Download or read book The Effect of Interval Intensity on Time to Exhaustion During High Intensity Interval Training HIIT Running in Recreational Male Runners written by Andrew M. Hahn and published by . This book was released on 2019 with total page 38 pages. Available in PDF, EPUB and Kindle. Book excerpt: High Intensity Interval Training (HIIT) has become extremely popular in recent years, however, current HIIT prescriptions lack guidelines regarding interval intensities and associated margins. The purpose of this study is to investigate Run Time to Exhaustion (Te) and provide insight regarding HIIT intensities for future aerobic exercise programming. Ten healthy adult male recreational runners (Age=22.9 ± 2.5 yr., Ht=1.72 ± 0.1m, BM=74.1 ± 7.4 kg) measured maximal oxygen consumption (VO2max) (52.4 ± 6.1ml/kg/min) with a graded exercise test (GXT). Running speed was determined using ACSM running equation for exercise metabolism. Protocols 1-3 were HIIT running sessions, and Protocol 4 was a continuous running trial, all of the same average intensity (80% VO2max). All HIIT trials implemented aerobic style bout durations of 2 minutes each, with a 1:1 work to active rest/recovery ratio. A repeated measures ANOVA determined that mean Te differed statistically between the 4 protocols. Protocol 1 elicited a significant reduction in mean Te when compared to all other conditions. Based on the findings of this study, recreational runners can monitor variables and/or prescribe intensities to maximize economy and efficacy of aerobic HIIT program implementation.
Download or read book The Effects of High intensity Interval Training on Division I College 800 1500m Runner s written by Ffion Gwenith Price and published by . This book was released on 2017 with total page 48 pages. Available in PDF, EPUB and Kindle. Book excerpt: Middle distance runners are always searching for ways to improve performance. This study was conducted to see if high intensity interval training (HIIT) on a cycle ergometer could help improve overall performance within 800/1500m runners. It was hypothesized that HIIT would increase performance, through decreasing 1500m times and increasing time to fatigue. Athletes completed two HIIT sessions every week for four weeks. Pre- and post- performance tests: incremental treadmill test (run to volitional exhaustion) and a 1500m time trial. In addition to performance, athlete’s stride length and stride frequency during the 1500m time trial were recorded. No significant changes were seen within performance measures nor stride length and frequency. It was concluded two weekly training sessions of HIIT for four weeks does not significantly increase performance within college Division I 800/1500m athletes.
Download or read book Science and Application of High Intensity Interval Training written by Laursen, Paul and published by Human Kinetics. This book was released on 2019 with total page 672 pages. Available in PDF, EPUB and Kindle. Book excerpt: The popularity of high-intensity interval training (HIIT), which consists primarily of repeated bursts of high-intensity exercise, continues to soar because its effectiveness and efficiency have been proven in use by both elite athletes and general fitness enthusiasts. Surprisingly, few resources have attempted to explain both the science behind the HIIT movement and its sport-specific application to athlete training. That’s why Science and Application of High-Intensity Interval Training is a must-have resource for sport coaches, strength and conditioning professionals, personal trainers, and exercise physiologists, as well as for researchers and sport scientists who study high-intensity interval training.
Download or read book Training Intensity Volume and Recovery Distribution Among Elite and Recreational Endurance Athletes written by Thomas L. Stöggl and published by Frontiers Media SA. This book was released on 2019-09-20 with total page 167 pages. Available in PDF, EPUB and Kindle. Book excerpt:
Download or read book Science and Application of High Intensity Interval Training written by Paul Laursen and published by Human Kinetics. This book was released on 2019-01-02 with total page 672 pages. Available in PDF, EPUB and Kindle. Book excerpt: The popularity of high-intensity interval training (HIIT), which consists primarily of repeated bursts of high-intensity exercise, continues to soar because its effectiveness and efficiency have been proven in use by both elite athletes and general fitness enthusiasts. Surprisingly, few resources have attempted to explain both the science behind the HIIT movement and its sport-specific application to athlete training. That’s why Science and Application of High-Intensity Interval Training is a must-have resource for sport coaches, strength and conditioning professionals, personal trainers, and exercise physiologists, as well as for researchers and sport scientists who study high-intensity interval training. Authors Paul Laursen and Martin Buchheit—both well-known, expert-level HIIT researchers as well as practitioners and endurance athletes—do a masterful job of blending science-based concepts of HIIT with practical application strategies. Laursen, Buchheit, and a team of highly qualified contributors—who bring hundreds of years of combined HIIT science and application experience from across all sports—have written Science and Application of High-Intensity Interval Training to provide practitioners and athletes an understanding of the foundational principles of HIIT programming. Chapters in the first section describe five types of training, how to manipulate HIIT variables to maximize improvements in physical performance, and how to incorporate HIIT into a general training program. Readers will also learn the influence HIIT can have on fatigue, stress, and an athlete’s overall health. The final 20 chapters each focus on a different sport and are written by leading coaches or practitioners who have successfully applied HIIT principles at an elite level in their respective sport. These chapters describe specific ways to incorporate HIIT into a training regimen for everything from combat sports to endurance events to the most popular U.S. and international individual and team sports. Each chapter also contains sport-specific preparation and competition phases, an overall one-year training program, and a brief story of how the coach or practitioner who authored the chapter used HIIT to successfully prepare an athlete for a competition. Knowing the proper ways to incorporate high-intensity interval training into a fitness or conditioning program is of vital importance: Not following proper protocols can lead to excessive and prolonged fatigue, illness, or injury. Science and Application of High-Intensity Interval Training is an essential guide for those who want to incorporate HIIT into their own training or their athletes’ programming. Earn continuing education credits/units! A continuing education course and exam that uses this book is also available. It may be purchased separately or as part of a package that includes all the course materials and exam.
Download or read book The Effects of a Three week High Intensity Interval Training Program on Fitness Related Parameters Among 3 Different Populations from North China written by Linghao Kong and published by . This book was released on 2018 with total page 178 pages. Available in PDF, EPUB and Kindle. Book excerpt: ABSTRACT: The purpose of the study was to investigate the effects of a 3-week High Intensity Interval Training (HIIT) program on fitness-related parameters (peak heart rate, peak Rating of Perceived Exertion (RPE), V ̇O2peak, time to exhaustion, and lactate threshold) among three different populations (healthy inactive, healthy active, prehypertension in China). In addition, resting blood pressure was also measured before and after the 3-week HIIT program. Males (N = 30; age = 18 - 30 years) were assigned to three groups according to the recruitment criteria. Six 2 (Time) x 3 (Group) mixed factorial ANOVAs were performed to determine if differences existed in the six dependent variables. Regardless of the group difference, significant main effects were found for systolic and diastolic blood pressure, V ̇O2peak, time to exhaustion, and lactate threshold for test occasions. No significant interaction effects were found for any variables, no significant main effects were found for peak RPE and peak heart rate. A 3-week HIIT intervention lowered resting blood pressure, while increasing time to exhaustion, lactate threshold, and V ̇O2peak for all three different groups included. Peak heart rate and peak RPE were unchanged.
Download or read book Highlights in elite sports and performance enhancement 2021 22 written by Kazushige Goto and published by Frontiers Media SA. This book was released on 2023-03-30 with total page 112 pages. Available in PDF, EPUB and Kindle. Book excerpt:
Download or read book HIIT written by Barrett Williams and published by Barrett Williams. This book was released on 2024-08-26 with total page 122 pages. Available in PDF, EPUB and Kindle. Book excerpt: ### HIIT Transform Your Body, Mind, and Life with High-Intensity Interval Training Unlock the ultimate fitness revolution with "HIIT," the essential guide to mastering High-Intensity Interval Training! Whether you're a fitness newbie or an experienced athlete, this comprehensive eBook is your go-to resource for transforming your body, boosting your health, and invigorating your life. **Discover the Power of HIIT** In "HIIT," you'll dive deep into the world of High-Intensity Interval Training, starting with an engaging introduction that covers what HIIT is, its rich history, and the scientific principles that make it so effective. Learn how this dynamic workout method has revolutionized fitness regimens globally and continues to evolve. **Uncover Life-Changing Benefits** Explore the multitude of benefits HIIT offers, from cardiovascular improvements and metabolic boosts to enhanced fat loss and time-efficient workouts. This book breaks down the science behind these benefits, providing you with the knowledge to maximize your workout efficiency. **Beginner to Advanced â There's Something for Everyone** Embark on your HIIT journey with sections tailored for beginners, including easy-to-follow exercises, safety tips, and mindset preparation. As you progress, advanced strategies incorporating equipment, high-intensity techniques, and progressive overload will keep your workouts challenging and effective. **Personalized Workouts and Nutrition** Learn to design custom HIIT workouts that align with your fitness goals. Dive into specialized chapters on weight loss, muscle building, and cardiovascular health, and discover how proper nutrition and hydration can amplify your results. **HIIT for Every Lifestyle** "HIIT" offers practical advice on integrating this powerful workout into any lifestyle. Whether you have a busy schedule, travel frequently, or want to incorporate HIIT into family life, you'll find actionable tips to keep you on track. **Mental Health and HIIT** Unlock the mental rewards of HIIT with sections dedicated to stress reduction, mental resilience, and the positive impact on overall mental well-being. Real-life success stories and testimonials will inspire and motivate you on your fitness journey. **Embrace the Future of Fitness** Stay ahead of the curve with insights into the future of HIIT, innovations in the field, and the role of technology. Learn about global trends and research that are shaping the next generation of fitness. "HIIT" is more than just a workout guideâit's your comprehensive blueprint for a healthier, happier, and more energetic life. Embrace the HIIT lifestyle and start transforming your body and mind today!
Download or read book High Intensity Interval Training written by Sean Bartram and published by Penguin. This book was released on 2015-07-07 with total page 425 pages. Available in PDF, EPUB and Kindle. Book excerpt: Are you looking to burn fat and get lean and strong, and do it all in less time? HIIT, or High-Intensity Interval Training, involves workouts with short bursts of high-intensity, heart-pumping exercise followed by short periods of rest. This dynamic, fat-burning training strategy has been proven to strengthen the whole body and improve cardiovascular health, and the workouts take less time compared to traditional training methods. From the official trainer to the Indianapolis Colts cheerleaders comes Idiot’s Guides: High-Intensity Interval Training, a comprehensive guide to HIIT, featuring beautiful, full-color photos and detailed step-by-step instructions. Here’s what you’ll find inside: • Over 60 step-by-step exercises and beautiful photography to help you train smarter and faster • 90 structured workout routines to target every area of your body and ensure that you never grow bored with your workouts • 10 comprehensive training programs that can be done anywhere and anytime to help you transform your health and train your entire body • Detailed, visual instruction from a professional that’s organized by level of fitness, so it’s suitable for the beginner or the pro Get ready to break a serious sweat as you train your way to a leaner, stronger, calorie-burning body!
Download or read book Effect of High Intensity Interval Training HIIT on Vascular Function and Insulin Sensitivity written by Shinichiro Sugiura and published by . This book was released on 2015 with total page 195 pages. Available in PDF, EPUB and Kindle. Book excerpt: High-intensity interval training (HIIT) is characterized by short bursts of vigorous physical activity, interspersed by periods of rest or low-intensity exercise of varying durations. HIIT may be used as an effective alternative to traditional endurance training, resulting in similar or greater improvements in a number of physiological, performance, and health-related indices in both healthy and in individuals with chronic diseases. The present thesis examined the effects of a two-week HIIT program on measures of aerobic fitness, vascular function (Chapter 3) and insulin sensitivity (Chapter 4). The first study demonstrated no effect on flow-mediated dilation or peak oxygen uptake following two weeks of HIIT with L-arginine supplement compared to HIIT alone, although both groups improved time to exhaustion and the peak work rate during progressive ramp exercise to fatigue. The results of the second study demonstrated six session of HIIT had no effect on glucose appearance and removal (i.e. oral glucose tolerance test, OGTT) or insulin sensitivity in healthy individuals with family history of type 2 diabetes mellitus (T2DM) or in healthy individuals without a family history of T2DM. However, results of the multiple regression analysis indicated that high density lipoprotein (HDL) and low density lipoprotein (LDL) significantly predicted insulin sensitivity in healthy individuals with a family history of T2DM. In order to prevent chronic diseases, such as T2DM, as well as other diseases that have a sedentary lifestyle as a primary risk factor, it is critical that individuals engage in regular physical activity in an effort to curb the rising trends in the prevalence of hypokinetic diseases. Although the results of the present investigation did not provide significant findings in this group of young, healthy adults, further investigations are necessary, including an examination of the physiological adaptations and compliance associated with longer term HIIT exercise programs, the inclusion of additional patient populations, and the optimal combination of exercise intensity, duration and recovery intervals in order to promote HIIT as an effective, efficient alternative training method.
Download or read book The One Minute Workout written by Martin Gibala and published by Penguin. This book was released on 2017-02-07 with total page 274 pages. Available in PDF, EPUB and Kindle. Book excerpt: Finally, the solution to the #1 reason we don’t exercise: time. Everyone has one minute. A decade ago, Martin Gibala was a young researcher in the field of exercise physiology—with little time to exercise. That critical point in his career launched a passion for high-intensity interval training (HIIT), allowing him to stay in shape with just a few minutes of hard effort. It also prompted Gibala to conduct experiments that helped launch the exploding science of ultralow-volume exercise. Now that he’s the worldwide guru of the science of time-efficient workouts, Gibala’s first book answers the ultimate question: How low can you go? Gibala’s fascinating quest for the answer makes exercise experts of us all. His work demonstrates that very short, intense bursts of exercise may be the most potent form of workout available. Gibala busts myths (“it’s only for really fit people”), explains astonishing science (“intensity trumps duration”), lays out time-saving life hacks (“exercise snacking”), and describes the fascinating health-promoting value of HIIT (for preventing and reversing disease). Gibala’s latest study found that sedentary people derived the fitness benefits of 150 minutes of traditional endurance training with an interval protocol that involved 80 percent less time and just three minutes of hard exercise per week. Including the eight best basic interval workouts as well as four microworkouts customized for individual needs and preferences (you may not quite want to go all out every time), The One-Minute Workout solves the number-one reason we don’t exercise: lack of time. Because everyone has one minute.
Download or read book The Effect of Workload Reductions on Anaerobic Work During High Intensity Running written by Taylor Keith Kennon and published by . This book was released on 2017 with total page 37 pages. Available in PDF, EPUB and Kindle. Book excerpt: Anaerobic capacity has implications in health and sport. Sprint interval training improves anaerobic capacity, aerobic factors, as well as performance. Optimal durations for taxing anaerobic capacity have been shown to be 60 seconds, and have been elicited using the Anaerobic Speed Test. In order to maintain this optimal duration for multiple sets, a decreasing workloads method must be used as fatigue increases following each set. These work-loading methods must be compared to determine which protocol allows for the maximum exercise volume to be achieved. The purpose of this study was to compare the effects of three different workload protocols on exercise volume completed during multiple sets of exhaustive anaerobic running on a treadmill. Twelve recreationally active male subjects completed a preliminary session (VO2max test) followed by three sessions of high intensity running on a graded treadmill with three different protocols using parameters adopted from the AST (20% grade, 8 mph to exhaustion). Four sets were completed during each protocol. Protocols included: 1) constant sets (CS): no descending work load in all four sets, 2) descending speed (DS): the speed is decreased by 10% for each subsequent set, 3) descending grade (DG): the grade is decreased by 10% for each subsequent set. Time to exhaustion, work, Stride frequency, heart rate, and RPE were measure for every set. Total work achieved during the four sets of the DS protocol was significantly higher than both the CS (p
Download or read book Maximum Interval Training written by Cissik, John and published by Human Kinetics. This book was released on 2015-05-05 with total page 368 pages. Available in PDF, EPUB and Kindle. Book excerpt: Are you ready to challenge yourself, and turn up the intensity of your workouts? Are you ready for a proven program that burns fat, increases muscle, and sculpts the physique you’ve always wanted? If so, then Maximum Interval Training is for you! Maximum Interval Training combines high-intensity exercises and nontraditional equipment with a variety of modalities and training options to stimulate muscle growth, avoid plateaus, and produce results.
Download or read book High Intensity Interval Training written by Jade Marks and published by Jade Marks. This book was released on 2015-04-10 with total page 77 pages. Available in PDF, EPUB and Kindle. Book excerpt: Want to keep in tiptop shape but don’t have the time to devote long hours at the gym? This book is a guide to show you how HIIT can work to transform your own body effectively in the least amount of time. HIIT is a training program that minimizes time and equipment. Many of us are busy with our personal or business commitments and have lifestyles that don’t lend themselves to spending hours in the gym. We have better things to do right? This book gives you a full 30 day HIIT workout PLUS an additional 50 free resources on where you can get tons of HIIT workouts that will keep you on pace and keep you looking hot in great shape. This is a no brainer! You can have your first HIIT workout under your belt within the next 30 minutes! We’ll see you inside!
Download or read book 60 Second Sweat written by Patrick Striet and published by Simon and Schuster. This book was released on 2016-12-27 with total page 256 pages. Available in PDF, EPUB and Kindle. Book excerpt: There are—literally—thousands of fitness programs out there to choose from. What makes the 60-Second Sweat different? For the past 15 years, Patrick Striet has run a fitness training facility in Cincinnati, Ohio, where he has worked with hundreds of every day men and women—working moms, college students, senior citizens, middle-aged men, and more (plus a few elite athletes). Through this experience, he has identified the barriers most people face when it comes to exercising consistently—lack of time, lack of results, injuries, boredom—and specifically designed the 60-Second Sweat to address them. The 60-Second Sweat is: Efficient: Most mainstream fitness programs call for a 5 to 6-day per week commitment, with workouts ranging up to an hour (or more) in duration. What’s more, most programs focus on one component of fitness in each workout. For example, you might do cardiovascular exercises for 45 minutes on Monday, Wednesday and Friday, and then strength train for an hour on Tuesday, Thursday and Saturday. Who has time for that? Not me…and probably not you either. With the 60-Second Sweat, you’ll work out between 20 to 40 minutes a day for 3 to 4 days a week, and you will never be performing the same exercise or activity for more than 1 minute at a time. Effective: HIIT (high-intensity interval training), in which you alternate between bouts of intense exercise and short “rest” periods, has been a growing fitness trend for several years now, and for good reason. Research has shown that it’s more effective than traditional steady-state workouts for both building cardiovascular fitness and shedding fat. However, it neglects muscular fitness, which is key for boosting metabolism. So the 60-Second Sweat combines HIIT with MRT (metabolic resistance training) to build strength along with cardiovascular fitness in one comprehensive workout. Safe: Keeping in mind the typical orthopedic issues most “real world” adult face—cranky knees, aching backs, stiff shoulders, and sore necks—the 60-Second Sweat gives equal weight to every muscle group, and not just the showy mirror muscles emphasized by many fitness programs. Exercises progress gradually in difficulty and intensity so that you start seeing results right away, building from a beginner level to advanced in just 9 weeks. Varied: The 60-Second Sweat is a balanced and functional movement-based plan, requiring basic and fundamental human movement patterns performed with bare bones equipment. During the 60-Second Sweat workouts, you will never be performing the same exercise or activity for more than 1 minute, so you will never get bored. Every exercise, set, rep…every minute…will count for and towards something: developing the best and fittest you! Bottom line: the days of inefficient, archaic, time-consuming, unsafe, and impractical fitness workouts are over. Based on the most up-to-date principles in modern exercise science, the 60-Second Sweat is a program, not just a workout. It is not a short-term fix, but, rather, a roadmap to the fittest, most confident you. While the 60-Second Sweat workouts will certainly challenge you and leave you dripping in sweat, that’s not the end goal. The purpose of the programs in this book is for you to attain phenomenal and sustainable fitness…safely and realistically…1 minute at a time.
Download or read book High Intensity Exercise in Hypoxia Beneficial Aspects and Potential Drawbacks written by Olivier Girard and published by Frontiers Media SA. This book was released on 2018-01-25 with total page 169 pages. Available in PDF, EPUB and Kindle. Book excerpt: In the past, ‘traditional’ moderate-intensity continuous training (60-75% peak heart rate) was the type of physical activity most frequently recommended for both athletes and clinical populations (cf. American College of Sports Medicine guidelines). However, growing evidence indicates that high-intensity interval training (80-100% peak heart rate) could actually be associated with larger cardiorespiratory fitness and metabolic function benefits and, thereby, physical performance gains for athletes. Similarly, recent data in obese and hypertensive individuals indicate that various mechanisms – further improvement in endothelial function, reductions in sympathetic neural activity, or in arterial stiffness – might be involved in the larger cardiovascular protective effects associated with training at high exercise intensities. Concerning hypoxic training, similar trends have been observed from ‘traditional’ prolonged altitude sojourns (‘Live High Train High’ or ‘Live High Train Low’), which result in increased hemoglobin mass and blood carrying capacity. Recent innovative ‘Live Low Train High’ methods (‘Resistance Training in Hypoxia’ or ‘Repeated Sprint Training in Hypoxia’) have resulted in peripheral adaptations, such as hypertrophy or delay in muscle fatigue. Other interventions inducing peripheral hypoxia, such as vascular occlusion during endurance/resistance training or remote ischemic preconditioning (i.e. succession of ischemia/reperfusion episodes), have been proposed as methods for improving subsequent exercise performance or altitude tolerance (e.g. reduced severity of acute-mountain sickness symptoms). Postulated mechanisms behind these metabolic, neuro-humoral, hemodynamics, and systemic adaptations include stimulation of nitric oxide synthase, increase in anti-oxidant enzymes, and down-regulation of pro-inflammatory cytokines, although the amount of evidence is not yet significant enough. Improved O2 delivery/utilization conferred by hypoxic training interventions might also be effective in preventing and treating cardiovascular diseases, as well as contributing to improve exercise tolerance and health status of patients. For example, in obese subjects, combining exercise with hypoxic exposure enhances the negative energy balance, which further reduces weight and improves cardio-metabolic health. In hypertensive patients, the larger lowering of blood pressure through the endothelial nitric oxide synthase pathway and the associated compensatory vasodilation is taken to reflect the superiority of exercising in hypoxia compared to normoxia. A hypoxic stimulus, in addition to exercise at high vs. moderate intensity, has the potential to further ameliorate various aspects of the vascular function, as observed in healthy populations. This may have clinical implications for the reduction of cardiovascular risks. Key open questions are therefore of interest for patients suffering from chronic vascular or cellular hypoxia (e.g. work-rest or ischemia/reperfusion intermittent pattern; exercise intensity; hypoxic severity and exposure duration; type of hypoxia (normobaric vs. hypobaric); health risks; magnitude and maintenance of the benefits). Outside any potential beneficial effects of exercising in O2-deprived environments, there may also be long-term adverse consequences of chronic intermittent severe hypoxia. Sleep apnea syndrome, for instance, leads to oxidative stress and the production of reactive oxygen species, and ultimately systemic inflammation. Postulated pathophysiological changes associated with intermittent hypoxic exposure include alteration in baroreflex activity, increase in pulmonary arterial pressure and hematocrit, changes in heart structure and function, and an alteration in endothelial-dependent vasodilation in cerebral and muscular arteries. There is a need to explore the combination of exercising in hypoxia and association of hypertension, developmental defects, neuro-pathological and neuro-cognitive deficits, enhanced susceptibility to oxidative injury, and possibly increased myocardial and cerebral infarction in individuals sensitive to hypoxic stress. The aim of this Research Topic is to shed more light on the transcriptional, vascular, hemodynamics, neuro-humoral, and systemic consequences of training at high intensities under various hypoxic conditions.
Download or read book The Effect of High Intensity Running Training on Work Capacity in Football soccer written by Timothy James Rogers and published by . This book was released on 2010 with total page 115 pages. Available in PDF, EPUB and Kindle. Book excerpt: 'Rationale: High Intensity Interval Training (HIIT) has been used by elite athletes for decades however, it is a relatively under researched training methodology in a team sport setting. Aim: The purpose of this study was to evaluate the effect of a high intensity interval training protocol on aerobic power and physical performance in competitive matches. Intervention: Twenty-five (25) players were recruited from a national Under 20 men's football (soccer) program. Players were randomly assigned to one of two intervention groups; - A high intensity interval training intervention group - A control group The intervention group completed a 10 minute interval training session, three times a week comprised of two sets of eight bouts of 15 second shuttles at approximately 120% of maximum aerobic speed, for a four week period. The control group performed a juggling exercise that was matched for time with the intervention group. Participants were not blinded to the intervention. Pre and post intervention testing involved physiological field testing including the Multi-stage Shuttle Test (MSST), vertical jump and 20 m sprint time. In addition, pre and post intervention match analysis data were derived from GPS devices. Three games were analysed pre and post intervention. Changes between the intervention and control groups, across the entire group from pre to post were analysed. (...) (Abstract)
