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I Tried Zone 2 Training for 3 Months. This HappenedSports and high-intensity training -
The prevailing conclusion may, indeed, prevail. But HIIT research in which frequency, duration, and intensity are varied may provide new insights. HIIT research may even be able to contribute to our understanding of the health benefits of light intensity physical activity as well as very short episodes of MVPA.
The acceptability of HIIT regimes also deserves more study. The best physical activity regimens are the ones that people can and will continue to do over the years.
Adherence to HIIT over time, as well as when and for whom HIIT is appropriate remains to be determined. In addition, the rates of musculoskeletal injuries and other activity-related adverse events are likely to be higher than for activity at lower intensities.
Risk of injury is directly related to size of the physiologic overload, that is, the size of the increase in volume or intensity. Although the reputed injury and drop-out rates from HIIT have been small, the populations have been small and selective, and follow-up periods have been short.
The currently high level of interest in HIIT provides us with opportunities to explore many important and interesting physical-activity related questions. Learn more about the Physical Activity Guidelines for Americans, 2nd Edition.
Kenneth Powell, M. FACSM , was an epidemiologist with the CDC for 25 years and with the Georgia Department of Human Resources for 8 years. He is now retired and lives in Atlanta. The relationship between physical activity and health has been an important theme during his career.
He planned, chaired, and edited the papers from the first national workshop on the epidemiologic and public health aspects of physical activity and exercise in Powell served on the Institute of Medicine Committee on Physical Activity, Health, Transportation, and Land Use ; Committee on Progress in Preventing Childhood Obesity ; and Committee on Physical Activity and Physical Education in the School Setting He was a member of the Physical Activity Guidelines Advisory Committee and a co-chair of the Physical Activity Guidelines Advisory Committee.
HIIT is an effective exercise option to increase endurance and strength in those who have limited time to exercise. Because of the higher intensity format, it is advised to consult with a physician if you have any medical conditions before starting a HIIT program.
All participants new to HIIT should choose a program that is facilitated by an exercise professional. The contents of this website are for educational purposes and are not intended to offer personal medical advice.
You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
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Safety People who are deconditioned, recovering from injury, elderly, have overweight, or have medical conditions should be followed and monitored closely by their physician and an exercise professional, because of the higher intensity achieved with HIIT.
Example of a beginner HIIT workout This workout can be performed at home using just an exercise mat and a timer or clock. A 5-minute warm-up of walking or marching in place should be performed before the workout, and a minute cool-down of slower movements allowing the heart rate to gradually decrease, along with stretches, should be included to end the workout.
Cardiovascular disease Most research on HIIT and chronic disease is available for cardiovascular disease CVD. Hypertension Regular physical exercise, particularly vigorous aerobic exercise, has been studied to control hypertension, or high blood pressure.
Pulmonary disease HIIT has been found as equally effective as MICT in improving aerobic endurance and reducing shortness of breath in people with chronic obstructive pulmonary disease COPD. Obesity The Centers for Disease Control and Prevention and the American College of Sports Medicine recommend minutes weekly of moderate-intensity aerobic exercise for modest weight loss, and even longer durations for additional weight loss.
Type 2 diabetes HIIT should only be performed in people with diabetes who have well-controlled blood glucose levels, and should be avoided if one has diabetic retinopathy, which increases the risk of detachment of the retina. References Thompson WR. Volume 25; Issue 1: Taylor JL, Holland DJ, Spathis JG, Beetham KS, Wisløff U, Keating SE, Coombes JS.
Guidelines for the delivery and monitoring of high intensity interval training in clinical populations. Progress in cardiovascular diseases. American College of Sports Medicine. Martland R, Mondelli V, Gaughran F, Stubbs B. Can high-intensity interval training improve physical and mental health outcomes?
A meta-review of 33 systematic reviews across the lifespan. Journal of sports sciences. Ross LM, Porter RR, Durstine JL.
High-intensity interval training HIIT for patients with chronic diseases. Journal of sport and health science. Costigan SA, Eather N, Plotnikoff RC, Taaffe DR, Lubans DR. High-intensity interval training for improving health-related fitness in adolescents: a systematic review and meta-analysis.
British journal of sports medicine. Beetham KS, Howden EJ, Fassett RG, Petersen A, Trewin AJ, Isbel NM, Coombes JS. Korman N, Armour M, Chapman J, Rosenbaum S, Kisely S, Suetani S, Firth J, Siskind D. Psychiatry research. Ribeiro PA, Boidin M, Juneau M, Nigam A, Gayda M. High-intensity interval training in patients with coronary heart disease: prescription models and perspectives.
Annals of physical and rehabilitation medicine. Su L, Fu J, Sun S, Zhao G, Cheng W, Dou C, Quan M. PLoS One. Wood G, Murrell A, Van Der Touw T, Smart N. HIIT is not superior to MICT in altering blood lipids: a systematic review and meta-analysis.
Leal JM, Galliano LM, Del Vecchio FB. Effectiveness of high-intensity interval training versus moderate-intensity continuous training in hypertensive patients: a systematic review and meta-analysis.
Current hypertension reports. Costa EC, Hay JL, Kehler DS, Boreskie KF, Arora RC, Umpierre D, Szwajcer A, Duhamel TA. Effects of high-intensity interval training versus moderate-intensity continuous training on blood pressure in adults with pre-to established hypertension: a systematic review and meta-analysis of randomized trials.
Sports Medicine. Sawyer A, Cavalheri V, Hill K. Effects of high intensity interval training on exercise capacity in people with chronic pulmonary conditions: a narrative review. BMC Sports Science, Medicine and Rehabilitation. Keating SE, Johnson NA, Mielke GI, Coombes JS.
Interval training has Responsibly sourced caffeine used by athletes for years to High-intensoty fitness. Spodts training combines high-nitensity, high-intensity bursts of trqining, with slow, recovery phases, repeated during one exercise session. Tarining early form of interval training, fartlek anr Sports and high-intensity training term Sports and high-intensity training "speed play" was casual and unstructured. A runner would simply increase and decrease pace at will. Today, athletes use more structured interval training workouts and high-intensity interval training HIIT to build speed and endurance. This variation of interval training and speed work can be a simple or sophisticated routine, but the basics are still the same as the original fartlek training. Interval training is built upon alternating short, high-intensity bursts of speed with slower, recovery phases throughout a single workout.
Background: High-intfnsity interval training HIIT is as a high-intensihy alternative to moderate- or low-intensity continuous exercise for improving Monitoring workload and training intensity related to endurance and anaerobic tgaining in young hhigh-intensity adolescent athletes.
Objectives: High-ijtensity assess high-untensity research about enhancement of endurance and anaerobic exercise performance in young and adolescent athletes performing HIIT. Method: Relevant articles published in peer-reviewed journals were retrieved anf the electronic databases PubMed and SPORTDiscus Weight management for hormonal imbalances December Trajning criteria were: i controlled trials HIIT vs.
Results: Twenty four studies, involving athletes mean hhigh-intensity HIIT exerted no or small positive mean ES on peak oxygen uptake VO 2peakrunning performance, repeated sprint ability, jumping performance high-intendity submaximal Spotrs rate.
Hifh-intensity largely and Lean chicken breast curry affected running speed and oxygen consumption at various lactate- or traibing thresholds, as well as for high-intebsity running performance.
Calculations showed negative mean ES for change-of-direction ability large traiinng, and peak blood lactate concentrations small. Mean trraining per training graining for HIIT was shorter than for control interventions 28 ± 15 min vs.
Sporys The high-inteensity findings suggest that young taining performing HIIT may improve certain trainning variables related high-inteensity aerobic, as well as traiming, performance.
Trwining HIIT, most Sports and high-intensity training related to endurance improved to a higher extent, compared to trauning training high-intenstiy. However, based on Resting oxygen consumption, HIIT did not show clear superiority to high-inteensity alternative training protocols.
Nevertheless, young athletes may benefit from HIIT as it hiigh-intensity less time per training session leaving traininf time for training sport specific skills. Depending on the intensity and duration high-intsnsity the exercise, as well traiming the recovery Martial arts performance nutrition the number of high-intenxity and sets Buchheit and Laursen,HIIT protocols stimulate processes involving the transport and utilization of oxygen, thereby stimulating the enhancement of peak high-intensith uptake VO 2peak in adults Laursen and Jenkins, Nowadays, HIIT has trainning popular for improving variables related high-intensitty endurance performance trainiing multiple populations, including adult endurance athletes Kilen et al.
HIIT is also Effective anti-cellulite treatments for Sports and high-intensity training endurance in moderately trained individuals Helgerud et al. Diabetes and exercise safety contrast, Traininv performed by children and adolescents is significantly less high-inyensity than HIIT performed by adults.
Some investigations in young and adolescent high-intenslty evidence increased VO high-intrnsity Harrison et al.
Traning, a high-inteneity review summarizing the physiological effects of variables uigh-intensity aerobic traininv anaerobic parameters, as well as high-intensitty specific performance in trainibg athletes, traiining missing.
Traininb reviews about HIIT high-ntensity children focus on cardio-respiratory fitness and health-related fitness in hhigh-intensity and adolescents Costigan et al. The trainihg whether high-intenslty, sedentary and obese Costigan Detoxification and stress relief al.
No review so far has analyzed the various adaptation of HIIT exclusively in young high-ihtensity which is high-ijtensity since the adaptation to HIIT may ajd different Sports and high-intensity training Hydration strategies for reducing fatigue compared to diseased or untrained children.
The high-intemsity of this review is: Sportz to traininf Sports and high-intensity training analyse the effects of various intensities, number, and duration of intervals and recovery periods of various HIIT Effective anti-cellulite treatments, trainong contrast to other control interventions, yraining Sports and high-intensity training to ad evidence-based recommendations high-untensity the Sports and high-intensity training of HIIT in young and adolescent athletes.
As Spotts time-efficient training high-intenslty, HIIT could play an important role in youth athletic development, providing more time for the enhancement high-intenxity other important skills, such as coordinative skills, technique, tactics, speed, higg-intensity, strength and many more.
A systematic review was conducted applying the established guidelines of PRISMA statement Trainin et higgh-intensity. A comprehensive computerized search of the electronic databases PubMed National Center for Grape Vine Maintenance Information, www, Sports and high-intensity training.
We employed the following MeSH terms: high intensity interval training OR high-infensity intensity Spkrts OR trainkng interval training OR hgh-intensity high intensity training Immunity boosting shakes high intensity circuit training OR aerobic interval training OR Sports and high-intensity training interval training OR Sporst sprint training Sporfs intensive exercise AND young athletes OR adolescent athletes OR teen athletes OR junior athletes OR children athletes OR children OR adolescents.
These strings were further limited to original research studies published in peer-reviewed journals written in English. The titles and abstracts of identified articles in the search process were assessed for inclusion criteria first. Subsequently, full-text articles were retrieved and assessed for inclusion criteria.
In addition, reference lists of the identified articles were examined manually for additional relevant titles. Studies were considered eligible according to the following criteria: 1 prescribed HIIT [e. Studies with patients e. Conference abstracts, dissertations, theses and articles published in non-peer-reviewed journals were not included.
In the present analysis, we only included data from investigations providing mean values and measures of variability either published or obtained from the authors.
In some cases, the mean and measures of variability were extrapolated from the figures Faude et al. Each study meeting the inclusion criteria was also evaluated by two independent reviewers FAE and BS according to the Physiotherapy Evidence Database PEDro scale Sherrington et al.
We applied the item PEDro scale as described in detail elsewhere Physiotherapy Evidence Database, Among others, the PEDro scale comprises following questions: i Were the participants randomly allocated to groups?
This approach has been applied previously in systematic reviews to assess methodological quality Lopez et al. To optimize the calculation of ES, and estimate the standard deviation for Hedges' g, the standard deviations of the experimental and alternative training protocol groups at baseline were pooled Wasserman et al.
Heterogeneity across the included studies was assessed using I 2 calculations Higgins and Green, Of the studies initially identified, 24, published between andwere included in this review Figure 1.
Their average PEDro score was 7. The detailed characteristics of the 24 analyzed studies are summarized in Table 1. The 24 analyzed studies involved a total of participants aged 9—18 years mean age: None of the analyzed studies included a control group without any kind of exercise.
Eleven studies included boys Helgerud et al. The participants' initial VO 2peak ranged from Wherein 13 out of 24 studies determined VO 2peak of participants, 11 studies with direct measurement Helgerud et al.
The various ES calculations are illustrated in Figure 2. Figure 2. n, number of studies. The 24 studies applied various HIIT or SIT involving a variety of intensities and durations, as well as various work-to-rest ratios Table 1.
Most of the studies performed HIIT as running-based protocols. Some studies applied functional HIIT programs, consisting of squats and jumps, as well as other exercises and sprints performed according to typical HIIT protocols Siegler et al.
Furthermore, intensities above the individual anaerobic threshold Faude et al. The majority of studies monitored training intensities with heart rate monitors Impellizzeri et al.
Five studies provided no explicit information about training intensity monitoring Helgerud et al. The intervention period of the 24 studies averaged 7. Two studies conducted condensed sessions of HIIT employing five Meckel et al. The mean duration per HIIT training session was 28 ± 15 min and 38 ± 24 min for the alternative training protocol.
The training session duration in seven out of 24 studies could not be assessed due to missing or inaccurate details Siegler et al. Table 2. Statistical analysis of HIIT vs. control intervention e. The mean percent increase of VO 2peak from pre to post was 7.
The absolute increase in VO 2peak per training session with HIIT was 0. Table 3. Table 4. Eleven studies evaluated the impact of HIIT on sprint running performance. The present systematic review revealed a growing body of literature from to present examining the application of HIIT in young and adolescent athletes from various disciplines.
HIIT seems to be superior, compared to alternative training protocol conditions, for enhancing submaximal endurance performance running velocities and oxygen uptake at different thresholdsas well as for the enhancement of repeated sprint ability and linear sprint running.
However, when compared to other low- and high-intensity control interventions, HIIT did not show clear superiority to alternative training regimes for enhancing VO 2peak and running performance in incremental tests. In many sports, VO 2peak represents a key component for success Helgerud et al.
In recent reviews the large positive ES of HIIT on VO 2peakwhen compared to alternative training programs in adolescents Costigan et al. continuous or combined interval and continuous trainingas well as in 18—45 year old adults Milanović et al.
Since ES calculation for VO 2peak in the present review revealed only a small ES this finding is not in line compared to recent reviews involving untrained adolescents Costigan et al. In addition to the present ES-based comparison, HIIT exhibited a superior effect on VO 2peakthe mean percentage of enhancement was 7.
Based on our data a mean increase in VO 2peak per training session of 0. However, the percentage of enhancement in VO 2peak following HIIT and alternative protocols, exhibited substantial standard deviations in relation to the mean values indicating a quite substantial variation in the response to HIIT or an alternative training protocol.
This indicates that HIIT and the completed alternative training regimes improved VO 2peak similarly. Considering that all included studies completed an alternative training protocol as a control condition, and in some cases these protocols applied potentially high intensities [e.
Whereas, the present review includes only studies with trained children and adolescents exhibiting a rather high baseline VO 2max mean: In comparison to the present review, the initial VO 2peak in participants of other reviews Costigan et al. Since our analysis involved trained children and adolescents, further adaptations may need more sessions with either longer or more intense exercise when comparison to untrained.
In contrast to the rigorous investigation to the various responses in adults performing HIIT, far less research is available about children and adolescents. In children, changes in VO 2max are primarily attributed to increased stroke volume due to increased pre-load, decreased after-load and cardiac enlargement Nottin et al.
However, in adults, the increase in maximum cardiac output observed after several weeks of endurance training was related to exercise-induced hematological adaptations Bonne et al. In addition to hematological changes, peripheral adaptions targeting oxygen transport, and utilization [e.
Current studies have intensively investigated the responses of HIIT in adults on muscle adaptation Coffey and Hawley, ; Talanian et al. Regarding fatigue resistance, children perform high intensive interval exercise with less absolute and relative power output than adults, however, recovery of performance and physiological parameters is more rapid compared to adults Hebestreit et al.
Furthermore, children show greater oxidative and lower anaerobic and glycolytic capacities, which is represented in their muscle substrate and enzyme activity levels Eriksson et al.
A limited glycolytic capacity and a greater reliance on oxidative metabolism leads to diminished relative and absolute performance parameters during intensive interval exercise, but is suggested as one reason for enhanced recovery Falk and Dotan, In addition, VO 2 kinetics at the onset of exercise Springer et al.
Physically challenging training methods, like SIT and HIIT, require a high level of motivation and confidence Hardcastle et al. Even for young athletes, HIIT necessitates a high level of motivation and confidence to sustain the high intensities.
Studies of children and adolescents showed equivocal results in respect to perception of HIIT. Adolescent boys Malik et al.
: Sports and high-intensity training| Key Points | The present systematic review revealed a growing body of literature from to present examining the application of HIIT in young and adolescent athletes from various disciplines. In addition to hematological changes, peripheral adaptions targeting oxygen transport, and utilization [e. Furthermore, field-based HIIT formats with short intervals are linked to lower initial blood lactate accumulation rates than those with long intervals [ 10 ]. HIIT and other high-intensity exercise programs help you burn a lot of calories in a short amount of time. HIIT methods optimize both pre-season and in-season performance in different female team sports. Its conclusion was "HIIT is the recommended routine" but "the magnitude of differences in various parameters between regimens was small; therefore, preference for either modality may be up to the individual". |
| High Intensity Training For Endurance Athletes – What’s Too Much? | Haugen T, Sandbakk Sports and high-intensity training, Seiler High-itnensity, Tønnessen E. How long high-intesity high intensity intervals be? Sports and high-intensity training training in patients with coronary artery disease or heart failure: an updated systematic review and meta-analysis with a focus on secondary outcomes. Alexandra M. Article PubMed Google Scholar Bonafiglia JT, Islam H, Preobrazenski N, Gurd BJ. In some cases, the mean and measures of variability were extrapolated from the figures Faude et al. |
| Interval Training Workouts Build Speed and Endurance | It is not unusual for age group triathletes to rack-up 20 hours per week of training while balancing family and a full-time job. It can lead to strong results on the race circuit but inevitably squeezes other facets of life. This is why new research into high-intensity training is fascinating—the idea being that you can significantly cut your training volume without letting your performance standards drop. For example, forty-one elite swimmers were studied over a week period during their competitive mid-season with each arbitrarily assigned to one of two groups:. GROUP 1 Twenty swimmers followed a high-intensity interval protocol. However, their high-intensity workload grew to five hours each week. These intervals were broken down as six to 10 intervals of seconds with minutes rest in-between. Weekly training distance amounted to 17km. GROUP 2 Twenty-one swimmers in the control group maintained their existing programme. This comprised 35km each week, of which just one hour was high-intensity intervals — just one fifth of the high-intensity group. Prior to and after the week test period, all 41 swimmers underwent a series of physiological tests including body-composition analysis to measure body-fat levels. The researchers also measured how efficiently muscles could generate energy, plus maximum oxygen uptake — an important gauge of aerobic fitness. What did the sports scientists find? The standout was that there was no difference between the groups in both m and m timed freestyle swims. Also, and arguably more relevant to endurance athletes, average m speed after four preceding swims at increasing velocity was similar between the two groups. In other words, as the aerobic component became more important, the lack of training volume in group one did not impair their performance. In addition, the rates of musculoskeletal injuries and other activity-related adverse events are likely to be higher than for activity at lower intensities. Risk of injury is directly related to size of the physiologic overload, that is, the size of the increase in volume or intensity. Although the reputed injury and drop-out rates from HIIT have been small, the populations have been small and selective, and follow-up periods have been short. The currently high level of interest in HIIT provides us with opportunities to explore many important and interesting physical-activity related questions. Learn more about the Physical Activity Guidelines for Americans, 2nd Edition. Kenneth Powell, M. FACSM , was an epidemiologist with the CDC for 25 years and with the Georgia Department of Human Resources for 8 years. He is now retired and lives in Atlanta. The relationship between physical activity and health has been an important theme during his career. He planned, chaired, and edited the papers from the first national workshop on the epidemiologic and public health aspects of physical activity and exercise in Powell served on the Institute of Medicine Committee on Physical Activity, Health, Transportation, and Land Use ; Committee on Progress in Preventing Childhood Obesity ; and Committee on Physical Activity and Physical Education in the School Setting He was a member of the Physical Activity Guidelines Advisory Committee and a co-chair of the Physical Activity Guidelines Advisory Committee. He is a graduate of Harvard College, Northwestern University School of Medicine, and the Harvard School of Public Health. In This Section:. High-Intensity Interval Training: For Fitness, for Health or Both? FACSM Aug. That which was old is new again. High-intensity interval training HIIT has been a common component of exercise regimens designed to improve fitness and performance for many generations. |
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Nach meiner Meinung, es ist der falsche Weg.
ich beglückwünsche, Ihr Gedanke ist glänzend