HLTH2200 Lecture Notes - Lecture 7: Interval Training, Endurance Game, Blood Sugar
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Interval Training
• Why interval train?
Definitions
• HIIT
• SIT
• Interval training for Health
• How?
• Why?
• Is it effective?
• Is it safe?
• Interval training for fitness
• Prescribing interval training
What is interval training?
• Definition
• Alternating periods of work and easy recovery
• Infinitely variable
Endurance/ Sprint training variables
6 variables
• Number of sets
• Number of reps
• Time/ Distance of Work interval
• Intensity of Work interval
• Time/ Distance of Rest interval
• Intensity of rest interval
Nomenclature
• Nomenclature
• Sets x(reps x Work:Rest):Rest between sets
2x (4x 10:60):10 min
Important to denote an intensity
2x20:5 @ 4:17
Why do interval training?
• General Health?
• Sports Performance?
Iteral traiig eliits phsiologial adaptatios that are superior to traditional endurance
traiig he total eerise dose is athed
Iteral traiig is a potet stiulus to eliit phsiologial adaptatios siilar to traditioal
edurae traiig despite er lo total ork
Gibala, 2016
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Complaints about exercise?
• From a health and PA point of view what are 2 of the biggest complaints about
exercise?
Interval Training terminology
• MICT Moderate Intensity Continuous Training
• HIIT High Intensity Interval Training
• SIT Sprint Interval Training
HIIT
• A groig od of eidee deostrates that high-intensity interval training (HIT)
can serve as an effective alternate to traditional endurance-based training, inducing
similar or even superior physiological adaptations in healthy individuals and diseased
populations, at least when compared on a matched-ork asis
Gibala et al. (2012) Physiological adaptations to low-volume, high-intensity interval training
in health and disease
What gets used
• Wigate odel is the ost popular
• 30s:4min
• 30:60
• Also
• 4:2min, 4:3min
• 5x3:3
• 60:75s
• Method:
• 5xpw 60min walking sessions
• 4 months
• Interval (IWT) 3:3min vs Continuous (CWT) vs Control
• Matched for energy expenditure and mean intensity
• ~66%MHR
• Intervals ~69%MHR
• Results
• No difference in steps between exercise groups
• No difference in mean HR
• Results
• Better glucose control possibly d/t
• Increased VO2max?
• Decreased BW?
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HIIT
• Has a longer EPOC period than lower intensity training
• i.e. increases Metabolic rate
• 6 sessions in 2 weeks
• HIIT 10x 60:60 @~90%MHR
• Improved insulin control in patients with type 2 diabetes
• Reduced 24hr blood glucose levels
(Little et al. 2011)
• Method
• 6 Training sessions in 2 weeks
• HIIT 8-12x60s @PAP with 75s rest
• Results
• Increased performance 2kmTT and 30km TT
• Increased aerobic enzyme activity
• Up regulation of mitochondrial transcription factors
The disadvantages?
• Death?
• 1 per 129,456h (Mod I) vs 1/23,182h (HI) (Rognmo, 2012)
• Discomfort?
• High intensity?
• Advantage = Time?
• But 10x60:75 = 22.5min + WU is not much less than 30mins?
• Method:
• Overweight/Obese individuals
• 18 sessions in 6 weeks
• 2min WU
• 3x 20-s max efforts (~450-500W) with 2min @50W
• Results
• 12% increase in VO2max ~3.5ml/kg/min
• Significant in terms of health
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Document Summary
Interval training for fitness: prescribing interval training. Infinitely variable: alternating periods of work and easy recovery. 6 variables: number of sets, number of reps, time/ distance of work interval, time/ distance of rest interval. Nomenclature: nomenclature, sets x(reps x work:rest):rest between sets. Interval training terminology: mict moderate intensity continuous training, hiit high intensity interval training, sit sprint interval training. Gibala et al. (2012) physiological adaptations to low-volume, high-intensity interval training in health and disease. What gets used (cid:862)wi(cid:374)gate (cid:373)odel(cid:863) is the (cid:373)ost popular: 30s:4min, 30:60, also, 4:2min, 4:3min, 5x3:3, 60:75s, method, 5xpw 60min walking sessions, 4 months. Interval (iwt) 3:3min vs continuous (cwt) vs control: matched for energy expenditure and mean intensity, ~66%mhr. Hiit: has a longer epoc period than lower intensity training i. e. increases metabolic rate, 6 sessions in 2 weeks, hiit 10x 60:60 @~90%mhr, reduced 24hr blood glucose levels. Improved insulin control in patients with type 2 diabetes (little et al.