High Intensity Interval Training

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Information about High Intensity Interval Training
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Published on December 13, 2007

Author: BAWare

Source: authorstream.com

Why Exercise?:  Why Exercise? Improve Performance Improve Body image Improve Fitness Relieve stress/ feel good Why exercise? Improve Performance:  Why exercise? Improve Performance Matt Barnes Golden State Warriors UCLA Sam Warburg Stanford Tennis NCAA doubles champ US Open 2006 Albert Hollis University of Georgia Football H.S. 100m time = 10.32 sec Slide3:  “A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more.” Steve Prefontaine Why exercise? Slide4:  Why Exercise? Obesity is associated with what disease states? high blood pressure & cardiovascular disease Insulin resistance & Diabetes High Cholesterol Osteoarthritis Cancer risk may increase due to elevated hormones associated with obesity? sleep apnea, abdominal hernias, varicose veins, gout, gall bladder disease, respiratory problems What's the most efficient exercise to improve fitness in the shortest amount of time?:  What's the most efficient exercise to improve fitness in the shortest amount of time? Aerobic exercise (low to moderate intensity for 40-120 min/day) Resistance exercise (weight lifting for ~1 hr/day) Stretching (yoga, Pilates) High intensity or Sprint exercise for (2-40 min/day) Slide7:  Physiological adaptations following endurance training (ET) (60-75% VO2max) are well understood. In addition, the effects of sprint interval training (SIT) (>150% VO2max power) have been investigated. INTRODUCTION Slide8:  ↑ 60-70% VO2max >150% VO2max power What about adaptations following high intensity interval training? INTRODUCTION :  INTRODUCTION Even though HIIT is a common tool used by coaches and trainers to improve sprint and overall athletic performance, the effects of high intensity interval training (HIIT) (90% VO2max) on whole body and skeletal muscle metabolism have only recently been given similar attention. The purpose of our study was to investigate the effects of a short-term HIIT protocol on whole body and skeletal muscle metabolism in women of average fitness. Jason L. Talanian1, Stuart D.R. Galloway2, George J. F. Heigenhauser3, Arend Bonen1 & Lawrence L. Spriet1 :  Jason L. Talanian1, Stuart D.R. Galloway2, George J. F. Heigenhauser3, Arend Bonen1 & Lawrence L. Spriet1 TWO WEEKS OF HIGH-INTENSITY AEROBIC INTERVAL TRAINING INCREASES THE CAPACITY FOR FAT OXIDATION DURING EXERCISE IN WOMEN 1Department of Human Health and Nutritional Sciences, University of Guelph, Guelph, Ontario, Canada. 2Department of Sport Studies, University of Stirling, Scotland.3Department of Medicine, McMaster, University, Hamilton, Ontario, Canada. *J Appl Physiol. 2006 Dec 14 [Epub] METHODS:  METHODS Each training session required subjects to perform ten cycling bouts at 90% of VO2peak for 4 minutes, with 2 minutes of passive recovery between each bout. Subjects performed a VO2peak test and a 60 min cycling bout at ~64% of pre-training VO2peak prior to and following training. Exercise intensity that elicits fat oxidation :  Exercise intensity that elicits fat oxidation Stisen, Eur J Appl physiol. 2006 Exercise intensity that elicits fat oxidation :  Exercise intensity that elicits fat oxidation Slide14:  Descriptive Results n = 8 females Slide15:  Respiratory from Session 2 & 7 Slide16:  Respiratory results from Session 2 & 7 Slide17:  Heart rate and Respiratory results from Session 2 & 7 Increases in aerobic capacity:  Increases in aerobic capacity Slide19:  60 minute cycling trial at ~60% VO2peak Slide20:  60 minute cycling trial at ~60% VO2peak Slide21:  Phosphorylase Phosphatase G-1-P Phosphorylase-a ADP AMP Glycogen Phosphorylase-b + Glycolysis Glycogenolysis 60 minute cycling trial at ~60% VO2peak :  60 minute cycling trial at ~60% VO2peak Mitochondrial Capacity:  Mitochondrial Capacity TG utilization during exercise:  TG utilization during exercise van Loon. J Appl Physiol. 2004 Lipolysis:  Lipolysis TG utilization during exercise:  TG utilization during exercise van Loon. J Appl Physiol. 2004 Slide27:  60 minute cycling trial at ~60% VO2peak IMTG utilization during exercise:  IMTG utilization during exercise Watt. J Physiol. 2002 IMTG use during exercise FFA LCFA utilization during exercise:  LCFA utilization during exercise Slide30:  Is there an increase in the potential of the muscle cell to take up FFA? Skeletal Muscle Adaptations following two weeks of HIIT:  Skeletal Muscle Adaptations following two weeks of HIIT Fatty acid transport:  Fatty acid transport Did fatty acid transport through FABPpm increase? :  Did fatty acid transport through FABPpm increase? Mitochondrial membrane FABPpm = malate-aspartate aminotransferase Did fatty acid transport through FABPpm increase? :  Did fatty acid transport through FABPpm increase? FABPpm total protein content increased ~25% Perry CG. J Appl Physiol. 2006 [Epub] Fatty acid transporters:  Fatty acid transporters Fatty acid transporters:  Fatty acid transporters Holloway, J Physiol., 2006, 15, 201-210 Summary :  Summary Seven sessions of HIIT training over a two week period offers a short duration stimulus to improve whole body fat oxidation and the capacity for skeletal muscle to oxidize fat. The short duration of our training provides a tool that can be incorporated into existing training protocols to maximize training adaptations in a short period of time, or can be used by untrained individuals to improve initial fitness with only three hours of training a week for two weeks. What’s next?:  What’s next? Does FAT/CD36 content on the plasma membrane and mitochondrial membrane change following exercise training? PM MOM FAT/CD36 FAT/CD36 FAT/CD36 FAT/CD36 FAT/CD36 FAT/CD36 FAT/CD36 FAT/CD36 FAT/CD36 FAT/CD36 FAT/CD36 What's the most efficient exercise to improve fitness in the shortest amount of time?:  What's the most efficient exercise to improve fitness in the shortest amount of time? Aerobic exercise (low to moderate intensity for 40-120 min/day) (~300-1200kcal) Resistance exercise (weight lifting for ~1 hr/day) (~300-600kcal) Stretching (yoga, Pilates(~200-500kcal) High intensity or Sprint exercise for (2-40 min/day) (~400-600kcal)

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