Programming Statistics 56.2% of people quit on account of exercise being too difficult poor experiences. Injury rates.
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1 Session 654: HIIT or HVIT - Which do you do and do you know the difference? Fabio Comana, MA., MS., NASM CPT, CES & PES; ACE CPT & LWMC; ACSM HFS, NSCA CSCS; CISSN National Academy of Sports Medicine fabio.comana@nasm.org HIIT Programs: Think to your programs and your clients What experiences are you creating have you surveyed your participants? What are your, and your client expectations of HIIT programs? o Weight loss session + EPOC (afterburn).. Concerns with injuries? NOTES Programming Statistics 56.2% of people quit on account of exercise being too difficult poor experiences. Injury rates. Calories? Is exercise really enough? Average session = kcal = 6 7 sessions / week Can the average client handle 500+ kcal sessions? Fran = most popular Crossfit WOD = 180 kcal average. Developed by Fabio Comana, MA., MS., All rights Reserved Page 1
2 NOTES Influenced 1 st by intensity, 2 nd by volume (duration). ~14% of exercise energy (research cannot accurately account for EPOC between intervals). Consensus: 7% of exercise energy up to 37% ( kcal). o EPOC for light-to-moderate activity = almost 0 kcal. Understanding HIIT Developed by Fabio Comana, MA., MS., All rights Reserved Page 2
3 NOTES Trending: HIIT workouts why? Weight loss belief potentially increased caloric burn during session + EPOC (afterburn)? Time-efficiency* shorter workouts (e.g., 3x20 sec, 3x/week Timmons, UK) o Up to 90 % less training volume (amount of work performed). o Up to 67 % lower training time. Improved performance aerobic and anaerobic improvements (Tabata, 1996) Improved health* blood glucose control. Increased metabolism* fat burning ability. * Research focused primarily on HIIT, not HVIT Anaerobic Energy Systems Developed by Fabio Comana, MA., MS., All rights Reserved Page 3
4 Developed by Fabio Comana, MA., MS., All rights Reserved Page 4 NOTES
5 NOTES Recovery within Blood!!! Traditional Assumption: Fuel utilization (i.e., fats, carbohydrates) influenced by exercise intensity (O 2 availability), duration, and conditioning level Recent research = significant gender role on energy pathways. Women have lower quantities of type II (fast-glycolytic) fibers: Less overall muscle mass. Estimated % type II fibers v. men. Estrogen interferes with anaerobic pathways Developed by Fabio Comana, MA., MS., All rights Reserved Page 5
6 NOTE Percpetion of work - what are we supposed to do during recovery intervals? NOTES Transition from Type II fibers (anaerobic ) to type I (aerobic) How? o Stabilization exercises. o Balance and postural control. Typical HIIT Propramming Guidelines Training Solutions Developed by Fabio Comana, MA., MS., All rights Reserved Page 6
7 Trending: HIIT workouts why? Weight loss potentially increased caloric burn during session + EPOC (afterburn)? Time-efficiency shorter workout sessions (as short as 3 x 20 sec)? o Up to 90 % less training volume (amount of work performed). o Up to 67 % lower training time. Improved performance aerobic and anaerobic improvements? Improved health blood glucose control? Increased metabolism fat burning ability? Big Question: Are you delivering HIIT programs or HVIT Programs? HIIT = High-intensity (Movement Quality performance). HVIT = High-volume (Movement Quantity calories?) o Work intervals > 3 4 minutes o Work intervals < 75 % of maximal performance (e.g., 1RM). o Body weight training is not HIIT NEVER confuse maximal performance with maximal effort very different!! NEVER confuse maximal performance with maximal effort very different! Energy Systems: Developed by Fabio Comana, MA., MS., All rights Reserved Page 7
8 NOTES Recovery within Blood!!! HIIT: HVIT: Does EPOC Contribute Significantly to Weight Loss? Research Studies: Developed by Fabio Comana, MA., MS., All rights Reserved Page 8
9 NOTES EPOC = influenced by 1 st by intensity, then 2 nd by duration. ~14 % of exercise energy (research don t account for EPOC between intervals). Consensus: 7 % of exercise energy up to 37 % ( kcal). o EPOC for light-to-moderate activity = almost 0 kcal. o Which program contains greater intensities - HIIT v. HVIT? True HIIT Training: Goal = performance: Women Physiological Differences: Women have smaller concentrations of type II (fast-glycolytic) fibers % less than men. Reduced Glycolytic Capacity: Reduced glycogen loading capacity = less glycogen. Reduced glycolytic enzymes. Reduced LDH (lactate dehydrogenase) activity Developed by Fabio Comana, MA., MS., All rights Reserved Page 9
10 Men: NOTES Anaerobic Systems Performance Training Principle: Specificity utilizes the following variables (FITR / FIVR): o Number of repetitions (F) o Intensity (I) o Interval duration (time T / volume V) o Recovery length (R) Women: Generally cannot train as hard as men bouts need to be shorter and less intense, but recoveries can be shorter (1:2 or less). What are we supposed to do during recovery intervals? Transition from Type II fibers (anaerobic ) to type I (aerobic) o How? o Need for movement active recovery. o Stabilization exercises. o Balance and postural control. HIIT Example: (> 75% of maximal performance (1RM test) Goal: Improve performance SS: Bb Clean and Press (45-sec) + Bb Side Lunges (30-sec each way)? ~ 105 seconds of work = 1:3 (315 sec recovery) - generalized recovery lactate buffer Active Recovery: o Light Movement walking (30-sec) o Plank walk-ups (40-sec) / Rotational Planks (40-sec) / transition. o Single-leg Leg Swings and Hip Drivers (3D) (40-sec per leg) / transition. o Turkish Get-up (40-sec each side) / transition o Light Movement walking (20-sec) SS: Bb Deadlift (30-sec) + Standing Kb Rear Rotational Presses (30-sec / side) HVIT Example: (< 75% of maximal performance) Goal: High work-rate kcal burn? SS: Burpees with OH Wall Ball (45-sec) + Push-ups (45-sec) ~ 90 seconds of work = 3:2 (60-sec) - Generalized recovery lactate buffer? Active Recovery: o Plank walk-ups (30-sec) o Rotational Planks (30-sec) / transition. SS: Box jumps (45-sec) + Pull-ups / Kips (45-sec) Technique and injury? Developed by Fabio Comana, MA., MS., All rights Reserved Page 10
11 New Solution HIIT = High-intensity (Movement Quality performance). VIIT = Variable-intensity transitional between HIIT and HVIT o Aim is to pursue smaller improvement in performance, yet maintain higher work rates to burn kcal. HVIT = High-volume pursuing maximal efforts (Movement Quantity calories). NOTES VIIT. A hybrid between both styles: o VIIT variable intensity interval training: Mixed pursuit of: o Performance o Calories (EPOC) o Sustained intensities = calories + EPOC o Reduced potential for injury Developed by Fabio Comana, MA., MS., All rights Reserved Page 11
NOTES. Developed by Fabio Comana, MA., MS., All rights Reserved Page 1
Session 455: Core Essentials in Science Fabio Comana, MA, MS, NASM CPT, CES & PES; ACE CPT & LWMC; ACSM HFS, NSCA CSCS; CISSN National Academy of Sports Medicine fabio.comana@nasm.org NOTES Developed by
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NOTES. Developed by Fabio Comana, MA., MS., All rights Reserved Page 1
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