High Intensity Interval Training: New Insights
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Effects of Aerobic Interval Training Versus Continuous Moderate
Annals of Agricultural and Environmental Medicine 2014, Vol 21, No 4, 844–849 www.aaem.pl ORIGINAL ARTICLE Effects of aerobic interval training versus continuous moderate exercise programme on aerobic and anaerobic capacity, somatic features and blood lipid profile in collegate females Krzystof Mazurek1, Krzysztof Krawczyk2, Piotr Zmijewski3, Henryk Norkowski1, Anna Czajkowska1 1 Józef Piłsudski University of Physical Education, Warsaw, Poland 2 Maria Curie Skłodowska University, Lublin, Poland 3 Insitute of Sport, Warsaw, Poland Mazurek K, Krawczyk K, Zmijewski P, Norkowski H, Czajkowska A. Effects of aerobic interval training versus continuous moderate exercise programme on aerobic and anaerobic capacity, somatic features and blood lipid profile in collegate females. Ann Agric Environ Med 2014; 21(4): 844–849. doi: 10.5604/12321966.1129949 Abstract Introduction. Regular physical activity has many positive health benefits, including reducing the risk of cardiovascular diseases, metabolic diseases and some cancers, as well as improving the quality of life. Objectives. The aim of the study was to examine the effects of 8-week aerobic interval cycle exercise training (AIT) compared to continuous cycle exercises of moderate intensity (CME) on the aerobic and anaerobic capacity, somatic features and lipid profile. Material and methods. The research was conducted in 88 volunteers aged 19.5±0.6 years, who were randomized to three groups of organized physical activity (OPA), who exercised 3 times per week in 47 min sessions: (I) AIT (n=24) comprising 2 series of 6x10 s sprinting with maximal pedalling cadence and active rest pedalling with intensity 65%–75% HRmax, (II) CME (n=22) corresponding to 65%-75% HRmax, (III) regular collegiate physical education classes of programmed exercises (CON; n=42). -
The Effects of Continuous and Interval Training Toward V̇o2max
Advances in Health Science Research (AHSR), volume 7 2nd International Conference on Sports Sciences and Health 2018 (ICSSH 2018) The Effects of Continuous and Interval Training Toward V̇ O2max Increase for Male Moch.Yunus Endang Sri Wahjuni. Supriatna Faculty of Sports Science Faculty of Sports Science Faculty of Sports Science Universitas Negeri Malang Universitas Negeri Surabaya Universitas Negeri Malang Malang, Indonesia Surabaya, Indonesia Malang Indonesia E-mail:[email protected] E-mail: [email protected] E-mail : [email protected] Abstract—The research aimed at investigating the with good speed at moderate intensity or high intensity difference of continuous and interval training toward during certain time. Training intensity should able to maximum ⩒O2 increase.The research used randomized stimulate the stimulation threshold of aerobic so occurs group pretest and posttest design. Population of the research physiologically adaptation. were students of Sport Training Education Faculty of Sport Sciences Malang State . Sampling technique by using According to [11] if viewed from the physiological purposive random samplingwith sampling of 40 persons, side, maximum VO2 is determined by several factors divided into two groups with ordinal pairing, that is such as:(1) heart, lung, and blood vessel should function continuous and interval training groups. The trainings done well so the oxygen inhaled and enter into lung, then up to three times with moderate intensity up to sub maximum and the blood (2) process of oxygen transportation to the for 8 weeks. The research type was quasi experimental research with quantitative approach. Data collection done inactive tissues to active muscles will need more oxygen by using Multistage Fitness Test to measure maximum VO2 (3) tissues, especially muscle should have normal capacity during pretest and posttest. -
Evaluating a Training Program
VEA Bringing Learning to Life Program Support Notes Junior Secondary - TAFE 29 mins Evaluating a Training Program Program Support Notes by Meredith Carre , B.HK, Grad. Dip. Ed (secondary) Cert IV Training and Assessment Produced by VEA Pty Ltd Commissioning Editor Sven Shepherd B.Ed. Executive Producer Simon Garner B.Ed. © VEA Inc. Pty Ltd 2009 Suitable for: Physical Education To order or inquire please contact VEA: VEA Inc. E-mail 37 W. 26 th Street [email protected] Suite 201 Website New York, NY 10010 www.veavideo.com Ph: 866 727 0840 Fax: 866 727 39 Evaluating a Training Program For Teachers: Introduction What makes a successful training program? Athletes of all levels require training programs that take into account the specific needs of their sport as well as their own individual strengths and weaknesses. This program identifies the key components of an effective training program and investigates the methods used to evaluate, modify and improve training programs. From the analysis of fitness components and the application of training methods and principles, to the goal setting and motivation required for success, this program provides a framework for both the planning and evaluation of effective training programs. Program Timeline 00:00:00 Copyright VEA Splash 00:00:00 Introduction 00:01:53 Meeting the Physical Demands of the Sport 00:08:58 Selection of Appropriate Training Methods 00:14:49 Application of training Principles 00:18:15 Goal Setting and Motivation 00:23:59 Staying on Track and Evaluating Success 00:27:12 Conclusion 00:27:56 Credits 00:28:32 End Program Website References http://exercise.about.com/od/cardioworkouts/g/anaerobic.htm http://www.netfit.co.uk/wkmen.htm http://www.topendsports.com/fitness/methods.htm www.ag.ndsu.edu/ext-emp/ evaluation /documents/eighmy.ppt Other Relevant Programs available from VEA Achieve a Healthy Lifestyle Exercise for Life Training for Fitness Series Please visit our website for more relevant programs www.veavideo.com VEA – Bringing learning to life - 2 - © VEA Inc. -
Paris SH February Resources
TTYYPPEESS && SSTTYYLLEESS OOFF TTRRAAIINNIINNGG Love working out? Don't we all! But did you know that the way we work out can achieve different results? And by that, I don't just mean bicep curls will help grow your biceps and squats will help grow your booty, I mean different sequences, rep ranges and styles of training can be used to achieve different goals. Let's think of it like this, do you think a 100m sprinter has the same training programme in the gym as a bodybuilder? Nope! Now maybe you're thinking, wait, sprinters still train in the gym? Yes, they do! The 100m Olympic champions you see on TV will have a training programme for the gym as well, just it would look different to say a powerlifter or bodybuilder. The lists below outline the different styles and types of training concepts: www.strongher.co.uk @strongher_women Types of training: 1.Weight Training a. Strength (Weightlifting) b. Power (Powerlifting) c. Hypertrophy [Muscle building] (Bodybuilding) d. Endurance (usually used with runners, cyclists, swimmers etc.) e. Functional f. Strength & Conditioning (Cross-fit, athletes) 2. Cardiovascular training 3. Plyometrics (Useful when training for power) 4. Calisthenics (Bodyweight movements i.e. push-ups, pull-ups etc.) 5. Balance 6. Agility 7. Flexibility www.strongher.co.uk @strongher_women Styles of training: 1. Interval training a.k.a HIIT - high-intensity exercise, broken up with planned periods of rest or low-intensity movements i.e. 3 mins of work, 1 min of recovery and repeat 2. Continuous training - (Predominantly used for endurance and cardiovascular training) Exercise that is performed at a continuous intensity throughout the session with no rest, i.e. -
The Effects of Sprint Interval Training on Physical Performance: a Systematic Review and Meta-Analysis
Title: The Effects of Sprint Interval Training on Physical Performance: A Systematic Review and Meta-Analysis Andy, J. Hall1. Rodrigo, R. Aspe1. Thomas P. Craig1. Mykolas Kavaliauskas2. John Babraj3. Paul, A. Swinton1 1 School of Health Sciences, Robert Gordon University, Aberdeen, United Kingdom 2 School of Applied Sciences, Edinburgh Napier University, United Kingdom 3 Division of Sport and Exercise Science, Abertay University, United Kingdom Correspondence: Dr Paul, A. Swinton School of Health Sciences, Robert Gordon University, Garthdee Road, Aberdeen, United Kingdom. E-mail: [email protected] Phone: +44 1224 263361 This version of the manuscript is currently pre-print Hall, A., Aspe, R., Craig, T., Kavaliauskas, M., Babraj, J., & Swinton, P. (2020). The Effects of Sprint Interval Training on Physical Performance: A Systematic Review and Meta- Analysis. Retrieved from osf.io/preprints/sportrxiv/nphw2 DOI: 10.31236/osf.io/nphw2 All authors are aware of, and give permission to the submission of the article to SportRxiv in pre-print format Twitter Handles: @Andy_Hall9 @Rodrigo_Aspe @thocra83 @Mykolas_K 1 Abstract Background: Sprint interval training (SIT) performed on a cycle ergometer is a common mode of training and has become increasingly studied as an exercise intervention to improve a range of physical performance outcomes. Objectives: The primary objective was to synthesise findings from published research and through meta-analysis quantify the effect of SIT and potential moderators on physical performance outcomes with healthy adults. The secondary objective was to assess the methodological quality of included studies and the existence of small study effects. Methods: The review included studies from 2000 to 2020 based on the following criteria: 1) healthy participants 18 to 45 years; 2) minimum 2-week SIT intervention comprising “all out” sprints up to a maximum of 30 seconds on a cycle ergometer; 3) cohort or control group design; 4) pre-post intervention outcomes that could be categorised as aerobic (e.g. -
A Comparison of the Effects of Interval Training Vs. Continuous Training on Weight Loss and Body Composition in Obese Pre-Menopausal Women
East Tennessee State University Digital Commons @ East Tennessee State University Electronic Theses and Dissertations Student Works 5-2001 A Comparison of the Effects of Interval Training vs. Continuous Training on Weight Loss and Body Composition in Obese Pre-Menopausal Women. Jeffrey Warren King East Tennessee State University Follow this and additional works at: https://dc.etsu.edu/etd Part of the Kinesiology Commons Recommended Citation King, Jeffrey Warren, "A Comparison of the Effects of Interval Training vs. Continuous Training on Weight Loss and Body Composition in Obese Pre-Menopausal Women." (2001). Electronic Theses and Dissertations. Paper 123. https://dc.etsu.edu/etd/123 This Thesis - Open Access is brought to you for free and open access by the Student Works at Digital Commons @ East Tennessee State University. It has been accepted for inclusion in Electronic Theses and Dissertations by an authorized administrator of Digital Commons @ East Tennessee State University. For more information, please contact [email protected]. A Comparison of the Effects of Interval Training vs. Continuous Training on Weight Loss and Body Composition in Obese Pre-Menopausal Women A thesis presented to the faculty of the Department of Physical Education, Exercise, and Sports Sciences East Tennessee State University In partial fulfillment of the requirements for the degree of Masters of Arts in Physical Education by Jeffrey W. King May 2001 Dr. Lynn Panton, Chair Dr. Craig Broeder Dr. Kathy Browder Keywords: Obesity, Body composition, Resting metabolic rate, Interval training, High intensity exercise ABSTRACT A Comparison of the Effects of Interval Training vs. Continuous Training on Weight Loss and Body Composition in Obese Pre-Menopausal Women by Jeffrey W. -
Weight Training
KS4 Physical Education Methods of Training These icons indicate that teacher’s notes or useful web addresses are available in the Notes Page. This icon indicates that the slide contains activities created in Flash. These activities are not editable. For more detailed instructions, see the Getting Started presentation. 11ofof 2525 © Boardworks Ltd 2006 Learning objectives What we will learn in this presentation: The advantages and disadvantages of: continuous training interval training Fartlek training circuit training cross-training weight training. Learning objectives 22ofof 2525 © Boardworks Ltd 2006 Methods of training 3 of 25 © Boardworks Ltd 2006 Continuous training Continuous training is the simplest form of training. As the name suggests, it involves training with no rest periods or recovery intervals. This type of training is a good way to improve your aerobic energy system. Swimming, running and cycling are common examples of continuous training activities. You need to work for a minimum of 20 minutes to achieve some kind of benefit. 4 of 25 © Boardworks Ltd 2006 Continuous training The fitter you become, the longer you will be able to work for. As fitness improves, you will also be able to sustain a higher level of intensity. You should start training at about 60% of your maximum heart rate (MHR) increasing to around 75%–80% as your level of You need to stay within fitness improves. the aerobic zone during continuous training. 5 of 25 © Boardworks Ltd 2006 Continuous training Continuous training depletes your carbohydrate stores. As the body needs an energy supply to keep working, it is forced into using fat supplies. -
Physiological Adaptations to Interval Training to Promote Endurance Gibala, Bostad and Mccarthy 181
Available online at www.sciencedirect.com ScienceDirect Physiological adaptations to interval training to promote endurance Martin J Gibala, William Bostad and Devin G McCarthy The physiological determinants of endurance exercise endurance include the ‘lactate threshold’, generally performance are complex but depend in part on the capacity of defined as the exercise intensity at which lactate starts the cardiorespiratory system to transport oxygenated blood to to accumulate in blood, and critical power, which is working skeletal muscle, and the oxidative capacity of skeletal derived from the relationship between power output muscle, which is largely determined by mitochondrial content. and the time for which it can be sustained [1,2]. Both Interval training — characterized by intermittent bouts of higher factors are related to skeletal muscle oxidative capacity, intensity exercise interspersed by periods of lower-intensity which in turn is primarily determined by mitochondrial exercise or complete rest for recovery within a given session — volume density, although other mechanisms are involved. enhances endurance exercise performance including in those who are already well trained, although the mechanisms may be Traditional endurance training, characterized by a high different as compared to less-trained individuals. This brief volume of moderate-intensity continuous training review considers the evidence for cardiac and skeletal muscle (MICT), improves endurance exercise performance in responses to interval training that are associated with an part by increasing maximal cardiac output and thus oxy- improved capacity for whole-body aerobic energy provision, gen delivery to working skeletal muscle. MICT also with a focus on recent findings. stimulates mitochondrial biogenesis in skeletal muscle, which serves to increase the overall capacity for the Address oxidative metabolism of substrates [3]. -
Group Exercise Class Descriptions
Group Exercise Class Descriptions Athletic Conditioning (60 min.) A cardio-based, high energy workout designed to provide non-stop athletic conditioning of a variety of muscle groups. Join in this fun workout that combines strength and agility drills in a motivating, fast-paced environment. Barre (60 min.) Fun and empowering class set to today's hottest music. Classes begin with a warm up focusing on postural strength and alignment, followed by a series of upper body exercises using light weights or tubing. The ballet barre is used to sculpt the lower body, abs and for flexibility training. You use your own body weight as resistance to build long, lean muscles! BodyPump (55 min, Express 45mins) For anyone looking to get lean, toned, and fit-fast. Using light to moderate weights with lots of repetition. This gives you a total body workout. Instructors will coach you through the scientifically proven moves and techniques while pumping out encouragement, motivation, and great music. You’ll leave the class feeling challenged, motivated, ready to come back for more. TFE Cardio (30 min.) A high-intensity workout that incorporates light weights, battle ropes, med balls, and a variety of equipment and bodyweight exercises to get your heart-rate up and shed fat FAST! Cardio doesn’t have to be boring and time-consuming; pair this class with your weight-training for a fat-burning, endorphin-releasing workout! TFE Cardio and Core (45 min.) Break a sweat with 30 minutes of HIIT and low-impact cardio, followed by 15 minutes of core and resistance band training for full-body toning! Core to Cool: (25 min.) Exercises that focus from the abdominals out. -
Aerobic Interval Vs. Continuous Training In
Sports Med https://doi.org/10.1007/s40279-018-0885-5 SYSTEMATIC REVIEW Aerobic Interval vs. Continuous Training in Patients with Coronary Artery Disease or Heart Failure: An Updated Systematic Review and Meta-Analysis with a Focus on Secondary Outcomes 1,2 1 1 Nele Pattyn • Randy Beulque • Ve´ronique Cornelissen Ó Springer International Publishing AG, part of Springer Nature 2018 Abstract Results Twenty-four papers were identified (n = 1080; Background In a previous meta-analysis including nine mean age 60.7 ± 10.7 years). Aerobic interval training trials comparing aerobic interval training with aerobic resulted in a higher increase in peak oxygen uptake com- continuous training in patients with coronary artery dis- pared with aerobic continuous training in all patients ease, we found a significant difference in peak oxygen (1.40 mL/kg/min; p \ 0.001), and in the subgroups of uptake favoring aerobic interval training. patients with coronary artery disease (1.25 mL/kg/min; p = Objective The objective of this study was to (1) update the 0.001) and patients with chronic heart failure with reduced original meta-analysis focussing on peak oxygen uptake ejection fraction (1.46 mL/kg/min; p = 0.03). Moreover, a and (2) evaluate the effect on secondary outcomes. larger increase of the first ventilatory threshold and peak Methods We conducted a systematic review with a meta- heart rate was observed after aerobic interval training in all analysis by searching PubMed and SPORTDiscus data- patients. Other cardiorespiratory parameters, cardiovascu- bases up to March 2017. We included randomized trials lar risk factors, and quality of life were equally affected. -
Responses and Adaptations to Acute and Chronic High
RESPONSES AND ADAPTATIONS TO ACUTE AND CHRONIC HIGH-INTENSITY INTERVAL TRAINING by NICHOLAS H. GIST (Under the Direction of Kirk J. Cureton) ABSTRACT Sprint interval training (SIT) involving repeated 30-s “all out” efforts appears to be an effective and time-efficient stimulus for fitness improvement. Three studies were completed for this dissertation. The purposes were: 1) to perform a meta-analysis to assess the population effect of SIT on aerobic capacity; 2) to compare physiological responses of two SIT protocols of different modality; and 3) to determine the effects of a SIT intervention on fitness and performance. The meta-analysis revealed SIT has a small-to-moderate effect (Cohen’s d = 0.32, 95% CI: 0.10, 0.55; z = 2.79, p < 0.01) on aerobic capacity. The effect is large in comparison to no-exercise control groups (Cohen’s d = 0.69, 95% CI: 0.46, 0.93; z = 5.84; p < 0.01) and not different when compared to endurance training control groups (Cohen’s d = 0.04, 95% CI: -0.17, 0.24; z = 0.36, p = 0.72). In the second study, mean values for %VO2peak and %HRpeak for cycling (80.4 ± 5.3% and 86.8 ± 3.9%) and calisthenics (77.6 ± 6.9% and 84.6 ± 5.3%) were similar (p > 0.05), but calculated effect sizes revealed a meaningful difference in %VO2peak (Cohen’s d = 0.51) and %HRpeak (Cohen’s d = 0.57). In the third study, moderately-trained members of the Army Reserve Officers’ Training Corps (ROTC) completed 4 weeks of exercise training 3 days∙wk-1 consisting of either ~60 min of typical cadet physical training (TCT) or whole-body calisthenics (HIT) involving 4-7 sets of 30-s “all out” burpees separated by 4 min of active recovery. -
Comparison of Effects of Continuous and Interval Training on Aerobic Capacity IJCRR Section: Healthcare Sci
International Journal of Current Research and Review Research Article DOI: http://dx.doi.org/10.31782/IJCRR.2019.1121 Comparison of Effects of Continuous and Interval Training on Aerobic Capacity IJCRR Section: Healthcare Sci. Journal Impact in Healthy, Non Exercising Young Factor: 5.385 (2017) ICV: 71.54 (2015) Individuals Saba Khan1, Razia Nagarwala2, Ashok Shyam3, Parag Sancheti4 1MPT student, Sancheti College of Physiotherapy, Pune; 2Prof. and HOD, Cardiovascular and Respiratory Physiotherapy, Sancheti College of Physiotherapy, Pune; 3Ashok Shyam (MS Ortho, Sancheti Institute for Orthopaedics and Rehabilitation, Pune; 4Parag Sancheti (MCh Ortho, Chairman, Sancheti Institute for Orthopaedics and Rehabilitation, Pune. ABSTRACT Objective: Participation in aerobic exercise generates increased cardiorespiratory fitness, which results in a protective factor for cardiovascular disease and all-cause mortality. Interval training might cause higher increases in cardiorespiratory fitness in comparison with continuous training; nevertheless, current evidence is not conclusive. This study tests the effect of interval training with moderate intensity continuous training on aerobic capacity (V02 max). Method: 40 young healthy subjects were recruited according to inclusion and exclusion criteria and were randomly allocated into a supervised 6 week endurance training program of 3 weekly sessions of either Interval training ( 5 minutes’ bout at 75%-80% HRMax with 2 minutes of active recovery at 40% -50% HRMax) and continuous training (40%- 60% HR Max) of walking on a treadmill for 30 minutes per session. Primary outcome measure was V02max; secondary outcome measure was resting heart rate, resting respiratory rate, blood pressure and Rating of Perceived Exertion. Results: Vo2max (ml/kg/min) improved significantly in both the groups.(P=0.000).