High Intensity Interval Training Leads to Greater Improvements in Acute Heart Rate Recovery and Anaerobic Power as High Volume Low Intensity Training

Stöggl, Thomas; Björklund, Glenn

doi:10.3389/fphys.2017.00562

Cited by 49 publications

(39 citation statements)

References 38 publications

(52 reference statements)

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“…Training effects on aerobic performance and exercise capacity were assessed as power output (speed) at individual anaerobic threshold (IAT) defined as baseline LA + 1.5 mmol/l (1.5 mmol/l above lactate equivalent; Roecker et al, 1998 ; Dickhuth et al, 1999 ) and maximal running speed. HR recovery defined as HR max - HR 3min was accessed as parameter for the cardiovascular response to the intervention (Okutucu et al, 2011 ; Stöggl and Björklund, 2017 ).…”

Section: Methodsmentioning

confidence: 99%

“…In terms of cardiac adaptations, recent investigations suggested that metabolic and functional changes in the heart are already detectable after 2 weeks of HIIT (six exercise sessions, 4 – 6 × 30 s of all-out cycling) (Eskelinen et al, 2016 ; Heiskanen et al, 2016 ). Stöggl and Björklund ( 2017 ) analyzed the cardiovascular response in terms of acute HR recovery to a 9-week HIIT intervention in endurance athletes (27 exercise sessions, 4 × 4 min at > 90% HR max running or cycling) and found that HR recovery was improved by 11.2%. Notably, HIIT has also been shown to cause cardiac adaptations in clinical settings.…”

Section: Introductionmentioning

confidence: 99%

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Longer Work/Rest Intervals During High-Intensity Interval Training (HIIT) Lead to Elevated Levels of miR-222 and miR-29c

Schmitz¹,

Rolfes²,

Schelleckes

et al. 2018

Front. Physiol.

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Aim: MicroRNA-222 (miR-222) and miR-29c have been identified as important modulators of cardiac growth and may protect against pathological cardiac remodeling. miR-222 and -29c may thus serve as functional biomarkers for exercise-induced cardiac adaptations. This investigation compared the effect of two workload-matched high-intensity interval training (HIIT) protocols with different recovery periods on miR-222 and -29c levels.Methods: Sixty-three moderately trained females and males (22.0 ± 1.7 years) fulfilled the eligibility criteria and were randomized into two HIIT groups using sex and exercise capacity. During a controlled 4-week intervention (two sessions/week) a 4 × 30 HIIT group performed 4 × 30 s runs (all-out, 30 s active recovery) and a 8 × 15 HIIT group performed 8 × 15 s runs (all-out, 15 s active recovery). miR-222 and -29c as well as transforming growth factor-beta1 (TGF-beta1) mRNA levels were determined during high-intensity running as well as aerobic exercise using capillary blood from earlobes. Performance parameters were assessed using an incremental continuous running test (ICRT) protocol with blood lactate diagnostic and heart rate (HR) monitoring to determine HR recovery and power output at individual anaerobic threshold (IAT).Results: At baseline, acute exercise miR-222 and -29c levels were increased only in the 4 × 30 HIIT group (both p < 0.01, pre- vs. post-exercise). After the intervention, acute exercise miR-222 levels were still increased in the 4 × 30 HIIT group (p < 0.01, pre- vs. post-exercise) while in the 8 × 15 HIIT group again no acute effect was observed. However, both HIIT interventions resulted in elevated resting miR-222 and -29c levels (all p < 0.001, pre- vs. post-intervention). Neither of the two miRNAs were elevated at any ICRT speed level at baseline nor follow-up. While HR recovery was improved by >24% in both HIIT groups (both p ≤ 0.0002) speed at IAT was improved by 3.6% only in the 4 × 30 HIIT group (p < 0.0132). Correlation analysis suggested an association between both miRNAs and TGF-beta1 mRNA (all p ≤ 0.006, r ≥ 0.74) as well as change in speed at IAT and change in miR-222 levels (p = 0.024, r = 0.46).Conclusions: HIIT can induce increased circulating levels of cardiac growth-associated miR-222 and -29c. miR-222 and miR-29c could be useful markers to monitor HIIT response in general and to identify optimal work/rest combinations.

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Section: Methodsmentioning

confidence: 99%

Section: Introductionmentioning

confidence: 99%

Longer Work/Rest Intervals During High-Intensity Interval Training (HIIT) Lead to Elevated Levels of miR-222 and miR-29c

Schmitz¹,

Rolfes²,

Schelleckes

et al. 2018

Front. Physiol.

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“…HIEC can be performed either at the beginning or at the end of training periods and protocols. In the present study, we applied HIEC to a 9-week program based on High Intensity Interval Training (HIIT), a widely used protocol to improve specific variables of endurance performance [27,28]. It is worth noting that, to date, to the best of our knowledge, no study has tested the effects of the consumption of a commercially available and established BCAA-alanine-CHO based supplement on HIEC over a medium-long endurance training period.…”

Section: Introductionmentioning

confidence: 99%

Effects of a commercially available branched-chain amino acid-alanine-carbohydrate-based sports supplement on perceived exertion and performance in high intensity endurance cycling tests

Gervasi

Sisti

Amatori

et al. 2020

Journal of the International Society of Sports Nutrition

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Background: Sports nutritional supplements containing branched-chain amino acids (BCAA) have been widely reported to improve psychological and biological aspects connected to central fatigue and performance in endurance exercise, although the topic is still open to debate. The aim of the present study was to determine whether the intake of a commercially available BCAA-based supplement, taken according to the manufacturer's recommendations, could affect the rating of perceived exertion (RPE) and performance indexes at the beginning (1d) and end of a 9-week (9w) scheduled high intensity interval training program, with an experimental approach integrating the determination of psychometric, performance, metabolic and blood biochemical parameters. Methods: This was a randomized double-blind placebo-controlled study. Thirty-two untrained, healthy young adults (20 males and 12 female) were enrolled. A high-intensity endurance cycling (HIEC) test was used to induce fatigue in the participants: HIEC consisted in ten 90 s sprints interspersed by ten 3 min recovery phases and followed by a final step time to exhaustion was used. In parallel with RPE, haematological values (creatine kinase, alanine, BCAA, tryptophan, ammonia and glucose levels), and performance indexes (maximal oxygen consumption-VO 2max , power associated with lactate thresholds-W LT1 , W LT2 and time to exhaustion-TTE) were assessed. All subject took the supplement (13.2 g of carbohydrates; 3.2 g of BCAA and 1.6 g of L-alanine per dose) or placebo before each test and training session. Dietary habits and training load were monitored during the entire training period. Results: The administration of the supplement (SU) at 1d reduced RPE by 9% during the recovery phase, as compared to the placebo (PL); at 9w the RPE scores were reduced by 13 and 21% during the sprint and recovery phase, respectively; at 9w, prolonged supplement intake also improved TTE and TRIMP. SU intake invariably promoted a rapid increase (within 1 h) of BCAA serum blood levels and prevented the post-HIEC tryptophan: BCAA ratio increase found in the PL group, at both 1d and 9w. There was no difference in dietary habits between groups and those habits did not change over time; no difference in glycemia was found between SU and PL. VO 2max , W LT1 and W LT2 values improved over time, but were unaffected by supplement intake.

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“…High intensity training (HIT) was demonstrated to be a time efficient alternative to traditional continuous endurance training ( Gibala et al, 2012 ), inducing similar or even superior changes in numerous physiological, performance and health-related markers (e.g., Tabata et al, 1996 ; Helgerud et al, 2007 ; Wisloff et al, 2007 ; Gibala et al, 2012 ; Stöggl and Sperlich, 2014 , 2015 ; Ni Cheilleachair et al, 2017 ). More specifically, HIT was shown to increase both the aerobic and anaerobic capacity ( Tabata et al, 1996 ; Ratel et al, 2004 ; Gibala et al, 2006 ; Stöggl and Björklund, 2017 ) which might be of special interest for ASR as shown above. Finally, it was suggested that HIT might be more enjoyable than continuous endurance training ( Tjonna et al, 2008 ; Bartlett et al, 2011 ; Lambrick et al, 2016 ).…”

Section: Introductionmentioning

confidence: 96%

Acute Effects of an Ergometer-Based Dryland Alpine Skiing Specific High Intensity Interval Training

et al. 2018

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Introduction: To establish an alpine ski racing (ASR) specific dryland high intensity training protocol (HIT), we set out to analyze cardiorespiratory and metabolic responses of three ASR specific HIT modes using a ski ergometer compared with a running HIT.Methods: Ten healthy international FIS level subjects (18 ± 1 years) performed an incremental running VO2max test, three different ASR specific HIT modes [slalom (SL), giant slalom (GS), and SL/GS mix] and a running HIT with measurements of VO2, heart rate (HR), blood lactate, and rate of perceived exertion (RPE). The HIT protocols included 15 × 1-min intervals with >90% HRmax and 30 s active rest. Furthermore, one elite alpine skier performed an 8-week, 17 session HIT block using the SL/GS mixed mode.Results: Running HIT resulted in greater VO2peak and whole-body RPE compared with the three ASR-specific HIT modes. During all four exercise modes participants were able to reach exercise intensities high enough to be classified as HIT (>90% HRmax and >89% VO2max). Legs RPE was similar between the four HIT modes, while arms RPE was higher for the ski-specific HIT. For all studied parameters, similar results for the three skiing specific HIT modes were observed. The 8-week HIT block was feasible for the athlete and resulted in an 11% increase in VO2max at unchanged peak power output.Conclusion: Across all HIT protocols high cardiorespiratory and metabolic responses were achieved. Therefore, the ASR specific HIT was shown to be feasible, thus could offer new possibilities for endurance training in elite alpine skiers. It is suggested to use the SL/GS mixed mode in terms of movement variety. The reduced VO2 in the ski-specific modifications can be attributed to the concentric and eccentric muscle activity resulting in mechanical hindrance for O2 extraction. The long-term effectiveness of ASR specific HIT in elite alpine skiers needs to be proven in a future study.

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High Intensity Interval Training Leads to Greater Improvements in Acute Heart Rate Recovery and Anaerobic Power as High Volume Low Intensity Training

Cited by 49 publications

References 38 publications

Longer Work/Rest Intervals During High-Intensity Interval Training (HIIT) Lead to Elevated Levels of miR-222 and miR-29c

Longer Work/Rest Intervals During High-Intensity Interval Training (HIIT) Lead to Elevated Levels of miR-222 and miR-29c

Effects of a commercially available branched-chain amino acid-alanine-carbohydrate-based sports supplement on perceived exertion and performance in high intensity endurance cycling tests

Acute Effects of an Ergometer-Based Dryland Alpine Skiing Specific High Intensity Interval Training

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