HIIT system programming and some practical problems of its application examined within the sample of selected Czech probands in Brno
Vol.16,No.1(2022)
High Intensity Interval Training is a training method based on a combination of periods in which high-intensity load alternate with low-intensity exercise or passive rest, the so-called rest interval or inactive phase. Nowadays it is gaining more popularity among the general population and is applied in modern fitness centers. The authors found that more than 95 % sports centers organizing group lessons in Brno offer some form of HIIT (“Tabata System”, especially). Changing one of the HIIT components will affect the efficiency of the whole system. This effect is demonstrable on the aerobic and anaerobic performance and the composition of body tissues. Our goal within the broad research is to find out what effect changing one variable has on the most widely used HIIT program, and we wanted to examine whether the method is suitable for recreational athletes.
The authors have made the first step in the form of pilot research described in this article, trying to design the system and applying the components in it. The experiment involved twenty deliberately selected male probands. They were randomly divided into two intervention groups of ten probands. In both intervention groups, we observed: number of repetitions performed, subjective load assessment (on the Borg scale) and heart rate. The original design of the pilot study included three training units per week for two weeks (a total of six training units). Basic multiple articulated exercises (Burpees and Jump Squats) were selected for both sets in these protocols in order to achieve key intensity for HIIT. There were some limitations of the experiment described in the article.
The result of the first pilot study was essential concerning the adequacy of the cycle settings. The authors were forced to stop the piloting after the completion of the first week due to the acute overtraining of the probands. The reason to stop the experiment is attributed to an inadequate frequency of training units in individual weeks, which we reflected in the design of the following pilot study and reduced the number to two. The authors have kept the research questions and present the results of the modified piloting below.
It can be assumed that the prolongation of the rest interval has an impact on the ability to perform repeated exercises, heart rate and subjective perception of stress in selected exercises. These results of our pilot research are also related to people's desire to get as much as possible in as little (time) as possible. The HIIT method is (in many aspects) more effective than the continuous method. Its undeniable advantage is time saving, but efficiency is "redeemed" by intensity and demanding character (proved not just in the described experiments). Where is the line between benefit sport and health-threatening sport? What is the "correct" HIIT setting/programming and what causes a change in one of the key variables? Is less sometimes more or more demanding means more effective? Respecting people's demands and desires for performance, mental fitness and physical beauty, with regard to sustainability and health above all, we will seek answers to all these questions. The first step towards finding them is the study carried out.
High Intensity Interval Training; Borg Scale; number of repetitions; rest intervals; heart rate.
33–43
Bacon A. P., Carter R. E., Ogle E. A. & Joyner M. J. (2013). VO2max trainability and high intensity interval training in humans: a meta-analysis. PLoS One. Available at: https://doi.org/10.1371/journal.pone.0073182.
Bastyan, V. (2017). Vliv aerobní a anaerobní pohybové aktivity na hodnotu klidového metabolismu [Influence of aerobic and anaerobic exercise on resting metabolic rate]. Disertační práce. Brno: Masarykova univerzita, Fakulta sportovních studií.
Belcastro A. N. & Bonen A. (1975). Lactic acid removal rates during controlled and uncontrolled recovery exercise. Journal of applied physiology. Available at: https://doi.org/10.1152/jappl.1975.39.6.932
Billat, L. V. (2001). Interval Training for Performance: A Scientific and Empirical Practice. Sports Medicine. Available at: http://doi.org/10.2165/00007256- 200131010-00002.
Billat L. V., Slawinksi J., Bocquet V., et al. (2001). Very short (15s–15s) interval-training around the critical velocity allows middle-aged runners to maintain VO2max for 14 minutes. International journal of sports medicine, 22 (3), 201–208. https://doi.org/10.1055/s-2001-16389
Binnie M. J., Peeling P., Pinnington H., et al. (2013). Effect of training surface on acute physiological responses following interval training. Journal of Strength Conditioning Research. Available at: https://doi.org/10.1519/JSC.0b013e3182651fab
Bisciotti G. N. (2004). L’incidenza fisiologica dei parametri di durata, intensita` e recupero nell’ambito dell’allenamento intermittente. Sienza di Sport, 61(5), 90-96.
Boutcher H. S. (2011). High-Intensity Intermittent Exercise and Fat Loss. Journal of Obesity. Available at: https://doi.org/10.1155/2011/868305
Buchheit M., Haydar B. & Ahmaidi S. (2012). Repeated sprints with directional changes: do angles matter? Journal of sports Science, 30(6), 555–562. https://doi.org/10.1080/02640414.2012.658079
Buchheit M., Duthie G. & Ahmaidi S. (2009). Increasing passive recovery duration leads to greater performance despite higher blood lactate accumulation and physiological strain during repeated shuttle 30-s sprints. Proceeding of the 14th European Congress of Sport Science.
Buchheit, M. & Laursen, P. B. (2013). High-Intensity Interval Training, Solutions to the Programming Puzzle: Part I: Cardiopulmonary Emphasis. Sports medicine. Available at: https://doi.org/10.1007/s40279-013-0029-x.
Christmass, M. A., Dawson, B. & Arthur, P. G. (1999). Effect of work and recovery duration on skeletal muscle oxygenation and fuel use during sustained intermittent exercise. European journal of applied physiology and occupational physiology, 80(5), 436-447. https://doi.org/10.1007/s004210050615
Cometti G., Jaffiol T., Chalopin C., et al. (2002). Etude des effets de diffe´rentes se´quences de travail de type intermittent sur la fre´- quence cardiaque, la lactate´mie, et la de´tente [online]. [cit. 2021-09-01]. Available at: http://expertise-performance.u-bourgogne.fr/pdf/ lactate.pdf.
Daniels, J. (2013). Daniels' running formula. Champaign (IL): Human Kinetics Publishers.
Dellal A., Keller D., Carling C., et al. (2010). Physiologic effects of directional changes in intermittent exercise in soccer players. Journal of Strength Conditioning Research, 24(12), 3219–3226. https://doi.org/10.1519/JSC.0b013e3181b94a63
Dupont G., & Berthoin S. (2004). Time spent at a high percentage of VO2max for short intermittent runs: active versus passive recovery. Canadian Journal of Applied Physiology, 29, S13–S16. https://doi.org/10.1139/h2004-054
Dupont G., Blondel N. & Berthoin S. (2003). Performance for short intermittentruns: active recovery vs. passive recovery. European Journal of Applied Physiology, 89(6), 548–54. https://doi.org/10.1007/s00421-003-0834-2
Gibala, M. J., Little, J. P., Van Essen, M., Wilkin, G. P., Burgomaster, K. A., Safdar, A. & Tarnopolsky, M. A. (2006). Short‐term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance. The Journal of physiology, 575(3), 901-911. https://doi.org/10.1113/jphysiol.2006.112094
Gillette C. A., Bullough R.C. & Melby C.L., (1994). Post exercise energy expenditure in response to acute aerobic or resistive exercise. Journal of Sport Nutrition, 4(4):347-60. https://doi.org/10.1123/ijsn.4.4.347
Haydar B., Haddad A. H. & Buchheit M. (2011). Assessing inter-efforts recovery and change of direction abilities with the 30–15 Intermittent Fitness Test. Journal of Sports Science and Medicine, 10(2), 346–54.
Helgerud, J., Høydal, K., Wang, E., Karlsen, T., Berg, P., Bjerkaas, M. & Hoff, J. (2007). Aerobic high-intensity intervals improve VO2max more than moderate training. Medicine & Science in Sports & Exercise, 39(4), 665-671. https://doi.org/10.1249/mss.0b013e3180304570
Konečný J. (2014) Aplikace vysoce intenzivního intervalového tréninku (HIIT) jako součást redukčního tréninku. [Application of high intensity interval training workouts as part of reduction]. Brno: Bakalářská práce. Masarykova univerzita, Fakulta sportovních studií.
Kuhn, K., (2005). Vytrvalostní trénink. České Budějovice: Kopp.
Laursen P.B., Blanchard M.A. & Jenkins D.G. (2002). Acute high-intensity interval training improves Tvent and peak power output in highly-trained males. Canadian Journal of Applied Physiology, 27(4), 336-48. https://doi.org/10.1139/h02-019
Laursen P. B., Jenkins D. G., (2002). The scientific basis for high-intensity interval training: optimising training programmes and maximising performance in highly trained endurance athletes. Sports Medicine, 32(1), 53-73. https://doi.org/10.2165/00007256-200232010-00003
Měkota, K., & Cuberek, R., (2007). Pohybové dovednosti, činnosti, výkony. [Motor abilities, activities and performance]. Olomouc: Univerzita Palackého v Olomouci.
Milanović, Z., Sporiš, G. & Weston, M. (2015). Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials. Sports Medicine 45.Available at: https://doi.org/10.1007/s40279-015-0365-0
Olson, M. (2013). Tabata interval exercise: Energy expenditure and post-exercise responses. Medicine & Science in Sports & Exercise, 45, S420.
Perry, C. G. R., Heigenhauser, G. J. F., Bonen, A. & Spriet, L. L. (2008). High intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle. Applied Physiology, Nutrition, and Metabolism, 33(6), 1112-23. https://doi.org/10.1139/H08-097
Ramos, J.S., Dalleck, L.C., Tjonna, A.E., et al. (2015). The Impact of High-Intensity Interval Training Versus Moderate-Intensity Continuous Training on Vascular Function: a Systematic Review and Meta-Analysis. Sports Medicine, 45(5), 679-692. https://doi.org/10.1007/s40279-015-0321-z
Rozenek, R., Funato, K., Kubo, J., Hoshikawa, M. & Matsuo, A. (2007). Physiological responses to interval training sessions at velocities associated with VO2max. Journal of strength and conditioning research, 21(1), 188. https://doi.org/10.1519/R-19325.1
Rusko H, Nummela A. & Mero A. (1993). A new method for the evaluation of anaerobic running power in athletes. European Journal of Applied Physiology, 66(2), 97–101. https://doi.org/10.1007/BF01427048
Smith T. P., Coombes J. S. & Geraghty D.P. (2003). Optimising high-intensity treadmill training using the running speed at maximal O(2) uptake and the time for which this can be maintained. European Journal of Applied Physiology, 89(3-4), 337–43. https://doi.org/10.1007/s00421-003-0806-6
Smith, M. J. (2008). Sprint Interval Training-“It’s a HIIT!”. Southlake: TX., Avalaible at: http://www. Teamusa.org/assets/documents/attached_file/filename/15738/Sprint_Interval_Traini ng. Pdf.
Stoppani, J. (2016). Velká kniha posilování: tréninkové metody a plány: 381 posilovacích cviků. [Encyklopedia of Muscle and Strength]. Praha: Grada Publishing.
Tabata, I., Nishimura, K., Kouzaki, M., Hirai, Y., Ogita, F., Miyachi, M. & Yamamoto, K. (1996). Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Medicine and science in sports and exercise, 28(10), 1327- 1330. https://doi.org/10.1097/00005768-199610000-00018
Talanian, J. L., Galloway, S. D., Heigenhauser, G. J., Bonen, A. & Spriet, L. L. (2007). Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. Journal of applied physiology, 102(4), 1439-1447. https://doi.org/10.1152/japplphysiol.01098.2006
Vuorimaa T., Vasankari T. & Rusko H. (2000). Comparison of physiological strain and muscular performance of athletes during two intermittent running exercises at the velocity associated with VO2max. International journal of sports medicine, 21(2), 96–101. https://doi.org/10.1055/s-2000-8867
Zhang H., Tong T. K., Qiu W., Zhang X., Zhou S., Liu Y. & He Y. (2017). Comparable Effects of High-Intensity Interval Training and Prolonged Continuous Exercise Training on Abdominal Visceral Fat Reduction in Obese Young Women. Journal of diabetes research. Available at: https://doi: 10.1155/2017/5071740.
This work is licensed under a Creative Commons Attribution-NonCommercial 4.0 International License.
Copyright © 2022 Studia sportiva