HLTH2200 Lecture Notes - Lecture 7: Interval Training, Endurance Game, Blood Sugar
15 Jun 2018
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Department
Course
Professor
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
find more resources at oneclass.com
find more resources at oneclass.com
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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find more resources at oneclass.com
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
find more resources at oneclass.com
find more resources at oneclass.com
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.
