| April 5 to April 9: Cardiovascular Physiology Applications to High Intensity Interval Exercise (HIIT) OBJECTIVES: Be able to define what a work bout and relief bout is in interval training Be able to define SIT, HIIT and intermittent exercise programs Be able to explain what the aerobic-based, resistance-based and hybrid intermittent types of interval training Be able to discuss some of historical roots and other notable achievements of interval training Be able to explain the neurological benefits of HIIT Be able to describe some of the cardiovascular benefits of HIIT Be able to discuss some research applications of cardiovascular health Be able to discuss peak power, anaerobic power, and E.P.O.C. science results Be able to discuss the clinical benefits of HIIT including insulin sensitivity and elevated blood pressure Be able to describe the metabolic adpatations of HIIT Be able to design at least 2 HIIT workouts for yourself Click Here to Download Exam 3 Part D All Exam Questions are Integrated into the YOUTUBE videos Please note there are 3 YOUTUBE videos with this section! CLICK Here to watch YOUTUBE HIIT Video Part 1 CLICK Here to watch YOUTUBE HIIT Video Part 2 CLICK Here to watch YOUTUBE HIIT Video Part 3 |
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| Key Exam Take-Away Points from the YOUTUBE Videos | ||||||||
| The concept of Interval training is there is a Work bout (8 sec to 8 min) alternating with a Relief bout (variable length of time). HIIT training was developed over 100 years ago by some European sport scientists Current Terms for Interval Training SIT: Sprint interval training; all out maximal efforts (alternate with relief) HIIT: High intensity inerval training; relative intensity of greater than or equal to 80% of maximal heart rate (MHR) (alternate with relief) Intermittent exercise: altenate periods of moderate work with light intensity relief Current Types of Interval Training Aerobic-based: Cardiorespiratory modes to promote cardiorespiratory fitness Resistance-based: promote muscular endurance; bodyweight training (e.g., burpies, push-ups, lunges), plyometrics, kettlebells, bands, dumbbells and other equipment all performed in a circuit (hard work bouts with light relief bouts) Hybrid intermittent: aerobic-based and resistacne-based Historical Roots and Other Notable Achievments Veronique Billat, PhD. has archived all of the historical events of the development of interval training Pavoo Nurmi, from Finland, introduced Random Bout Interval Training: The concept is during a long run he would do 6 random bouts of 400 meter sprints at a fast speed Sigfried Herman from Germany introduced Variable Intensity Interval Training. The concept is to alternate the WORK bout intensities. The practical application is to use ratings of perceived exertion (RPE) and alternate intensities of each WORK bout from somewhat hard, hard, vary hard and maximal sustainable. Grete Waitz, from Norway, introduced Fast Continuous Training, referred to as Tempo training. Tempo training is not an interval training program. The concept is to train at the lactate threshold for a person. To do this type of training a person will 'Exercise at YOUR maximal steady state pace' on any mode for 20-30 minutes The fastest female marathoner of all time is Paula Radcliffe The first scientific publication on HIIT was in 1959 in a German publication Two major pioneer researchers in interval training, from Scandinavian countries, are Bengt Saltin and Per Olof Aststrand. The introduced intevals as a percentage of VO2max or a percentage of speed at VO2max. Understanding the metabolic adaptations of HIIT was made possible by Jonas Bergstrom, who introduced the biopsy needle Neurological Benefits of HIIT Cindy Barha, PhD and Martin Gibala PhD are key researchers in understanding the neurological benefits of HIIT HIIT training has been show to increase BDNF, brain-derived neurotrophic factor. BDNF is a major protein involved in nerve growth and nerve maintenance in the brain To prevent cognitive decline, higher intensities are better than lower to moderate intensities. This is relative to the person's fitness level Higher intensies lead to greater brain pasticity, which means the brain makes new neurons The area in the brain for learning and memory is the hippocampus. This is where new neurons are made. There is also an increase in neurotransmitters and an increase in brain blood vessells (which leads to better oxygen circulation in the brain) Cardiovascular Benefits of HIIT Take-home Message #2: The higher your VO2max, the healthier you are! Frank W. Booth, PhD. "Low cardiorespiratory fitness is a sounder predictor of death than risk factors such as hypertension, smoking and diabetes' For every MET (3.5 ml oxygen/kg/min) increase in maximal aerobic capacity there is a 13% to 15% decrease in cardiovascula disease Studies show HIIT can improve VO2max from 4% to 46% in up to 24 weeks HIIT has been shown to be a more potent stimulus than moderate-intensity continuous training in enhancing cardiovascular function Most common program of HIIT to improve CV function in clinical populations 5-10 minute warm-up Alternate 4-minute bouts of high itensiity (85% of Maximal Heart Rate; Hard RPE) with 3-minute relief periods (60%-70% of MHR; light RPE) Do 4 intervals on any mode up to 3 times a week In a capstone study by Helgerud et al., HIIT has been shown to improve VO2max (in trained participants) 6%-9% and to improve stroke volume 9% Key Physiological and Clinical Benefits of HIIT HIIT has been shown to improve peak power up to 19.4% HIIT has been show to improve anaerobic power from 5% to 28% HIIT has been shown to have a higher E.P.O.C. (the energy expenditure after the exercise bout to restore the body to pre-exercise levels) HIIT has been shown to improve insulin sensitivity from 23% to 58% in up to 16 weeks of training. There is an increase in number and function of the GLUT4 proteins that transport glucose into the muscle cell HIIT has been show to reduce systolic blood pressure 12mmHg and to reduce diastolic blood pressure by 8mmHG The Australian HIIT study and fat loss is quite unique. The HIIT workout was a 8 seconds work bout at Hard to Very Hard intensity alternating with a 12 second relief bouth at a light intensity. Participants did this training 3x a week for 12 weeks. Each session was 20 minutes. Results showed that the participants lost 6% body fat, 8.5% abdominal fat and 17% visceral fat. Metabolic Adaptations of HIIT HIIT has been shown to increase PGC-1alpha. This is the protein in muscle that turns on the DNA to begin mitochondrial biogenesis, which is the development of NEW and BIGGER mitochondria. The fluctuation in ATP turnover in HIIT (not seen in steady state exercise) activates signaling pathways (AMPK) which up-regular PGC-1alpha |
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This concludes our Cardiovascular Physiology Pratical Application Unit |
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