How to Regulate the Acute Physiological Response to “Aerobic” High-Intensity Interval Exercise (original) (raw)
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The acute physiological processes during "aerobic" highintensity interval exercise (HIIE) and their regulation are inadequately studied. The main goal of this study was to investigate the acute metabolic and cardiorespiratory response to long and short HIIE compared to continuous exercise (CE) as well as its regulation and predictability. Six healthy well-trained sport students (5 males, 1 female; age: 25.7 ± 3.1 years; height: 1.80 ± 0.04 m; weight: 76.7 ± 6.4 kg; VO 2max : 4.33 ± 0.7 l·min -1 ) performed a maximal incremental exercise test (IET) and subsequently three different exercise sessions matched for mean load (P mean ) and exercise duration (28 min): 1) long HIIE with submaximal peak workloads (P peak = power output at 95 % of maximum heart rate), peak workload durations (t peak ) of 4 min, and recovery durations (t rec ) of 3 min, 2) short HIIE with P peak according to the maximum power output (P max ) from IET, t peak of 20 s, and individually calculated t rec (26.7 ± 13.4 s), and 3) CE with a target workload (P target ) equating to P mean of HIIE. In short HIIE, mean lactate (La mean ) (5.22 ± 1.41 mmol·l -1 ), peak La (7.14 ± 2.48 mmol·l -1 ), and peak heart rate (HR peak ) (181.00 ± 6.66 b·min -1 ) were significantly lower compared to long HIIE (La mean : 9.83 ± 2.78 mmol·l -1 ; La peak : 12.37 ± 4.17 mmol·l -1 , HR peak : 187.67 ± 5.72 b·min -1 ). No significant differences in any parameters were found between short HIIE and CE despite considerably higher peak workloads in short HIIE. The acute metabolic and peak cardiorespiratory demand during "aerobic" short HIIE was significantly lower compared to long HIIE and regulable via P mean . Consequently, short HIIE allows a consciously aimed triggering of specific and desired or required acute physiological responses.
Journal of Strength and Conditioning Research, 2015
Williams, BM and Kraemer, RR. Comparison of cardiorespiratory and metabolic responses in kettlebell high-intensity interval training versus sprint interval cycling. J Strength Cond Res 29(12): 3317-3325, 2015-The purpose of this study was to determine the effectiveness of a novel exercise protocol we developed for kettlebell high-intensity interval training (KB-HIIT) by comparing the cardiorespiratory and metabolic responses to a standard sprint interval cycling (SIC) exercise protocol. Eight men volunteered for the study and completed 2 preliminary sessions, followed by two 12-minute sessions of KB-HIIT and SIC in a counterbalanced fashion. In the KB-HITT session, 3 circuits of 4 exercises were performed using a Tabata regimen. In the SIC session, three 30-second sprints were performed, with 4 minutes of recovery in between the first 2 sprints and 2.5 minutes of recovery after the last sprint. A within-subjects' design over multiple time points was used to compare oxygen consumption (V _ O 2), respiratory exchange ratio (RER), tidal volume (TV), breathing frequency (f), minute ventilation (V E), caloric expenditure rate (kcal$min 21), and heart rate (HR) between the exercise protocols. Additionally, total caloric expenditure was compared. A significant group effect, time effect, and group 3 time interaction were found for V _ O 2 , RER, and TV, with V _ O 2 being higher and TV and RER being lower in the KB-HIIT compared with the SIC. Only a significant time effect and group 3 time interaction were found for f, V E , kcal$min 21 , and HR. Additionally, total caloric expenditure was found to be significantly higher during the KB-HIIT. The results of this study suggest that KB-HIIT may be more attractive and sustainable than SIC and can be effective in stimulating cardiorespiratory and metabolic responses that could improve health and aerobic performance.
Frontiers in Physiology, 2017
The purpose of the current study was to explore if training regimes utilizing diverse training intensity distributions result in different responses on neuromuscular status, anaerobic capacity/power and acute heart rate recovery (HRR) in well-trained endurance athletes. Methods: Thirty-six male (n = 33) and female (n = 3) runners, cyclists, triathletes and crosscountry skiers [peak oxygen uptake: (VO 2peak): 61.9 ± 8.0 mL•kg −1 •min −1 ] were randomly assigned to one of three groups (blocked high intensity interval training HIIT; polarized training POL; high volume low intensity oriented control group CG/HVLIT applying no HIIT). A maximal anaerobic running/cycling test (MART/MACT) was performed prior to and following a 9-week training period. Results: Only the HIIT group achieved improvements in peak power/velocity (+6.4%, P < 0.001) and peak lactate (P = 0.001) during the MART/MACT, while, unexpectedly, in none of the groups the performance at the established lactate concentrations (4, 6, 10 mmol•L −1) was changed (P > 0.05). Acute HRR was improved in HIIT (11.2%, P = 0.002) and POL (7.9%, P = 0.023) with no change in the HVLIT oriented control group. Conclusion: Only a training regime that includes a significant amount of HIIT improves the neuromuscular status, anaerobic power and the acute HRR in well-trained endurance athletes. A training regime that followed more a low and moderate intensity oriented model (CG/HVLIT) had no effect on any performance or HRR outcomes.
European Journal of Sport Science, 2018
High Intensity Interval Training (HIIT) can be performed with different effort to rest time-configurations, and this can largely influence training responses. The purpose of the study was to compare the acute physiological responses of two HIIT and one moderate intensity continuous training (MICT) protocol in young men. A randomised cross-over study with 10 men [age, 28.3 ± 5.5years; weight, 77.3 ± 9.3 kg; height, 1.8 ± 0.1 m; peak oxygen consumption (VO 2 peak), 44 ± 11 mL.kg −1 .min −1 ]. Participants performed a cardiorespiratory test on a treadmill to assess VO 2 peak, velocity associated with VO 2 peak (vVO 2 peak), peak heart rate (HRpeak) and perceived exertion (RPE). Then participants performed three protocols equated by distance: Short HIIT (29 bouts of 30s at vVO 2 peak, interspersed by 30s of passive recovery, 29 min in total), Long HIIT (3 bouts of 4 min at 90% of vVO 2 peak, interspersed by 3 min of recovery at 60% of vVO 2 peak, 21 min in total) and MICT (21 min at 70% of vVO 2 peak). The protocols were performed in a randomised order with ≥48 h between them. VO 2 , HRpeak and RPE were compared. VO 2 peak in Long HIIT was significantly higher than Short HIIT and MICT (43 ± 11 vs 32 ± 8 and 37 ± 8 mL.kg −1 .min −1 , respectively, P < 0.05), as well as peak HR (181 ± 10 vs 168 ± 8 and 167 ± 11, respectively, P < 0.05), and RPE (17 ± 4 vs 14 ± 4 and 15 ± 4, respectively, P < 0.05), with no difference between Short HIIT and MICT. In conclusion, Long HIIT promoted higher acute increases in VO 2 , HR and RPE than Short HIIT and MICT, suggesting a higher demand on the cardiorespiratory system. Short HIIT and MICT presented similar physiologic and perceptual responses, despite Short HIIT being performed at higher velocities.
Resposta cardiorrespiratória e gasto energético em exercício na máxima fase estável de lactato
Revista Brasileira de Cineantropometria e Desempenho Humano, 2014
There has been little research regarding cardiorespiratory responses during submaximal exercise at the maximal lactate steady state intensity (MLSS int) until exhaustion. The objective of this study was to investigate the responses of oxygen consumption (VO 2), heart rate (HR) and oxygen pulse (O 2 pulse) during exercise to exhaustion at MLSS int , and to compare energy expenditure (EE) estimated by VO 2 and HR. Twelve trained athletes followed an incremental protocol on a cycle ergometer to determine maximal and submaximal parameters of aerobic metabolism. On subsequent occasions they performed 2 to 4 30-minute tests with constant load to identify MLSS int. Finally, they underwent a test to exhaustion at MLSS int. Cardiorespiratory parameters were measured continuously during all tests. During the test to exhaustion, physiological responses were compared for six points in time calculated as percentages of the time to exhaustion (TTE). Mean TTE was 55.1±10.2 min. Oxygen pulse presented significant reduction over time, decreasing to a value 9% lower than baseline at the exhaustion point. This fact was the result of increases in HR over time that was disproportional to the increase in VO 2 , resulting in significant differences between EE estimates. Therefore, there appears to be a gradual loss of cardiorespiratory efficiency during exercise to exhaustion at MLSS int that is shown by the reduction in O 2 pulse. The direct relationship between VO 2 and HR with workload presents variations over the course of exercise, leading to errors when EE is estimated using HR.
British Journal of Sports Medicine, 2011
Objective This study analysed cardiopulmonary, metabolic and rating of perceived exertion (RPE) responses during exercise bouts performed below, at and above the second lactate threshold (LT2) intensity. Methods 10 healthy men performed constant workloads to exhaustion at the fi rst lactate threshold (LT1), LT2 and 25% of the difference between LT2 and maximal aerobic power output (TW 25% ) identifi ed during an incremental test. The time to exhaustion (TE) was 93.8 (18.0), 44.5 (16.0) and 22.8 (10.6) min at LT1, LT2 and TW 25% , respectively (p < 0.001). Metabolic and cardiopulmonary parameters and RPE data were time normalised to the exercise bout duration. The correlation between the slope of these variables and TE was calculated. Results Differences were found for respiratory exchange ratio (RER), RPE and potassium at LT1; RER, RPE, norepinephrine and potassium at LT2; and ventilation, respiratory rate (RR), RPE, lactate and potassium at TW 25% . Except for RR, no cardiopulmonary or metabolic parameter increased signifi cantly after 50% of the exercise duration, indicating a physiological steady state. VO 2 , heart rate and lactate at exhaustion in all exercise bouts were signifi cantly lower than values reached in the maximal incremental test. The slope of most metabolic variables was not correlated to TE in LT1, LT2 and TW 25% , whereas the slope of RPE was signifi cantly correlated to TE (r = −0.72 to −0.84; p < 0.05) for the three exercise intensities. Conclusion Contrary to traditional suggestions, exercise at LT1, LT2 and TW 25% intensities is performed and terminated in the presence of an overall physiological steady state.
High-Intensity Intermittent Exercise: Methodological and Physiological Aspects
High-intensity intermittent exercise (HIIE) has been applied in competitive sports for more than 100 years. In the last decades, interval studies revealed a multitude of beneficial effects in various subjects despite a large variety of exercise prescriptions. Therefore, one could assume that an accurate prescription of HIIE is not relevant. However, the manipulation of HIIE variables (peak workload and peak-workload duration, mean workload, intensity and duration of recovery, number of intervals) directly affects the acute physiological responses during exercise leading to specific medium-and long-term training adaptations. The diversity of intermittent-exercise regimens applied in different studies may suggest that the acute physiological mechanisms during HIIE forced by particular exercise prescriptions are not clear in detail or not taken into consideration. A standardized and consistent approach to the prescription and classification of HIIE is still missing. An optimal and individual setting of the HIIE variables requires the consideration of the physiological responses elicited by the HIIE regimen. In this regard, particularly the intensities and durations of the peak-workload phases are highly relevant since these variables are primarily responsible for the metabolic processes during HIIE in the working muscle (eg, lactate metabolism). In addition, the way of prescribing exercise intensity also markedly influences acute metabolic and cardiorespiratory responses. Turn-point or threshold models are suggested to be more appropriate and accurate to prescribe HIIE intensity than using percentages of maximal heart rate or maximal oxygen uptake.
Biology of Sport, 2019
The present study examined the effect of meal intake on physiological and psychological indices during self-selected high intensity interval exercise (HIIE). Seventeen active men and women (age = 26.4 ± 5.8 yr) completed ramp cycle ergometry to determine maximal oxygen uptake and peak power output. On two subsequent days, they performed a session of self-selected HIIE consisting of ten 1 min bouts separated by 1 min recovery in the fed or fasted state, whose order was randomized. Meal intake consisted of a banana and a Zone™ bar containing 315 kcal, which were ingested 2 h pre-exercise, and the fasted state required no food for > 12 h pre-exercise. Participants ingested an identical meal the evening before each session. Heart rate (HR), oxygen uptake (VO 2), blood glucose and blood lactate concentration, rating of perceived exertion (RPE), affect, and enjoyment were measured during exercise. Irrespective of fed state, both bouts elicited intensities equal to 94% HRmax which represents HIIE. Our results showed no difference in HR (174.0 ± 13.5 vs. 173.2 ± 12.9 b/min in fed and fasted state, p = 0.17), VO 2 (2.43 ± 0.54 vs. 2.40 ± 0.52 L/min in fed and fasted state, p = 0.14), RPE (p = 0.44), affect (p = 0.79), or enjoyment (103 ± 14 vs. 101 ± 13, p = 0.77) between the fed and fasted state. Despite its high reliance on carbohydrate, performance and perception of low-volume HIIE are not altered by ingestion of a meal before exercise.
High Intensity Interval Training: Cardiorespiratory Adaptations, Metabolic and Performance
2015
High Intensity Interval Training (IT) involves repeating maximum and/or supramaximal sprints for short and/or long periods (≥ 90 – 120% of the maximum oxygen consumption speed [vVO2max]; ≥ the Maximal Lactate Steady State [MLSS]) separated by recovery periods, which may be passive or by performing exercises in moderate intensity (passive and active pausing, respectively). However, such cardiorespiratory, metabolic, morphological, and performance adaptations depend on manipulating acute variables which guide the continuous training process, including volume, intensity, different times and types of recovery between series, and weekly training schedule. With this in mind, the study aimed to review and discuss various results investigating the effects of TI in cardiorespiratory, metabolic, and performance parameters in athletes and physically active individuals. The most relevant original scientific studies as of September, 2015, were analyzed, using the following databases: Science Cit...
Journal of strength and conditioning research, 2017
The recovery duration and the work to recovery ratio are important aspects to consider when designing a high-intensity aerobic interval exercise (HIIE). This study examined the effects of recovery duration on total exercise time performed above 80, 90 and 95% of maximum oxygen consumption (VO2max) and heart rate (HRmax) during a single-bout HIIE. We also evaluated the effects on VO2 and HR kinetics, blood lactate concentration and rating of perceived exertion (RPE). Eleven moderately trained males (22.1±1 yrs.) executed, on three separate sessions, 4×4-min runs at 90% of maximal aerobic velocity (MAV) with 2-min, 3-min and 4-min of active recovery. Recovery duration did not affect the percentage of VO2max attained and the total exercise time above 80, 90 and 95% of VO2max. Exercise time above 80 and 90% of HRmax was longer with 2 and 3 min (p<0.05) as compared with the 4-min recovery. Oxygen uptake and HR amplitude were lower, mean response time slower (p<0.05), and blood lact...