High Intensity Interval Training (HIIT)
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1 Tarbiat Modares University High Intensity Interval Training (HIIT) Hamid AghaAlinejad, PhD Associate Prof. of Exercise Physiology
2 2 Introduction HIIT refers to exercise that is characterized by relatively short bursts of vigorous activity, interspersed by periods of rest or lowintensity exercise for recovery.
3 OVERLOAD Unless the body is subjected to increased demands, improvements in physical fitness will not be made.
4 EFFICIENCY The efficiency principle refers to costbenefit analysis of training. Examples of efficient exercise training; High Intensity Interval Training (HIIT) Resistance training with Blood Flow Restriction (BFR)
5 5 introduction The specific physiological adaptations induced by HIIT determined by: The mode of exercise Exercise intensity Exercise duration The number of intervals performed The duration of recovery The activity patterns during recovery
6 6 سازگاری های ناشی از تمرین اینتروال شدید )HIIT( افزایش سوبستراهاي عضله دسترس در اجراي HIIT موجب افزايش سوبسترهاي در دسترس عضله مي شود. روداس و همکاران )2000( افزايش معنادار فسفوکراتين )31 درصد( و گليکوژن عضالني )32 درصد( پس از 2 هفته HIIT روزانه شامل تکرارهاي 15 ثانيه اي با شدت تمام با 45 ثانيه استراحت بين هر تکرار به عالوه تکرارهاي 30 ثانيه اي آزمون وینگيت با استراحت 12 دقيقه اي بين هر تکرار گزارش کردند. Rodas G, Ventura JL, Cadefau JA, et al A short training programme for the rapid improvement of both aerobic and anaerobic metabolism. Eur J Appl Physiol; 82(56):
7 7 طرح پژوهشی روداس و همکاران )2000(
8 8 17 HIIT 8 همکاران و بارنت )2004( هفته کردند مشاهده افزايش موجب درصدی محتواي استراحتي گليکوژن شد. عضالني Barnett C, Carey M, Proietto J, et al Muscle metabolism during sprint exercise in man: influence of sprint training. J Sci Med Sport; 7(3): ( همکاران و بورگومستر )2005( محتواي افزايش استراحتي گليکوژن عضله درصد( 4 74( آزمون 30 2 با را 6 جلسه HIIT در طول هفته وهله دقيقه با وینگيت اي ثانيه کردند. گزارش جلسه( هر در ها وهله بين ریكاوري Burgomaster KA, Hughes SC, Heigenhauser GJ, et al Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans. J Appl Physiol; 98(6):
9 . 9 Burgomaster K A et al. J Appl Physiol 2005;98:
10 10 2 هفته برنامه فعاليت سبک در جيباال و همکاران )2006( افزايش محتواي تمرين )64 HIIT وهله آزمون وینگيت با 4 هر جلسه( گزارش کردند. گليکوژن عضالني در دقيقه ریكاوري غيرفعال اثر و يا Gibala MJ, Little JP, van Essen M, et al Shortterm sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance. J Physiol; 575(Pt 3):
11 ( همکاران و بورگومستر )2006( افزايش گليکوژن عضالني با را درصد( 4 30 هفتهHIIT )74 آزمون وهله وهله بين ریكاوري دقيقه با وینگيت اي ثانيه کردند گزارش ها(. Burgomaster KA, Heigenhauser GJ, Gibala MJ Effect of shortterm sprint interval training on human skeletal muscle carbohydrate metabolism during exercise and timetrial performance. J Appl Physiol; 100(6):
12 12 بورگومستر و همکاران )2008( افزايش )64 HIIT وهله آزمون وینگيت با گزارش کردند. محتوای گليکوژن و فسفوکراتين 4/5 دقيقه ریكاوري بين وهله را پس ها در از 6 هفته هر جلسه( Burgomaster KA, Howarth KR, Phillips SM, et al Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. J Physiol; 586(1):
13 13 آنزیمي فعاليت تغيير در از مهم ترين تغييرات زيست شيميايي تغيير درگير در تمرين است. اجراي HIIT موجب هوازي و بي هوازي مي شود. در ميزان و فعاليت آنزيم هاي مختلف افزايش در فعاليت هر دوي آنزيم هاي مک دوگال و همکاران )1998( افزايش معنادار فعاليت آنزيم هاي هگزوکيناز فسفوفروکتوکيناز سيترات سينتاز سوکسينات دهيدروژناز و ماالت دهيدروژناز را پس از 7 هفته )104 HIIT وهله آزمون 30 ثانيه اي وینگيت در هر جلسه( گزارش و نتيجه گيري کردند HIIT مي تواند موجب افزايش هر دوي آنزيم هاي اکسايشي و گليکوليتيکي شود. MacDougall JD, Hicks AL, MacDonald JR, et al Muscle performance and enzymatic adaptations to sprint interval training. J Appl Physiol; 84(6):
14 14 MacDougall J D et al. J Appl Physiol 1998;84:
15 15 بورگومستر و همکاران )2006( افزايش حداکثر فعاليت سيترات سينتاز را با 2 هفته HIIT )74 وهله آزمون 30 ثانيه اي وینگيت با 4 دقيقه ریكاوري بين وهله ها( گزارش کردند. همچنين پيروات دهيدروژناز )PDH( در پس از تمرينات باالتر بود. Burgomaster KA, Heigenhauser GJ, Gibala MJ Effect of shortterm sprint interval training on human skeletal muscle carbohydrate metabolism during exercise and timetrial performance. J Appl Physiol; 100(6):
16 16 بورگومستر و همکاران )2008( افزايش مقدار پروتئين پيروات دهيدروژناز و حداکثر فعاليت 3 هيدروکسي آسيل کوآنزیم آ دهيدروژناز و محتواي پروتيين PGC1α را پس از 6 هفته )46 HIIT وهله آزمون وینگيت با 4/5 دقيقه ریكاوري بين وهله ها در هر جلسه( گزارش کردند. Burgomaster KA, Howarth KR, Phillips SM, et al Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. J Physiol; 586(1):
17 17 تارها نوع در تغيير اثر HIIT در نيمرخ تغيير بيان کرد. تارهاي سازگارهاي از ديگر يکي توان مي را عضالني در شده ايجاد جاکوبز و همکاران )1987( به دنبال 6 هفته )62 HIIT وهله 15 ثانيه اي با تمام شدت و 2 6 وهله 30 ثانيه ي با تمام شدت روي چرخ کارسنج( افزايش معنادار درصد تارهاي تند تنش اکسایشي )FTa( و کاهش غيرمعنادار تارهاي کند تنش )ST( را گزارش کردند. Jacobs I, Esbjörnsson M, Sylvén C, et al Sprint training effects on muscle myoglobin, enzymes, fiber types, and blood lactate. Med Sci Sports Exerc; 19(4): همچنين جانسون و همکاران )1990( اثر 64 هفته HIIT )آزمون 30 ثانيه وينگيت( را بر نسبت تارها بررسي کردند. آن ها افزایش تارهاي نوع 2 را از 32 درصد به 38 درصد و کاهش تارهاي نوع 1 را از 57 درصد به 48 درصد گزارش کردند. Jansson E, Esbjörnsson M, Holm I, et al Increase in the proportion of fasttwitch muscle fibres by sprint training in males. Acta Physiol Scand.; 140(3):
18 18 لينوسير و همکاران )1993( افزایش تارهاي کند تنش و کاهش تارهاي تند تنش نوع b را با 7 هفته HIIT )تکرارهاي 5 ثانيه اي با شدت تمام با 55 ثانيه استراحت بين تکرارها( گزارش کردند. آنان اين را واکنشي سازشي براي ظرفيت اکسايشي بيش تر با HIIT بيان کردند. Linossier MT, Denis C, Dormois D, et al Ergometric and metabolic adaptation to a 5s sprint training programme. Eur J Appl Physiol Occup Physiol; 67(5): HIIT که 6 همکاران و داوسون )1998( کردند گزارش هفته نوع تارهاي نسبت نوع 1 تارهاي و افزایش را گونه ي به را معناداري دهد. مي کاهش 2 Dawson B, Fitzsimons M, Green S, et al Changes in performance, muscle metabolites, enzymes and fibre types after short sprint training. Eur J Appl Physiol Occup Physiol; 78(2):
19 19 آلمير و همکاران )1994( که از آزمون 30 ثانيه اي وينگيت به عنوان پروتکل )3 HIIT وهله وینگيت با 2 دقيقه استراحت بين وهله ها( استفاده کردند گزارش کردند که درصد زنجيره سنگين ميوزین )MHC( تارهاي FTb تمايل به کاهش در حالي که درصد MHC تارهاي نوع FTa تمايل به افزایش داشت. Allemeier CA, Fry AC, Johnson P, et al Effects of sprint cycle training on human skeletal muscle. J Appl Physiol, 77(5): ( HIIT 6 همکاران و فرانچ )1998( هفته با تکرار با اي ثانيه تارهاي نوع تغيير عدم تکرارها( بين ریکاوری ثانيه کردند. گزارش را عضالني Franch J, Madsen K, Djurhuus MS, et al Improved running economy following intensified training correlates with reduced ventilatory demands. Med Sci Sports Exerc, 30(8):
20 20 ذخيره ميوگلوبين ذخاير ميوگلوبين ممکن است با افزايش اکسيژن مصرفي در طول HIIT مرتبط باشد. بارگيري دوباره ذخایر ميوگلوبين در مراحل ریكاوري مي تواند اکسيژن در دسترس را در وهله هاي تناوبي بعدي افزایش دهد. اين سازوکار مي تواند تاحدودي توجيه کننده اين نکته باشد که چرا افراد تمرين کرده مي توانند تکرارهاي بيش تري را در پي HIIT انجام دهند. گرين و همکاران )2000( گزارش کردند سطوح ميوگلوبين در پاسخ به فشارهاي هایپوکسي افزايش مي يابد. اين احتمال وجود دارد که در پي HIIT هايپوکسي ايجاد شده بتواند موجب افزايش سطوح ميوگلوبين شود. Green H, Tupling R, Roy B, et al. Adaptations in skeletal muscle exercise metabolism to a sustained session of heavy intermittent exercise. Am J Physiol Endocrinol Metab 2000; 278: E
21 21 سازگاري هاي عصبي از منظر سازگاري هاي عصبي نيز تغييراتي با اين نوع تمرينات در فعال سازي واحدهاي حرکتي ايجاد مي شود. جانسون و همکاران )1990( بيان کردند تغيير ترکيب نوع تارها ممکن است با الگوي تغيير فعال سازي نوع تار عضالني )افزایش تواتر تحریک( مرتبط باشد. Jansson E, Esbjörnsson M, Holm I, et al Increase in the proportion of fasttwitch muscle fibres by sprint training in males. Acta Physiol Scand.; 140(3):
22 22 در اين رابطه کرير و همکاران )2004( افزایش ميزان فعال سازي واحدهاي حرکتي )با ثبت )EMG را پس از 4 هفته HIIT ) 104 وهله رکاب زدن 30 ثانيه اي با شدت تمام با 4 دقيقه ریكاوري فعال بين وهله ها( گزارش کردند. Creer AR, Ricard MD, Conlee RK, et al Neural, metabolic, and performance adaptations to four weeks of high intensity sprintinterval training in trained cyclists. Int J Sports Med; 25(2):9298. )NVC( HIIT است شده داده نشان چنين هم موجب افزایش سرعت عصبي هدایت )MVC( و سرعت عضالني هدایت شود. مي Ross A, Leveritt M, Riek S, Neural Influences on Sprint Running: Training Adaptations and Acute Responses. Sports Med, 31(6):
23 23 HIIT 53 همکاران و بوچيت )2008( برنامه هفته اثر عملکرد بر را پاراسمپاتيکي نوجوانان در عملکرد بهبود ها آن کردند. بررسي کرده تمرين پاراسمپاتيکي کردند. گزارش را ورزشي فعاليت از پس Buchheit M, Millet GP, Parisy A, et al Supramaximal Training and Postexercise Parasympathetic Reactivation in Adolescents. Med. Sci. Sports Exerc, 40(2):
24 24 هورمونی هاي سازگاري بوتکازو و همکاران )2006( اثر 6 ماه HIIT )تکرارهاي 8030 متر( را بر اجراي سرعتي و غلظت هاي پالسمايي آدرنالين و نورآدرنالين در دختران نوجوان بررسي کردند. پس از HIIT حداکثر غلظت آدرنالين به نسبت پيش از تمرين افزايش يافت. HIIT 6 ماه دهد مي نشان ها يافته اين آدرنالين پاسخ و اجرا افزایش موجب شود مي شديد ورزشي فعاليت به Botcazou M, Zouhal H, Jacob C, et al Effect of training and detraining on catecholamine responses to sprint exercise in adolescent girls. Eur J Appl Physiol, 97: 6875.
25 25 همکاران و مکل )2009( پاسخ کوتيزول و تستوسترون جلسه يک به را سرمي 80 تکرار 250 حداکثر درصد با متر سرعت( ها آن کردند. بررسي 4( HIIT افزایش کاهش و تستوسترون کورتيزول کردند. گزارش را سرمي Meckel Y, Eliakim A, Seraev M, et al The effect of a brief sprint interval exercise on growth factors and inflammatory mediators. J Strength Conditioning Res; 23(1): HIIT 4 همکاران و فرزاد )2011( هفته دنبال به افزایش تستوسترون نسبت تام )TCR( تستوسترون کورتيزول به تام نسبت و تستوسترون کورتيزول به آزاد کاهش و کردند. گزارش را کورتيزول )FTCR( Farzad B, Gharakhanlou R, AghaAlinejad H, Curbay DC, Bayati M, Bahraminejad M, Maestu J.(2011). Physiological and Performance Changes from the Addition of a Sprint Interval Program to Wrestling Training. The Journal of Strength and Conditioning Research, 25(9):
26 26 Types of HIIT Shortterm HIIT. In untrained and recreationally active individuals Longterm HIIT. In trained and elite athletes
27 27 lowvolume HIIT in untrained & recreationally active individuals The most common model employed in lowvolume HIIT: Wingate Test, which consists of 30 s of allout cycling (4 6 work bouts separated by a few minutes of recovery, for a total of 2 3 min of intense exercise spread over a training session that lasts 20 min.) Burgomaster et al. (2005) showed that subjects doubled the length of time that exercise could be maintained at a fixed submaximal workload from 26 to 51 min during cycling at 80% of pretraining VO 2 max after only 2 weeks of HIIT.
28 28 Physiological adaptations to 6 sessions of Wingate based HIIT over 2 weeks: Enhanced skeletal muscle oxidative capacity as reflected by the maximal activity and/or protein content of mitochondrial enzymes Improvements in VO2 max Enhanced peripheral vascular structure and function Reduced rate of glycogen utilization Reduced lactate production Increased capacity for wholebody and skeletal muscle lipid oxidation Increased muscle content of metabolic transport proteins van Loon LJC, Meeusen R (eds): Limits of Human Endurance. Nestlé Nutr Inst Workshop Ser, vol 76, pp 51 60, ( DOI: / ) Nestec Ltd., Vevey/S. Karger AG., Basel, 2013
29 29 A more practical protocol; The protocol consists of 10 60second work bouts at a constantload intensity that elicits 90% of MHR, interspersed with 60 s of recovery. the model is also effective at inducing rapid skeletal muscle remodeling towards a more oxidative phenotype. Little JP, Safdar A, Wilkin GP, et al: A practical model of lowvolume highintensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms. J Physiol 2010; 588:
30 30 Why HIIT in untrained & recreationally active individuals HIIT accelerates the adaptation to training HIIT may be especially beneficial early in a training intervention in such populations, and may be supplemented with traditional aerobic training later on to maximize training adaptations. HIIT provides infinite variety, with the number, duration and intensity of each of the work bouts being adjustable, along with the duration and intensity of the recovery intervals.
31 31 Coyle s model Endurance performance is a function of TheVO2max, Efficiency (exercise economy), and The fractional utilization of the VO2max. While longer term HIIT may invoke central cardiovascular adaptations, it appears that the short term HIIT mainly stimulates peripheral muscle metabolic adaptations. Coyle EF: Integration of the physiological factors determining endurance performance ability. Exerc Sport Sci Rev 1995; 23:
32 32 Coyle s model In terms of Coyle s model, HIITinduced improvements in substrate utilization and oxidative energy turnover may therefore enhance endurance capacity by increasing the fractional utilization of the VO2max.
33 33 Highvolume HIIT in Highly Trained Individuals The precise nature of the HIIT stimulus has varied from repeated intervals lasting up to 5 min at an intensity eliciting 80% VO2max to 30second efforts at an allout pace or power outputs corresponding to 175% of VO2max.
34 34 Research finding One of the first studies to demonstrate the beneficial effect of HIIT on performance in trained subjects was conducted by Acevedo and Goldfarb (1989). 7 competitive male distance runners; 8 weeks; 3 days per week; intervals at 90 95% of MHR or Fartlek style workouts, whereas they maintained their habitual continuous runs on the other days of the week. Results: 10km race time improved after the intervention by over 1 min from 35:27 to 34:24, despite no change in VO2max. Acevedo EO, Goldfarb AH: Increased training intensity effects on plasma lactate, ventilatory threshold, and endurance. Med Sci Sports Exerc. 1989; 21:
35 35 Research finding 6 to 9week period; a group of runners replaced approximately one quarter of their normal training volume with 12 30s allout sprint runs; 3 4 times per week; and a group continued their normal endurance training ( 55 km/week). Results: VO2max was not altered; however, the HIIT intervention improved 3 km (from 10.4 to 10.1 min) and 10 km run time (from 37.3 to 36.3 min), whereas the control group showed no change in performance. Bangsbo J, Gunnarsson TP, Wendell J, et al: Reduced volume and increased training intensity elevate muscle Na+K+ pump alpha2subunit expression as well as short and longterm work capacity in humans. J Appl Physiol 2009; 107:
36 36 The mechanisms of performance improvements after HIIT The mechanisms responsible for the observed performance improvements after HIIT in highly trained individuals are likely different compared to less trained subjects. HIIT in highly trained subjects improves Skeletal muscle buffering capacity, and Na + /K + pump activity may help to preserve cell excitability and force production, thereby delay fatigue development during intense exercise
37 37 HIIT planning consideration 1) It is recommended that HIIT be used periodically as an additional stimulus to adaptation, perhaps every 8 10 weeks and/or in the taper period prior to a major competition. 2) It has been proposed that a polarized approach to training, in which 75% of total training volume be performed at low intensities, with 10 15% performed at very high intensities may be the optimal training intensity distribution for elite athletes who compete in intense endurance events.
38 38 HIIT planning consideration It is feasible that Performing HIIT in hypoxia might further increase the signaling which results in enhanced angiogenesis or mitochondrial biogenesis. Several nutritional ergogenic aids including caffeine, creatine, nitrate, sodium bicarbonate and βalanine, alone or in combination, during HIIT could theoretically facilitate training quality and thus result in an improved training outcome.
39 39 HIIT planning consideration A Model for the Interference Phenomenon
40 40 HIIT protocols The Little/Gibala protocol goes as follows: 60 seconds high intensity 75 seconds recovery Repeat for 8 12 cycles Total time: minutes 6 sessions over 2 weeks Outcomes; Improves in VO2max Improves in time trial performance Increases in mitochondrial enzymes
41 HIIT protocols The Tabata protocol: 20 seconds high intensity 10 seconds recovery Repeat for 8 cycles Total time: 4 minutes 5 times per week over 6 weeks 41 Outcomes; Tabata found that the 4 minute Tabata routine was comparable to 60 minutes of cycling at 70% MHR when measuring improvements in VO2 max. However, when assessing improvements in anaerobic threshold, the CT cyclists had not experienced any improvements, whereas the Tabata subjects had increases in anaerobic capacity by 28%.
42 42 HIIT Modes Walking Running Cycling Rowing Skipping Stair Climbing Stepping Swimming Boxing Kettlebells Bodyweight Circuits
43 43 HIIT Modes
44 44 Thanks for your attention
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