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The Science and Application of Hiit Training PDF
The Science and Application of Hiit Training PDF
HIIT Training
Bryce Hastings, MPhil Jinger S Gottschall, PhD
WHY
Moderate
DURATION FREQUENCY EXERCISES FREQUENCY DURATION FREQUENCY
OR
Vigorous
DURATION FREQUENCY
20 - 60 MIN 3 DAYS/WEEK
WHY
THERE IS AN OBVIOUS GAP IN THE
CURRENT LITERATURE WITH RESPECT
TO INTENSITY IN REDUCING DISEASE
AND ENHANCING FITNESS
WHAT
HOW
Definition:
Repeated bouts of short to moderate duration
exercise completed at an intensity that is greater
than the anaerobic threshold (Laursen & Jenkins
WHO
2002).
WHO
Therefore, HIIE is considered a time-efficient training
strategy to induce rapid adaptations in skeletal
muscle and exercise performance that are
comparable to traditional continuous endurance
training (Gibala et al. 2006)
WHY
LES MILLS vs LES MILLS GRIT PLYO
WHAT
WHO
HOW
WHEN/WHAT/HOW?
RPM & SPRINT
HOW
GET FIT WITH HIIT
PROTOCOL RESULTS
WHO
ADHERENCE INJURY
GROUP GROUP
FIT HIIT
CONTROL (N=42) EXPERIEMENT (N=42)
WHO
3 2 1 2 2 2 1
RESULTS
WHO
VO2 BODY FAT TRIGLYCERIDE
WHO
FIT 0.3 -3.3
WHO
strength
strength
WHO
FIT 4.5 6.5
VO2 (ml/kg/min)
FIT 0.7
WHO
GRIT 6.4
difference 5.7
INJURY
WHO
ADHERENCE
WHO
compliance rate was
WHO
SESSIONS AS A POSTIVE EXPERIENCE
SATISFACTION WITH CHALLENGING INTENSITY
fitness
VO2 (ml/kg/min)
FIT 0.5
WHO
SPRINT 4.1
difference 3.6
fitness
leg (kg)
FIT 0.3
WHO
SPRINT 9.1
difference 8.8
WHEN
HOW
AMERICAN COLLEGE OF SPORTS MEDICINE EXERCISE GUIDELINES
Moderate
DURATION FREQUENCY EXERCISES FREQUENCY DURATION FREQUENCY
HOW
OR
Vigorous
DURATION FREQUENCY
20 - 60 MIN 3 DAYS/WEEK
While these minimum guidelines are
maximum 90-100%
clearly described, there are currently no
maximum guidelines, particularly with
respect to high-intensity time and
frequency, for the prevention of
overtraining or functional overreaching.
mins = OR
HOW
??? per wk
BACKGROUND Overtraining syndrome (OTS) and functional overreaching (OR) are results
of a combination between excessive load and inadequate recovery, which
lead to symptoms related to stress and decrements in performance.
HOW
Insufficient evidence is available to determine whether a dose-response
relationship exists between the quantity of high intensity interval training
and functional overreaching for active adults.
HOW
- Long term elevation of cortisol with too much high intensity
exercise can cause fatigue, joint pain, and mood disturbance.
#1 #2
cortisol ug/dL
A B C A B C
HOW
Unhealthy response with elevated resting
#2 cortisol and reduced elevation after exercise
indicating greater lifestyle stress or overtraining.
HYPOTHESIS There is an optimal time per week of high intensity (90-100% maximum
heart rate) training that will lead to greater variation in the production of
stress hormones and reduced self-reporting of stress related feelings.
maximum 90-100%
+ mins = OR
HOW
??? per wk
METHODS: participant characteristics
years 35 kg
35.19 + 9.52 68.64 + 12.84
28 7
HOW
hours meter
9.01 + 2.52 1.68 + 0.09
METHODS: Three weeks of typical training
hard
4 hard 80-90%
80-90%
moderate
3 moderate 70-80%
70-80%
light
2 light 60-70%
60-70%
HOW
MyFitnessPal POMS 40 Polar A370
METHODS: Two-bout, high intensity protocol with saliva collections
A B C D E F
HOW
HIIT HIIT
RESULTS: The greatest hormonal response was measured in the
participants who completed 30-40 minutes of high intensity training per
week.
* indicates a significant difference from 30-40 min above 90%; p < 0.05
CORTISOL
less than 25 min between 30-40 min greater than 45 min
0.70
0.60
cortisol ug/dL
0.50
0.40
*
0.30
*
HOW
0.20 * *
0.10
*
0.00
A B C D E F
0.60
0.40
cortisol ug/dL
0.20
0.00
HOW
-0.20
-0.40
-0.60
0.00 10.00 20.00 30.00 40.00 50.00 60.00 70.00 80.00
Sleep Quality
5
4.5
3.5
2.5
HOW
2
1.5
1
0.00 10.00 20.00 30.00 40.00 50.00 60.00 70.00 80.00
110
100
90
80
HOW
70
60
0.00 10.00 20.00 30.00 40.00 50.00 60.00 70.00 80.00
1.200
1.000
cortisol ug/dL
0.800
0.600
0.400
0.200
0.000
0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00 1.10 1.20 1.30
maximum 90-100%
maximum
+ mins = fitness &
HOW
wellness
30-40 per wk
INTENSITY AWARENESS
5 - 9%
WHEN/WHAT/HOW?
EXERCISE PRESCRIPTION
2 2-3 2-3 1
WHEN/WHAT/HOW?