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The Science and Application of HIIT Training

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The Science and Application of HIIT Training The Science and Application of HIIT Training Bryce Hastings, MPhil Jinger S Gottschall, PhD Head of Research Associate Professor Kinesiology Les Mills International WHY GLOBAL HEALTH IS SUFFERING DUE TO LACK OF ACTIVITY AND OPTIMAL EXERCISE PRESCRIPTIONS WHY PHYSICAL ACTIVITY AND FITNESS CAN REDUCE THE RISK OF DISEASE AND IMPROVE SATISFACTION WITH DAILY LIFE AMERICAN COLLEGE OF SPORTS MEDICINE EXERCISE GUIDELINES WHY Moderate DURATION FREQUENCY EXERCISES FREQUENCY DURATION FREQUENCY 30 - 50 MIN 3 - 4 DAYS/WEEK 8 - 10 2 DAYS/WEEK 60 MIN 1 DAY/WEEK OR Vigorous DURATION FREQUENCY 20 - 60 MIN 3 DAYS/WEEK WHY THERE IS AN OBVIOUS GAP IN THE CURRENT LITERATURE WITH RESPECT TO INTENSITY IN REDUCING DISEASE AND ENHANCING FITNESS HOW WHAT Definition: Repeated bouts of short to moderate duration exercise completed at an intensity that is greater than the anaerobic threshold (Laursen & Jenkins WHO 2002). Efforts interspersed with brief periods of partial recovery, either low to moderate intensity activity or passive rest. Purpose: To perform significantly more total exercise time at a higher intensity than can be achieved using a continuous, steady state exercise (SSE) protocol. WHO Therefore, HIIE is considered a time-efficient training strategy to induce rapid adaptations in skeletal muscle and exercise performance that are comparable to traditional continuous endurance training (Gibala et al. 2006) WHY LES MILLS vs LES MILLS GRIT PLYO BODYATTACK BODYCOMBAT BODYSTEP RPM LES MILLS GRIT PLYO WHAT WHO HOW WHEN/WHAT/HOW? RPM & SPRINT HOW GET FIT WITH HIIT PROTOCOL RESULTS WHO ADHERENCE INJURY SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY Gottschall, et al. 2014 PROTOCOL GROUP GROUP FIT HIIT CONTROL (N=42) EXPERIEMENT (N=42) WHO 3 2 1 2 2 2 1 RESULTS WHO VO2 BODY FAT TRIGLYCERIDE 6.4% 2.0% 16.9% bbloodlood ssampleample HDL (mg/dL) TRI (mg/dL) WHO FIT 0.3 -3.3 GRIT 2.3 -16.9 difference 2.0 -13.6 body composition WHO sstrengthtrength leg (kg) back (kg) WHO FIT 4.5 6.5 GRIT 12.1 16.3 difference 7.6 9.8 fitness VO2 (ml/kg/min) FIT 0.7 WHO GRIT 6.4 difference 5.7 INJURY WHO ADHERENCE SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY WHO compliance rate was less than 30 workouts missed for the 84 participants in 2772 sessions PARTICIPANTS RATED THE TRAINING WHO SESSIONS AS A POSTIVE EXPERIENCE SATISFACTION WITH CHALLENGING INTENSITY fitness VO2 (ml/kg/min) FIT 0.5 WHO SPRINT 4.1 difference 3.6 fitness leg (kg) FIT 0.3 WHO SPRINT 9.1 difference 8.8 HOW WHEN AMERICAN COLLEGE OF SPORTS MEDICINE EXERCISE GUIDELINES Moderate DURATION FREQUENCY EXERCISES FREQUENCY DURATION FREQUENCY MIN DAYS/WEEK DAYS/WEEK MIN DAY/WEEK 30 - 50 3 - 4 8 - 10 2 60 1 HOW OR Vigorous DURATION FREQUENCY 20 - 60 MIN 3 DAYS/WEEK While these minimum guidelines are maximum 90-100% clearly described, there are currently no maximum guidelines, particularly with respect to high-intensity time and frequency, for the prevention of overtraining or functional overreaching. mins = OR HOW ??? per wk BACKGROUND Overtraining syndrome (OTS) and functional overreaching (OR) are results of a combination between excessive load and inadequate recovery, which lead to symptoms related to stress and decrements in performance. SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY HOW Insufficient evidence is available to determine whether a dose-response relationship exists between the quantity of high intensity interval training and functional overreaching for active adults. Cadegiani and Kater, 2017; PAG Advisory Committee, 2018 BACKGROUND: Cortisol is a stress hormone produced in the adrenal gland (above kidney). It can help control blood sugar levels, regulate metabolism, reduce inflammation, and assist with memory formulation. early am late am early pm late pm Short term elevation of cortisol with high intensity exercise can + be beneficial to help the body repair, adapt, and grow stronger. HOW Long term elevation of cortisol with too much high intensity - exercise can cause fatigue, joint pain, and mood disturbance. L #1 #2 d / g u l o s i t r o c A B C A B C Healthy response to a high intensity protocol #1 with cortisol measured before exercise, after exercise, and after recovery. HOW Unhealthy response with elevated resting #2 cortisol and reduced elevation after exercise indicating greater lifestyle stress or overtraining. HYPOTHESIS There is an optimal time per week of high intensity (90-100% maximum heart rate) training that will lead to greater variation in the production of stress hormones and reduced self-reporting of stress related feelings. maximum 90-100% + mins = OR HOW ??? per wk METHODS: participant characteristics years 35 kg 35.19 + 9.52 68.64 + 12.84 28 7 HOW hours meter 9.01 + 2.52 1.68 + 0.09 METHODS: Three weeks of typical training Polar A370, H10 m5 maxaimximumum 9 09-01-0100%0% SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY h4a hradr d 8 08-09-09%0% m3 modoedreartaet e 7 0 7-08-08%0% l2ig lihgth t 6 06-07-07%0% kcal total time macro mood quality HOW MyFitnessPal POMS 40 Polar A370 METHODS: Two-bout, high intensity protocol with saliva collections 0900 1000 1100 1200 1300 1400 1500 1600 1700 A B C D E F HOW HIIT HIIT RESULTS: The greatest hormonal response was measured in the participants who completed 30-40 minutes of high intensity training per week. * indicates a significant difference from 30-40 min above 90%; p < 0.05 CORTISOL less than 25 min between 30-40 min greater than 45 min 0.70 0.60 0.50 dL / ug 0.40 * 0.30 HOW cortisol * 0.20 * * * 0.10 0.00 A B C D E F saliva collection points RESULTS: The greatest hormonal response was measured in the participants who completed 30-40 minutes of high intensity training per week. CORT E-D 0.80 0.60 0.40 dL / 0.20 ug 0.00 cortisol HOW -0.20 -0.40 -0.60 0.00 10.00 20.00 30.00 40.00 50.00 60.00 70.00 80.00 average minutes per week 90-100% HRmax RESULTS: Sleep quality was greatest for the participants who completed 30-40 minutes of high intensity training per week. Sleep Quality 5 4.5 4 3.5 3 2.5 HOW 2 1.5 1 0.00 10.00 20.00 30.00 40.00 50.00 60.00 70.00 80.00 average minutes per week 90-100% HRmax RESULTS: Total Mood Disturbance was minimal in the participants who completed 30-40 minutes of high intensity training per week. Total Mood Disturbance 120 110 100 90 80 HOW 70 60 0.00 10.00 20.00 30.00 40.00 50.00 60.00 70.00 80.00 average minutes per week 90-100% HRmax RESULTS: Moderate negative correlation (R = -0.404, p < 0.05) between baseline cortisol and kilocalorie balance; greater cortisol when in energy deficit. baseline CORTISOL 1.400 1.200 1.000 dL / 0.800 ug 0.600 cortisol 0.400 0.200 0.000 0.30 0.40 0.50 0.60 0.70 0.80 0.90 1.00 1.10 1.20 1.30 kcal in / kcal out CONCLUSION Our data demonstrate that 30-40 minutes of high-intensity (90-100% maximum heart rate) training per week is a suggested range of cumulative time in order to prevent symptoms related to overreaching. maximum 90-100% maximum + mins = fitness & HOW wellness 30-40 per wk INTENSITY AWARENESS 5 - 9% WHEN/WHAT/HOW? EXERCISE PRESCRIPTION 2 2-3 2-3 1 WHEN/WHAT/HOW? .
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