Active Recovery After High-Intensity Interval-Training Does Not Attenuate Training Adaptation

Abstract

Objective: High-intensity interval training (HIIT) can be extremely demanding and can consequently produce high blood lactate levels. Previous studies have shown that lactate is a potent metabolic stimulus, which is important for adaptation. Active recovery (ACT) after intensive exercise, however, enhances blood lactate removal in comparison with passive recovery (PAS) and, consequently, may attenuate endurance performance improvements. Therefore, the aim of this study was to examine the influence of regular ACT on training adaptations during a HIIT mesocycle.Methods: Twenty-six well-trained male intermittent sport athletes (age: 23.5 ± 2.5 years; O2max: 55.36 ± 3.69 ml min kg-1) participated in a randomized controlled trial consisting of 4 weeks of a running-based HIIT mesocycle with a total of 12 HIIT sessions. After each training session, participants completed 15 min of either moderate jogging (ACT) or PAS. Subjects were matched to the ACT or PAS groups according to age and performance. Before the HIIT program and 1 week after the last training session, the athletes performed a progressive incremental exercise test on a motor-driven treadmill to determine O2max, maximum running velocity (vmax), the running velocity at which O2max occurs (vO2max), and anaerobic lactate threshold (AT). Furthermore, repeated sprint ability (RSA) were determined.Results: In the whole group the HIIT mesocycle induced significant or small to moderate changes in vmax (p < 0.001, effect size [ES] = 0.65,), vO2max (p < 0.001, ES = 0.62), and AT (p < 0.001, ES = 0.56) compared with the values before the intervention. O2max and RSA remained unchanged throughout the study. In addition, no significant differences in the changes were noted in any of the parameters between ACT and PAS except for AT (p < 0.05, ES = 0.57).Conclusion: Regular use of individualized ACT did not attenuate training adaptations during a HIIT mesocycle compared to PAS. Interestingly, we found that the ACT group obtained a significantly higher AT following the training program compared to the PAS group. This could be because ACT allows a continuation of the training at a low intensity and may activate specific adaptive mechanisms that are not triggered during PAS.

Speed and power of martial athletes: Does plyometrics affect active-passive recovery?

“…He continued, although increasing the speed of active recovery does not completely affect muscle performance. Wiewelhove et al, (2018) explained that active recovery is best applied in high-intensity training because it can improve the athlete's movement mechanism in doing speed. There is a difference in the effectiveness of the 100m runner between active and passive recovery.…”

Influencia de variables antropométricas en la potencia de salto después de una sesión de recuperación activa en jóvenes futbolistas Hondureños.

“…Por tanto, trabajo de baja intensidad es un estímulo adecuado para activar las vías de señalización y así inducir la expresión de factores musculares (biogénesis mitocondrial, capilarización, aumento de la actividad oxidativa), que están relacionados con la capacidad de producir fuerza y mejoras en el rendimiento físico 35 . Por lo tanto, mantener el trabajo de una sesión de recuperación activa puede desencadenar mecanismos específicos para acelerar verdaderamente el proceso de recuperación sin aumentar el estado de fatiga 36 . En relación con la percepción del dolor, los resultados obtenidos son similares a los obtenidos por Law y Hebert 37 , que encontraron un aumento de 0 a 3.2 en la escala EVA tras de una sesión de recuperación activa.…”

Comparing the physical effects of combining small-sided games with short high-intensity interval training or repeated sprint training in youth soccer players: A parallel-study design

“…As example, variations of frequency, number of sets, the number of bouts, bout duration, the density (work-to-rest ratio), the number and extension of changes-of-direction, or the overall duration of training may change the acute responses. 9,10 Thus, pending the prescription of regimen, the stimulus between sHIIT and RST can be more or less similar with natural impacts on the adaptations. 2,3 Interestingly, and despite the lack of parallel study designs comparing both, there is some evidence regarding similar positive and significant effects of using either sHIIT or RST for developing aerobic power, aerobic capacity, and repeated-sprint ability, although no significant beneficial effects on sprinting performance or vertical jump on soccer players.…”