SlideShare a Scribd company logo
1 of 20
Download to read offline
Sophie Brazell
Contact : BrazellS@cardiff.ac.uk
Biomedical Sciences (Physiology)
Can Less Be More ?
HIIT
HIIT = repeated bouts of high intensity activity completed at an
intensity that is greater than 90%VO2max .
Exercise bouts are separated by brief periods of low-intensity
work that allow a partial, but often not a full, recovery.
The purpose of HIT is to repeatedly stress the body to a greater
extent than that which is actually required during the activity.
Laursen et al 2002
Sprint
Rest
Repeat
Fastest land mammal Impressive endurance
HIIT trained ?
The Animal Kingdom
A typical HIIT session
3 minutes
HIIT
bout = 30 seconds sprint
1 minute recover
Repeat 4-6 times
3 min Cool Down
Total Workout Time:
~ 15 minutes
Time Spent working at
maximum capacity:
~ 3 minutes
How intense?
High Intensity Interval - 85% of Max HR
(220-Age) × 0.85
Active Recovery – 65%
of Max HR
(220-Age) × 0.65
Results After 2-6 Weeks!
Increased power
output
Improved
VO2max
Improved aerobic
and anaerobic
capacity
Improved
ability to deal
with lactic acid
Improved fat
metabolism
Improved
endurance
performance /work
capacity
Excess Post-Exercise
Oxygen
Consumption
Proven in Sedentary, Athletes and
Diseased Population
HIIT vs Endurance Training
Endurance Training Myth – Fat
Burning
Truthfully
The greater the intensity of your workout the more calories
you will burn
Intensity is the Key
After Burn Effect/EPOC
http://build-muscle-101.com/afterburn-effect/
The Evidence…….
Burgomaster et al. (2008) - HIIT protocol resulted in the same physiological
improvements as longer, low intensity running sesions despite a 90% reduction
in training volume and 67% reduction in training commitment
Naimo et al. (2014) – compared HIIT vs endurance training in ice hockey players
and found improvements in muscle thickness, peak power, mean power, sprint
speed and endurance test time with HIIT
Ma J.K. et al. (2013) - recorded increase VO2 peak of +19% and improved
anaerobic capacity by 12-14% after 6 weeks of HIIT training in active individuals
Gibala et al. (2012) HIIT associated with increased resting glycogen content,
decreased rate of glycogen utilisation and lactate production, enhanced
peripheral vascular structure and function, increased maximal oxygen uptake
and improved exercise performance, compared to endurance training
Jacobs et al. (2013) After 6 sessions of HIIT training increases aerobic respiration
and fat metabolism, increases in VO2peak, peak power output and time trial
performance.
Same responses seen in older less active populations (Hood M S et al. 2011) and
overweight/obese populations (Gillen J.B et al. 2013)
Gibala et al. (2006) recorded similar exercise induced adaption in HIIT ( 4-6 × 30s all
out cycling sprints at ~250% VO2peak interspersed by 4 minutes rest) and
endurance training (90-120min cycling at ~65% VO2peak) despite a time constraint
difference of ~ 8hrs
A recent meta-analysis of published HIIT experiments has concluded that the
efficiency of HIIT is comparable to endurance training with, on average, a 9.1%
increase in VO2max in HIIT groups compared to endurance training groups (Weston
K.S., 2014).
How HIIT Works
Exercise is a Stressor
The type of exercise has different stress
effects that result in different adaptions
Resistance = muscle building Endurance training
Endurance training relies on changes :
• Increasing Muscle acid levels
• Reactive Oxygen Species (ROS)
• Fluctuating Ca2+
• Glycogen levels
HIIT relies on changes :
• Increasing Muscle acid levels
• Reactive Oxygen Species (ROS)
• Fluctuating Ca2+
• Glycogen levels
What Causes the Adaptions?
Similar Mechanism
Similar Responses
Intervals and Intensity
By rapidly changing from recovery to fast
paced high intensities you are continuously
testing these mechanism
More stress in
HIIT than
endurance
training
More stress = Rapid adaptions
>
Mitochondria Power House
ATP
FAT
BURN
GIVE IT A GO!
3 min warm up
1 min sprint
2 min recovery (rest or easy cycling)
1 min sprint
2 min recovery (rest or easy cycling)
1 min sprint
2 min recovery (rest or easy cycling)
Total time 12 min
Short exercise time, but rapid improvements
Work at hardest capacity for approx. 5 mins
Total workout time: approx. 15 mins
HIIT
FIT
Effective fat loss
Quicker metabolism
Improved aerobic capacity

More Related Content

What's hot

what is interval training?
what is interval training?what is interval training?
what is interval training?JesseButler
 
High Intensity Interval Training.ppt
High Intensity Interval Training.pptHigh Intensity Interval Training.ppt
High Intensity Interval Training.pptBinod Rimal
 
Principles of Training
Principles of TrainingPrinciples of Training
Principles of Trainingclarindabrown
 
Pre game meal & carbs loading
Pre game meal & carbs loadingPre game meal & carbs loading
Pre game meal & carbs loadingDr Usha (Physio)
 
Planning Speed Training for Team Sports
Planning Speed Training for Team SportsPlanning Speed Training for Team Sports
Planning Speed Training for Team SportsMike Young
 
Periodisation Explained
Periodisation ExplainedPeriodisation Explained
Periodisation ExplainedBecki Knight
 
Periodization
PeriodizationPeriodization
PeriodizationKit Wong
 
Strength Training for Track & Field
Strength Training for Track & FieldStrength Training for Track & Field
Strength Training for Track & FieldJohn Grace
 
maximal Strength training
maximal Strength trainingmaximal Strength training
maximal Strength trainingMahdi Cheraghi
 
Periodisation models
Periodisation models Periodisation models
Periodisation models Jamie Knight
 
Resistance training
Resistance trainingResistance training
Resistance trainingBenJane
 
exercise physiology introduction
 exercise physiology introduction exercise physiology introduction
exercise physiology introductionangelickhan2
 
Exercise Prescription presentation (1)
Exercise Prescription presentation (1)Exercise Prescription presentation (1)
Exercise Prescription presentation (1)Dominique Guinnane
 
Defination and aims of sports training
Defination and aims of sports trainingDefination and aims of sports training
Defination and aims of sports trainingAssociate professor
 
Strength And Conditioning Case Study
Strength And Conditioning Case StudyStrength And Conditioning Case Study
Strength And Conditioning Case Studysimonelkinson
 
Role of Nutrition in sports
Role of Nutrition in sportsRole of Nutrition in sports
Role of Nutrition in sportsMd.Nahian Rahman
 
Sports training meaning
Sports training meaningSports training meaning
Sports training meaningLakhyaSaikia
 
Effects of exercise on skeletal and muscular system
Effects of exercise on skeletal and muscular systemEffects of exercise on skeletal and muscular system
Effects of exercise on skeletal and muscular systemSandeepGautam72
 

What's hot (20)

what is interval training?
what is interval training?what is interval training?
what is interval training?
 
High Intensity Interval Training.ppt
High Intensity Interval Training.pptHigh Intensity Interval Training.ppt
High Intensity Interval Training.ppt
 
Principles of Training
Principles of TrainingPrinciples of Training
Principles of Training
 
Pre game meal & carbs loading
Pre game meal & carbs loadingPre game meal & carbs loading
Pre game meal & carbs loading
 
Planning Speed Training for Team Sports
Planning Speed Training for Team SportsPlanning Speed Training for Team Sports
Planning Speed Training for Team Sports
 
Periodisation Explained
Periodisation ExplainedPeriodisation Explained
Periodisation Explained
 
Periodization
PeriodizationPeriodization
Periodization
 
Strength Training for Track & Field
Strength Training for Track & FieldStrength Training for Track & Field
Strength Training for Track & Field
 
maximal Strength training
maximal Strength trainingmaximal Strength training
maximal Strength training
 
Periodisation models
Periodisation models Periodisation models
Periodisation models
 
Resistance training
Resistance trainingResistance training
Resistance training
 
Periodization
Periodization Periodization
Periodization
 
exercise physiology introduction
 exercise physiology introduction exercise physiology introduction
exercise physiology introduction
 
Exercise Prescription presentation (1)
Exercise Prescription presentation (1)Exercise Prescription presentation (1)
Exercise Prescription presentation (1)
 
Recovery Methods in Sport
Recovery Methods in SportRecovery Methods in Sport
Recovery Methods in Sport
 
Defination and aims of sports training
Defination and aims of sports trainingDefination and aims of sports training
Defination and aims of sports training
 
Strength And Conditioning Case Study
Strength And Conditioning Case StudyStrength And Conditioning Case Study
Strength And Conditioning Case Study
 
Role of Nutrition in sports
Role of Nutrition in sportsRole of Nutrition in sports
Role of Nutrition in sports
 
Sports training meaning
Sports training meaningSports training meaning
Sports training meaning
 
Effects of exercise on skeletal and muscular system
Effects of exercise on skeletal and muscular systemEffects of exercise on skeletal and muscular system
Effects of exercise on skeletal and muscular system
 

Viewers also liked

EFFECTS OF HIGH INTENSITY INTERVAL TRAINING AND HIGH VOLUME ENDURANCE TRAINING
EFFECTS OF HIGH INTENSITY INTERVAL TRAINING AND HIGH VOLUME ENDURANCE TRAINING EFFECTS OF HIGH INTENSITY INTERVAL TRAINING AND HIGH VOLUME ENDURANCE TRAINING
EFFECTS OF HIGH INTENSITY INTERVAL TRAINING AND HIGH VOLUME ENDURANCE TRAINING Fernando Farias
 
High Intensity Interval Training (Training your BNI Chapter)
High Intensity Interval Training (Training your BNI Chapter)High Intensity Interval Training (Training your BNI Chapter)
High Intensity Interval Training (Training your BNI Chapter)David du Plessis
 
High Intensity Interval Training and Metabolic Syndrome
High Intensity Interval Training and Metabolic SyndromeHigh Intensity Interval Training and Metabolic Syndrome
High Intensity Interval Training and Metabolic Syndromefabricioboscolo
 
Palestra sobre Exercício Intermitente
Palestra sobre Exercício IntermitentePalestra sobre Exercício Intermitente
Palestra sobre Exercício Intermitentefabricioboscolo
 
Mini-Curso sobre Ensino das lutas na escola
Mini-Curso sobre Ensino das lutas na escolaMini-Curso sobre Ensino das lutas na escola
Mini-Curso sobre Ensino das lutas na escolafabricioboscolo
 
Week 7 anaerobic and aerobic energy systems
Week 7  anaerobic and aerobic energy systemsWeek 7  anaerobic and aerobic energy systems
Week 7 anaerobic and aerobic energy systemsravostulp
 
Anaerobic-Aerobic Treatment of Sewage
Anaerobic-Aerobic Treatment of SewageAnaerobic-Aerobic Treatment of Sewage
Anaerobic-Aerobic Treatment of SewageAmit Christian
 
Circuit Training 2009 - Mary Lee Tracy
Circuit Training 2009 - Mary Lee TracyCircuit Training 2009 - Mary Lee Tracy
Circuit Training 2009 - Mary Lee TracyGymSmarts
 
Energy system table
Energy system tableEnergy system table
Energy system tableChris Lehner
 
Muscle fibre types and contractions
Muscle fibre types and contractionsMuscle fibre types and contractions
Muscle fibre types and contractionstrieducation
 
Effect Of Training On The Anaerobic Energy System
Effect Of Training On The Anaerobic Energy SystemEffect Of Training On The Anaerobic Energy System
Effect Of Training On The Anaerobic Energy Systempdhpemag
 
Muscular fatigue mechanisms 2011
Muscular fatigue mechanisms 2011Muscular fatigue mechanisms 2011
Muscular fatigue mechanisms 2011Chris Lehner
 

Viewers also liked (20)

EFFECTS OF HIGH INTENSITY INTERVAL TRAINING AND HIGH VOLUME ENDURANCE TRAINING
EFFECTS OF HIGH INTENSITY INTERVAL TRAINING AND HIGH VOLUME ENDURANCE TRAINING EFFECTS OF HIGH INTENSITY INTERVAL TRAINING AND HIGH VOLUME ENDURANCE TRAINING
EFFECTS OF HIGH INTENSITY INTERVAL TRAINING AND HIGH VOLUME ENDURANCE TRAINING
 
High Intensity Interval Training (Training your BNI Chapter)
High Intensity Interval Training (Training your BNI Chapter)High Intensity Interval Training (Training your BNI Chapter)
High Intensity Interval Training (Training your BNI Chapter)
 
High Intensity Interval Training and Metabolic Syndrome
High Intensity Interval Training and Metabolic SyndromeHigh Intensity Interval Training and Metabolic Syndrome
High Intensity Interval Training and Metabolic Syndrome
 
High-Intensity Training [YLMSportScience 2015]
High-Intensity Training [YLMSportScience 2015]High-Intensity Training [YLMSportScience 2015]
High-Intensity Training [YLMSportScience 2015]
 
Palestra sobre Exercício Intermitente
Palestra sobre Exercício IntermitentePalestra sobre Exercício Intermitente
Palestra sobre Exercício Intermitente
 
Mini-Curso sobre Ensino das lutas na escola
Mini-Curso sobre Ensino das lutas na escolaMini-Curso sobre Ensino das lutas na escola
Mini-Curso sobre Ensino das lutas na escola
 
Types of Skeletal Muscle Fibers
Types of Skeletal Muscle FibersTypes of Skeletal Muscle Fibers
Types of Skeletal Muscle Fibers
 
Week 7 anaerobic and aerobic energy systems
Week 7  anaerobic and aerobic energy systemsWeek 7  anaerobic and aerobic energy systems
Week 7 anaerobic and aerobic energy systems
 
Anaerobic-Aerobic Treatment of Sewage
Anaerobic-Aerobic Treatment of SewageAnaerobic-Aerobic Treatment of Sewage
Anaerobic-Aerobic Treatment of Sewage
 
Energy systems 2
Energy systems 2Energy systems 2
Energy systems 2
 
Circuit Training 2009 - Mary Lee Tracy
Circuit Training 2009 - Mary Lee TracyCircuit Training 2009 - Mary Lee Tracy
Circuit Training 2009 - Mary Lee Tracy
 
Interval training
Interval trainingInterval training
Interval training
 
Anaerobic exercise
Anaerobic exerciseAnaerobic exercise
Anaerobic exercise
 
Energy system table
Energy system tableEnergy system table
Energy system table
 
Muscle fibre types and contractions
Muscle fibre types and contractionsMuscle fibre types and contractions
Muscle fibre types and contractions
 
Immunity
ImmunityImmunity
Immunity
 
Circuit training
Circuit trainingCircuit training
Circuit training
 
Energy systems
Energy systemsEnergy systems
Energy systems
 
Effect Of Training On The Anaerobic Energy System
Effect Of Training On The Anaerobic Energy SystemEffect Of Training On The Anaerobic Energy System
Effect Of Training On The Anaerobic Energy System
 
Muscular fatigue mechanisms 2011
Muscular fatigue mechanisms 2011Muscular fatigue mechanisms 2011
Muscular fatigue mechanisms 2011
 

Similar to High intensity interval training

Recovery- Doug Stacey CSTS March 2011
Recovery- Doug Stacey CSTS March 2011Recovery- Doug Stacey CSTS March 2011
Recovery- Doug Stacey CSTS March 2011kinemedics
 
Rev Up Your Metabolism - Part 2
Rev Up Your Metabolism - Part 2Rev Up Your Metabolism - Part 2
Rev Up Your Metabolism - Part 2ptbyjason
 
Essay On Muscular Development
Essay On Muscular DevelopmentEssay On Muscular Development
Essay On Muscular DevelopmentPamela Caluso
 
USA Cycling Coach Webinar long slow distance or high intensity
USA Cycling Coach Webinar long slow distance or high intensityUSA Cycling Coach Webinar long slow distance or high intensity
USA Cycling Coach Webinar long slow distance or high intensityWill Kirousis, MS, CSCS, CISSN
 
Resistance Training Essay
Resistance Training EssayResistance Training Essay
Resistance Training EssayDani Cox
 
Trunk Flexion
Trunk FlexionTrunk Flexion
Trunk FlexionSue Jones
 
P E 2 - HIGH INTENSITY INTERVAL TRAINING (HIIT)
P E 2 - HIGH INTENSITY INTERVAL TRAINING (HIIT)P E 2 - HIGH INTENSITY INTERVAL TRAINING (HIIT)
P E 2 - HIGH INTENSITY INTERVAL TRAINING (HIIT)JovieMirontos1
 
NDD30503 NUTRITION FOR SPORTS AND EXERCISE
NDD30503 NUTRITION FOR SPORTS AND EXERCISENDD30503 NUTRITION FOR SPORTS AND EXERCISE
NDD30503 NUTRITION FOR SPORTS AND EXERCISEwajihahwafa
 
Basic concepts of training theory: WC HPE 345
Basic concepts of training theory: WC HPE 345Basic concepts of training theory: WC HPE 345
Basic concepts of training theory: WC HPE 345Joel Smith
 
Exercise Treatment Of The Obese Patient
Exercise Treatment Of The Obese PatientExercise Treatment Of The Obese Patient
Exercise Treatment Of The Obese PatientMedicineAndHealthUSA
 
Hypertrophy training
Hypertrophy trainingHypertrophy training
Hypertrophy trainingAlpesh Jadhav
 
Ahead Interval Training guide
Ahead Interval Training guideAhead Interval Training guide
Ahead Interval Training guidealtonbaird
 
What every Adult needs to know about Strength Training
What every Adult needs to know about Strength TrainingWhat every Adult needs to know about Strength Training
What every Adult needs to know about Strength TrainingThe York School
 
Arobic and anaerobic conditioning
Arobic and anaerobic conditioningArobic and anaerobic conditioning
Arobic and anaerobic conditioningRekha Marbate
 
Pre-Training Nutrition Essay
Pre-Training Nutrition EssayPre-Training Nutrition Essay
Pre-Training Nutrition EssayWendy Robertson
 

Similar to High intensity interval training (20)

Recovery- Doug Stacey CSTS March 2011
Recovery- Doug Stacey CSTS March 2011Recovery- Doug Stacey CSTS March 2011
Recovery- Doug Stacey CSTS March 2011
 
Rev Up Your Metabolism - Part 2
Rev Up Your Metabolism - Part 2Rev Up Your Metabolism - Part 2
Rev Up Your Metabolism - Part 2
 
Essay On Muscular Development
Essay On Muscular DevelopmentEssay On Muscular Development
Essay On Muscular Development
 
USA Cycling Coach Webinar long slow distance or high intensity
USA Cycling Coach Webinar long slow distance or high intensityUSA Cycling Coach Webinar long slow distance or high intensity
USA Cycling Coach Webinar long slow distance or high intensity
 
Resistance Training Essay
Resistance Training EssayResistance Training Essay
Resistance Training Essay
 
Trunk Flexion
Trunk FlexionTrunk Flexion
Trunk Flexion
 
P E 2 - HIGH INTENSITY INTERVAL TRAINING (HIIT)
P E 2 - HIGH INTENSITY INTERVAL TRAINING (HIIT)P E 2 - HIGH INTENSITY INTERVAL TRAINING (HIIT)
P E 2 - HIGH INTENSITY INTERVAL TRAINING (HIIT)
 
NDD30503 NUTRITION FOR SPORTS AND EXERCISE
NDD30503 NUTRITION FOR SPORTS AND EXERCISENDD30503 NUTRITION FOR SPORTS AND EXERCISE
NDD30503 NUTRITION FOR SPORTS AND EXERCISE
 
Basic concepts of training theory: WC HPE 345
Basic concepts of training theory: WC HPE 345Basic concepts of training theory: WC HPE 345
Basic concepts of training theory: WC HPE 345
 
Exercise Treatment Of The Obese Patient
Exercise Treatment Of The Obese PatientExercise Treatment Of The Obese Patient
Exercise Treatment Of The Obese Patient
 
Hypertrophy training
Hypertrophy trainingHypertrophy training
Hypertrophy training
 
Ahead Interval Training guide
Ahead Interval Training guideAhead Interval Training guide
Ahead Interval Training guide
 
What every Adult needs to know about Strength Training
What every Adult needs to know about Strength TrainingWhat every Adult needs to know about Strength Training
What every Adult needs to know about Strength Training
 
Cr training
Cr trainingCr training
Cr training
 
Nutrition of judo
Nutrition of judoNutrition of judo
Nutrition of judo
 
Strength Training
Strength TrainingStrength Training
Strength Training
 
physical workout the magic pill
physical workout the magic pillphysical workout the magic pill
physical workout the magic pill
 
Arobic and anaerobic conditioning
Arobic and anaerobic conditioningArobic and anaerobic conditioning
Arobic and anaerobic conditioning
 
Long slow distance or high intensity
Long slow distance or high intensityLong slow distance or high intensity
Long slow distance or high intensity
 
Pre-Training Nutrition Essay
Pre-Training Nutrition EssayPre-Training Nutrition Essay
Pre-Training Nutrition Essay
 

Recently uploaded

Euro 2024 Serbia's Return to the European Championship.docx
Euro 2024 Serbia's Return to the European Championship.docxEuro 2024 Serbia's Return to the European Championship.docx
Euro 2024 Serbia's Return to the European Championship.docxEticketing.co
 
Changing mindsets, rebuilding lives: Celebrating 25 years of First World Cup ...
Changing mindsets, rebuilding lives: Celebrating 25 years of First World Cup ...Changing mindsets, rebuilding lives: Celebrating 25 years of First World Cup ...
Changing mindsets, rebuilding lives: Celebrating 25 years of First World Cup ...mxmindia
 
Kobe Bryant, The story of the "Black Mamba"
Kobe Bryant, The story of the "Black Mamba"Kobe Bryant, The story of the "Black Mamba"
Kobe Bryant, The story of the "Black Mamba"bmfcavalchini
 
Instruction Manual | Nightforce CFS 6-36x50 F1 | Optics Trade
Instruction Manual | Nightforce CFS 6-36x50 F1 | Optics TradeInstruction Manual | Nightforce CFS 6-36x50 F1 | Optics Trade
Instruction Manual | Nightforce CFS 6-36x50 F1 | Optics TradeOptics-Trade
 
TheOrmaxSportsAudienceReport2024-MediaHighlights.pdf
TheOrmaxSportsAudienceReport2024-MediaHighlights.pdfTheOrmaxSportsAudienceReport2024-MediaHighlights.pdf
TheOrmaxSportsAudienceReport2024-MediaHighlights.pdfSocial Samosa
 
NCAA Tournament Free Pick, March 22 From Top March Madness Sports Handicapper
NCAA Tournament Free Pick, March 22 From  Top March Madness Sports HandicapperNCAA Tournament Free Pick, March 22 From  Top March Madness Sports Handicapper
NCAA Tournament Free Pick, March 22 From Top March Madness Sports HandicapperJoe Duffy
 
Changing mindsets, rebuilding lives: Celebrating 25 years of First World Cup ...
Changing mindsets, rebuilding lives: Celebrating 25 years of First World Cup ...Changing mindsets, rebuilding lives: Celebrating 25 years of First World Cup ...
Changing mindsets, rebuilding lives: Celebrating 25 years of First World Cup ...mxmindia
 
Nicholas Kodomichalos: A Tale of Sporting Brilliance with Nick Kodos
Nicholas Kodomichalos: A Tale of Sporting Brilliance with Nick KodosNicholas Kodomichalos: A Tale of Sporting Brilliance with Nick Kodos
Nicholas Kodomichalos: A Tale of Sporting Brilliance with Nick KodosNicholasKodomichalos1
 
IPL 2024 Fixture List Match Dates, Participating Teams, Stadiums, Venues, and...
IPL 2024 Fixture List Match Dates, Participating Teams, Stadiums, Venues, and...IPL 2024 Fixture List Match Dates, Participating Teams, Stadiums, Venues, and...
IPL 2024 Fixture List Match Dates, Participating Teams, Stadiums, Venues, and...Sportsnewstec24
 

Recently uploaded (9)

Euro 2024 Serbia's Return to the European Championship.docx
Euro 2024 Serbia's Return to the European Championship.docxEuro 2024 Serbia's Return to the European Championship.docx
Euro 2024 Serbia's Return to the European Championship.docx
 
Changing mindsets, rebuilding lives: Celebrating 25 years of First World Cup ...
Changing mindsets, rebuilding lives: Celebrating 25 years of First World Cup ...Changing mindsets, rebuilding lives: Celebrating 25 years of First World Cup ...
Changing mindsets, rebuilding lives: Celebrating 25 years of First World Cup ...
 
Kobe Bryant, The story of the "Black Mamba"
Kobe Bryant, The story of the "Black Mamba"Kobe Bryant, The story of the "Black Mamba"
Kobe Bryant, The story of the "Black Mamba"
 
Instruction Manual | Nightforce CFS 6-36x50 F1 | Optics Trade
Instruction Manual | Nightforce CFS 6-36x50 F1 | Optics TradeInstruction Manual | Nightforce CFS 6-36x50 F1 | Optics Trade
Instruction Manual | Nightforce CFS 6-36x50 F1 | Optics Trade
 
TheOrmaxSportsAudienceReport2024-MediaHighlights.pdf
TheOrmaxSportsAudienceReport2024-MediaHighlights.pdfTheOrmaxSportsAudienceReport2024-MediaHighlights.pdf
TheOrmaxSportsAudienceReport2024-MediaHighlights.pdf
 
NCAA Tournament Free Pick, March 22 From Top March Madness Sports Handicapper
NCAA Tournament Free Pick, March 22 From  Top March Madness Sports HandicapperNCAA Tournament Free Pick, March 22 From  Top March Madness Sports Handicapper
NCAA Tournament Free Pick, March 22 From Top March Madness Sports Handicapper
 
Changing mindsets, rebuilding lives: Celebrating 25 years of First World Cup ...
Changing mindsets, rebuilding lives: Celebrating 25 years of First World Cup ...Changing mindsets, rebuilding lives: Celebrating 25 years of First World Cup ...
Changing mindsets, rebuilding lives: Celebrating 25 years of First World Cup ...
 
Nicholas Kodomichalos: A Tale of Sporting Brilliance with Nick Kodos
Nicholas Kodomichalos: A Tale of Sporting Brilliance with Nick KodosNicholas Kodomichalos: A Tale of Sporting Brilliance with Nick Kodos
Nicholas Kodomichalos: A Tale of Sporting Brilliance with Nick Kodos
 
IPL 2024 Fixture List Match Dates, Participating Teams, Stadiums, Venues, and...
IPL 2024 Fixture List Match Dates, Participating Teams, Stadiums, Venues, and...IPL 2024 Fixture List Match Dates, Participating Teams, Stadiums, Venues, and...
IPL 2024 Fixture List Match Dates, Participating Teams, Stadiums, Venues, and...
 

High intensity interval training

  • 1. Sophie Brazell Contact : BrazellS@cardiff.ac.uk Biomedical Sciences (Physiology) Can Less Be More ?
  • 2. HIIT HIIT = repeated bouts of high intensity activity completed at an intensity that is greater than 90%VO2max . Exercise bouts are separated by brief periods of low-intensity work that allow a partial, but often not a full, recovery. The purpose of HIT is to repeatedly stress the body to a greater extent than that which is actually required during the activity. Laursen et al 2002
  • 4. Fastest land mammal Impressive endurance HIIT trained ? The Animal Kingdom
  • 5. A typical HIIT session 3 minutes HIIT bout = 30 seconds sprint 1 minute recover Repeat 4-6 times 3 min Cool Down Total Workout Time: ~ 15 minutes Time Spent working at maximum capacity: ~ 3 minutes
  • 6. How intense? High Intensity Interval - 85% of Max HR (220-Age) × 0.85 Active Recovery – 65% of Max HR (220-Age) × 0.65
  • 7. Results After 2-6 Weeks! Increased power output Improved VO2max Improved aerobic and anaerobic capacity Improved ability to deal with lactic acid Improved fat metabolism Improved endurance performance /work capacity Excess Post-Exercise Oxygen Consumption Proven in Sedentary, Athletes and Diseased Population
  • 8. HIIT vs Endurance Training
  • 9. Endurance Training Myth – Fat Burning
  • 10. Truthfully The greater the intensity of your workout the more calories you will burn Intensity is the Key
  • 12. The Evidence……. Burgomaster et al. (2008) - HIIT protocol resulted in the same physiological improvements as longer, low intensity running sesions despite a 90% reduction in training volume and 67% reduction in training commitment Naimo et al. (2014) – compared HIIT vs endurance training in ice hockey players and found improvements in muscle thickness, peak power, mean power, sprint speed and endurance test time with HIIT Ma J.K. et al. (2013) - recorded increase VO2 peak of +19% and improved anaerobic capacity by 12-14% after 6 weeks of HIIT training in active individuals Gibala et al. (2012) HIIT associated with increased resting glycogen content, decreased rate of glycogen utilisation and lactate production, enhanced peripheral vascular structure and function, increased maximal oxygen uptake and improved exercise performance, compared to endurance training
  • 13. Jacobs et al. (2013) After 6 sessions of HIIT training increases aerobic respiration and fat metabolism, increases in VO2peak, peak power output and time trial performance. Same responses seen in older less active populations (Hood M S et al. 2011) and overweight/obese populations (Gillen J.B et al. 2013) Gibala et al. (2006) recorded similar exercise induced adaption in HIIT ( 4-6 × 30s all out cycling sprints at ~250% VO2peak interspersed by 4 minutes rest) and endurance training (90-120min cycling at ~65% VO2peak) despite a time constraint difference of ~ 8hrs A recent meta-analysis of published HIIT experiments has concluded that the efficiency of HIIT is comparable to endurance training with, on average, a 9.1% increase in VO2max in HIIT groups compared to endurance training groups (Weston K.S., 2014).
  • 14. How HIIT Works Exercise is a Stressor The type of exercise has different stress effects that result in different adaptions Resistance = muscle building Endurance training
  • 15. Endurance training relies on changes : • Increasing Muscle acid levels • Reactive Oxygen Species (ROS) • Fluctuating Ca2+ • Glycogen levels HIIT relies on changes : • Increasing Muscle acid levels • Reactive Oxygen Species (ROS) • Fluctuating Ca2+ • Glycogen levels What Causes the Adaptions? Similar Mechanism Similar Responses
  • 16. Intervals and Intensity By rapidly changing from recovery to fast paced high intensities you are continuously testing these mechanism More stress in HIIT than endurance training More stress = Rapid adaptions >
  • 18. GIVE IT A GO!
  • 19. 3 min warm up 1 min sprint 2 min recovery (rest or easy cycling) 1 min sprint 2 min recovery (rest or easy cycling) 1 min sprint 2 min recovery (rest or easy cycling) Total time 12 min
  • 20. Short exercise time, but rapid improvements Work at hardest capacity for approx. 5 mins Total workout time: approx. 15 mins HIIT FIT Effective fat loss Quicker metabolism Improved aerobic capacity

Editor's Notes

  1. Define Anaerobic Threshold
  2. Cheetah
  3. Getting in Shape isn't all about endurance training Effects last between 2-6 weeks
  4. False – otherwise no one would be fat – we all walk Why people think this  at lower intensities you burn a greater percentage of fats compared to carbohydrates, however at higher intensities although by percentage you are burning more carbohydrates, you are burning a total greater amounts of fat.
  5. Im lazy/lack time so anything I can spend less time doing to gain some more time in the day is an improvement Does this sound appealing?