High Intensity Interval Training (HIIT)
Efficient training
In the light of people stating that “they do not have time to train”, a study by Little et al., (2010) was very interesting because of the cardiovascular and metabolic benefits from a low volume training (<30min) over a 2 week period. The training consisted of high intensity interval training (HIIT) 6 times during 2 weeks.
The results were compared to similar studies, which had measured the same parameters, but with traditional endurance training as intervention (longer time - 90-120min 3 times a week). The effective intervention of this study consisted of 8-12 HIIT intervals of 60sec peak power output (all out, heavy breathing, burning legs). Each interval was followed by a 75sec break. The results were impressive and lead to both increased mitochondrial transcription factor, protein and glycogen content in the muscles, which has been seen as well in training program with longer duration as mentioned above.
These factors are determinant for endurance and could be put in to perspective in all events lasting for 90-120 minutes (the time to use up the glycogen content in the muscles).
A total of 30min x 3 days/weekly HIIT program can actually be as beneficial (metabolic/cardiovascular) as a traditional endurance training program lasting of around 300 min a week. This is a methods that we use in our approach to people wanting an efficient training program and we offer pre-made training as well as tailor made training programs at our online store www.virtualsportscoaching.com
Refferences: Little, J.P., Safdar, A., Wilkin, G.P., Tarnopolsky, M.A., Gibala, M.J., (2010), A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms, J physiol, vol. 588(6), p.1011-1022
The results were compared to similar studies, which had measured the same parameters, but with traditional endurance training as intervention (longer time - 90-120min 3 times a week). The effective intervention of this study consisted of 8-12 HIIT intervals of 60sec peak power output (all out, heavy breathing, burning legs). Each interval was followed by a 75sec break. The results were impressive and lead to both increased mitochondrial transcription factor, protein and glycogen content in the muscles, which has been seen as well in training program with longer duration as mentioned above.
These factors are determinant for endurance and could be put in to perspective in all events lasting for 90-120 minutes (the time to use up the glycogen content in the muscles).
A total of 30min x 3 days/weekly HIIT program can actually be as beneficial (metabolic/cardiovascular) as a traditional endurance training program lasting of around 300 min a week. This is a methods that we use in our approach to people wanting an efficient training program and we offer pre-made training as well as tailor made training programs at our online store www.virtualsportscoaching.com
Refferences: Little, J.P., Safdar, A., Wilkin, G.P., Tarnopolsky, M.A., Gibala, M.J., (2010), A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms, J physiol, vol. 588(6), p.1011-1022
(Source: physioinnovation.com)
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