H with 70%-90%-50%VO2max intensity training for 50min/ day, 5 days / week, lasted for 16 weeks. Rats were killed on 0, 8 and 16 weeks. We examined the protein expression of LKB1 and AMPKα in liver. Proteins were analyzed by western blot analysis. Data are mean±SD; for ANOVA, p<0.05 was significant. Results The AMPKα levels in group C and group H increased with time and there was no significant difference between the groups. The content of LKB1 in group C and group H both increased first and then decreased, but there was no significant difference between the groups. Conclusions 16-week high intensity interval training intervention had no effect on LKB1, AMPKα protein expression in aging rats.

Download Full-text

The Effect of Two Types of High-Intensity Interval Training on Serum Value of GH and IGF-1 in Overweight Nurses

Asian Journal of Sports Medicine ◽

10.5812/asjsm.103135 ◽

2020 ◽

Vol 11 (4) ◽

Author(s):

Sahar Avazpour ◽

Jamal Fazell Kalkhoran ◽

Karamat Avazpour ◽

Fatemeh Mohseni

Keyword(s):

High Intensity ◽

Interval Training ◽

Control Group ◽

High Intensity Interval Training ◽

Significant Difference ◽

Group 2 ◽

High Intensity Interval ◽

Group 1

Background: Growth hormone and insulin-like growth factor 1 are anabolic hormones that play a vital role in the growth of various physical organs. Exercise is one of the stimuli that affect GH and IGF-1 secretion. Objectives: This study aimed to compare the effect of two types of high-intensity interval training (HIIT) on plasma levels of GH and IGF-l in overweight nurses. Methods: In this study, 27 nurses were voluntarily selected and randomly assigned to three groups (9 participants for each group): 1. HIIT (type 1), including eight seconds of spring running and 12 seconds of active recovery, 2. HIIT (type 2), including a 40-meter shuttle run with maximum speed, 3. control. HIIT (type 1) was performed for four weeks, three sessions per week, each session 6 - 9 min with more than 90% HRmax. HIIT (type 2) was applied for four weeks, three sessions per week, with more than 90% HRmax. The control group did not participate in any training protocol. The serum value of GH and IGF-1 were compared in three groups. The data were analyzed by the dependent t-test and ANOVA. One-way analysis of variance (ANOVA) was used to analyze the intergroup data at P ⟨ 0.05. Results: The results showed that HIIT (type 1) and (type 2) significantly increased plasma GH (P = 0.032 in group 2 and P = 0.010 in group 1) and IGF-l (P = 0.004 in group 2 and P = 10.013 in group 1) levels in nurses. The results showed a significant difference in the variables (GH and IGF-l) among HIIT (type 1), HIIT (type 2), and control groups. Conclusions: It can be concluded that four weeks of adverse intermittent exercises are effective in increasing the concentration of GH and IGF-1 serum and decreased percentage body fat in young nurses with overweight, and proportional to the intensity of the exercise protocol response rate is different.

Download Full-text

Effect of Wingate-based high intensity interval training on aerobic and anaerobic performance of kick boxers

Physical Education of Students ◽

10.15561/20755279.2019.0401 ◽

2018 ◽

Vol 23 (4) ◽

pp. 167-171 ◽

Cited By ~ 1

Author(s):

M.S. Akgül

Keyword(s):

Body Mass ◽

High Intensity ◽

Interval Training ◽

Anaerobic Performance ◽

High Intensity Interval Training ◽

Significant Difference ◽

Post Test ◽

High Intensity Interval ◽

Experimental Group ◽

Aerobic And Anaerobic

Purpose: The aim of this study was to investigate the effects of two-week high intensity interval training (HIIT) on aerobic and anaerobic performance of kick boxers. Material: 24 male kick boxers (age 19.39 ± 0.72 y, body mass 74.14 ± 6.22 kg, height 177.95 ± 5.29 cm) volunteered for the study. Participants were randomly divided into two groups: experimental and control. As well as routine training program, experimental group carried out Wingate-based HIIT 3 times per week for two weeks. Wingate protocol was as follow: 4 repetitions with 4 mins recovery (4X30sn all-out effort) during the first week, 5 repetitions with 4 mins recovery (5X30sn all-out effort) during the second week. In order to determine aerobic capacity, 20m shuttle run test was used while Wingate anaerobic test was used to determine anaerobic performance. Descriptive statistic was used to demonstrate mean values and standard deviation of the variables. Non-parametric Mann Whitney-U test was used to show the differences between groups. Wilcoxon Signed Rank Test was used to compare intra-groups results from pre and post-test applications. Results: There was no significant difference between groups during pre-test measurements There was significant difference in PP, MP in experimental group compared to control during the post-test measurements. There was no difference in body mass, body fat (%) and predicted VO2max in both groups between measurements. Conclusions: According to intra and inter-group results, it can be concluded that two-week Wingate-based HIIT can be used to improve aerobic and anaerobic performances of kick boxers.

Download Full-text

Effects of 6-Weeks High-Intensity Interval Training in Schoolchildren with Insulin Resistance: Influence of Biological Maturation on Metabolic, Body Composition, Cardiovascular and Performance Non-responses

Frontiers in Physiology ◽

10.3389/fphys.2017.00444 ◽

2017 ◽

Vol 8 ◽

Cited By ~ 17

Author(s):

Cristian Alvarez ◽

Rodrigo Ramírez-Campillo ◽

Robinson Ramírez-Vélez ◽

Mikel Izquierdo

Keyword(s):

Insulin Resistance ◽

Body Composition ◽

High Intensity ◽

Interval Training ◽

High Intensity Interval Training ◽

Biological Maturation ◽

And Performance ◽

High Intensity Interval

Download Full-text

How high-fat diet and high-intensity interval training affect lipid metabolism in the liver and visceral adipose tissue of rats

Comparative Exercise Physiology ◽

10.3920/cep170018 ◽

2018 ◽

Vol 14 (1) ◽

pp. 55-62 ◽

Cited By ~ 2

Author(s):

M. Ebrahimi ◽

R. Fathi ◽

Z. Ansari Pirsaraei ◽

E. Talebi Garakani ◽

M. Najafi

Keyword(s):

Weight Gain ◽

Lipid Profile ◽

High Intensity ◽

High Fat Diet ◽

Interval Training ◽

High Intensity Interval Training ◽

High Fat ◽

Insulin Effect ◽

Significant Difference ◽

High Intensity Interval

Lipogenic and lipolytic pathways are tightly regulated by nuclear receptors and binding proteins, such as farnesoid x receptor (FXR) and sterol regulatory element binding protein 1c (SREBP-1c). We designed this research to study the effects of high-intensity interval training (HIIT) and high-fat diet (HFD) on hepatic and adipose FXR and SREBP-1c gene expression beside the plasma levels of lipid profile and insulin. 24 male Wistar rats were randomly divided into normal (~12% fat) and HFD (~56% fat) groups with or without participating in the 8 weeks HIIT protocol. Results from two-way ANOVA and Pearson tests (P<0.05) showed that the HFD rats experienced a larger weight gain correlated with dyslipidemia and hyperinsulinemia, higher hepatic and adipose SREBP-1c expression and lower hepatic FXR expression compared with normal diet fed rats. Although HIIT rats showed higher hepatic FXR and lower hepatic and adipose SREBP-1c expression and lower weight gain compared with untrained rats, plasma lipid profile levels had not any significant difference between trained and untrained rats. Interestingly, hepatic FXR expression was negatively correlated with weight gain and SREBP-1c expression in both tissues while only the hepatic SREBP-1c was positively correlated to insulin levels. In conclusion, HFD-induced dyslipidemia could occur via the activation of the hepatic SREBP-1c pathway under the insulin effect. Although HIIT rats showed lower SREBP-1c correlated to hepatic FXR activation it seems diet is more effective on lipid profile than HIIT. Also, in presence of HFD, HIIT only affects adipose lipolysis.

Download Full-text