Invited Session at ECSS Vienna 2016 “HIT training Mechanisms and applicability”. Hit Training Mechanisms of Adaptation. Gibala, M.. McMaster University. Interval exercise refers to the basic pattern of alternating periods of more intense effort with period of less intense effort, or complete. rest, within a single training session. Owing to the wide variety of terms used to describe this basic type of exercise, a classification. scheme was recently proposed to delineate “high intensity interval training” (HIIT) from “sprint interval training” (SIT) (1). HIIT. generally refers to submaximal exercise protocols in which the workload elicits a relative intensity corresponding to ≥80% of. peak heart rate. SIT describes protocols in which the intensity corresponds to ≥100% of the workload that elicits maximal. oxygen uptake (VO2max). Dating back several decades, numerous studies have examined physiological adaptations to HIIT and. traditional moderate-intensity continuous training (MICT), matched for total work or energy expenditure. While these have yielded. equivocal results, several recent systematic reviews and meta-analyses have concluded that HIIT elicits superior physiological. adaptations in both average healthy individuals and people with lifestyle-induced cardiometabolic disease (1-3). Research over the. last decade in particular has shed new light on the potency of low-volume interval training, which involves a relatively small total. amount of exercise, to elicit physiological adaptations that are comparable to MICT in a time-efficient manner (4). Studies that have. directly compared MICT to low-volume HIIT or SIT protocols have reported similar improvements in markers of aerobic energy. metabolism, as well as clinical indices of health status, despite large differences in total exercise and training time commitment.. Recent evidence supports the general contention that exercise intensity is more important than duration for exercise training-induced. increases in cardiorespiratory fitness (5). In contrast, the specific roles of intensity, duration and volume on aspects of. exercise-induced skeletal muscle remodelling, in particular mitochondrial biogenesis, are equivocal (6). Recent work suggests the. potential for SIT to promote greater and faster mitochondrial adaptations in human skeletal muscle than does HIIT or MICT despite a. much lower training volume (7). It was also reported in humans that muscle fibre-type specific responses to SIT were strikingly similar. to MICT despite lower training volume (8).. (1) Weston KS, et al. Br J Sports Med. 48:1227-1234, 2014.. (2) Bacon AP, et al. PLoS One. 8:e73182, 2013.. (3) Milanović Z, et al. Sports Med. 45:1469-1481, 2015.. (4) Gibala MJ, et al. J Physiol. 590:1077-1084, 2012.. (5) Ross R, et al. Mayo Clin Proc. 90:1506-1514, 2015.. (6) Bishop DJ, et al. Biochim Biophys Acta. 1840:1266-1275, 2014.. (7) Granata C et al. FASEB J. 2015 Nov 16.. (8) Scribbons B et al. PLoS One. 9:e98119, 2014.
How do you know your workout is intense enough to do your body good? Sami Assad, MD, a family medicine physician with Lifespan Physician Group, Primary Care, Newport offers a helpful rule of thumb. http://lifespan.org
While exercise usually supports health, extreme exercise can be detrimental to the immune system in some instances. Studies suggest that people performing moderate endurance exercise experience fewer respiratory illnesses, while athletes performing intense endurance exercise of longer than two hours have an increased risk of illness. Whether extreme endurance exercise suppresses immune function transiently due to stress hormones such as cortisol or via another mechanism is a subject of much debate. In this clip, Dr. Rhonda Patrick describes how varying levels of exercise affect the immune response in different ways.. WATCH THE ORIGINAL FULL Q&A HERE…. https://www.foundmyfitness.com/episodes/covid-19-episode-2. This was from a special-edition Q&A focused on COVID-19. Questions poured in from our email newsletter subscribers, and I tried to answer them. Never miss out again, get FoundMyFitness unfiltered and direct to your inbox at https://www.foundmyfitness.com/newsletter. Or, you can even do a little bit better, by getting in on our LIVE members-only Q&A every single month. Learn more about becoming a premium member at https://www.foundmyfitness.com/premium
Kerry Stewart, Ed.D., professor of medicine and director of clinical and research exercise physiology at Johns Hopkins, presents on research that he and his team is conducting on how exercise may be a natural therapeutic intervention for cognitive function. Visit us! https://www.hopkinsmedicine.org/orthopaedic-surgery/
http://www.cincinnatichildrens.org/healthworks. HealthWorks! Healthy Living Series: Exercise Intensity. by The Center for Better Health and Nutrition/HealthWorks! at Cincinnati Children’s. Chris Kist, Exercise Program Director: “When you exercise, how hard should you be working?. We try to break it up into 3 Intensity levels: Light, moderate vigorous.. Exercising at the correct intensity can help you get the most out of your workout — making sure you’re not pushing too hard or too little is key. Your exercise intensity generally should be at a moderate or vigorous level for the most benefit.. Since exercise intensity varies from person to person, it’s hard to set easy clear rules for everyone.. One way to figure out if you’re exercising hard enough during aerobic exercise is to check your pulse. A monitor of some sort is the best way to do this. Your heart rate is a good indicator of how hard you’re working, and if you’re not hitting a certain rate, you’re probably not pushing yourself hard enough.. . To calculate your maximum heart rate, you need to subtract your age from 220. Generally, you want your heart rate to stay between 50 to 70 percent of its maximum for moderate exercise and 70 t0 90 percent for vigorous exercise.. This is a great way to track your intensity, however we don’t always have an accurate way to measure our heart rate during exercise.. So here are a few other methods we can use as well.. Rating of perceived exertion, or RPE: On a scale of 0 to 10, where sitting is a 0 and the highest level of activity is a 10, moderate-intensity activity is a 5 or 6 on a scale of 1 to10.. Typically, you will notice shortness of breath at a moderate intensity.. Vigorous-intensity activity is a level 7 or 8. You will not be able to say more than a few words without pausing to take a breath. If you’re doing vigorous-intensity activity, you will typically be sweaty, cheeks red, heart beating fast, etc.. The “Talk Test” is another easy way to determine exercise intensity. You want to be at the point where you can’t talk clearly during exercise. This is typically referred to as the “anaerobic threshold.”. . Studies show that pushing yourself slightly past your comfort zone is useful for improving your cardiorespiratory fitness level.. The Center for Disease Control and Prevention recommends that children and adolescents should have 60 minutes (or 1 hour) or more of Moderate to Vigorous physical activity every single day.. Aerobic exercise at least 3 days a week. Muscle-strengthening exercises at least 3 days a week. And bone-strengthening at least 3 days a week.. This could be accomplished by using multiple bouts of exercise throughout the day.. Start at a light intensity if you’re new to exercising. Gradually build up to a moderate or vigorous intensity slowly.. Exercise intensity is very individualized, so what may be hard for you might not be hard to others. So listen to what your body is telling you, and back off if needed.. Starting too hard, to0 fast can cause injury, and then you won’t be exercising at all. And we don’t want that.”. -- The funding for these videos was in part provided by Master Han and the Han’s White Tiger Tae Kwon Do Annual Break-A-Thon. Thank you!
Paying attention to exercise intensity will not only give you a positive training result and help you prevent injury, but will also help you stick to your plan and prevent boredom. There are many ways to blast past plateaus and achieve gains in mental, physical, and cardiovascular strength. I structure cardiovascular training into 3 main categorie.
Your exercise intensity must generally be at a moderate or vigorous level for maximum benefit. For weight loss, the more intense or longer your activity, the more calories you burn. Balance is still important. Overdoing it can increase your risk of soreness, injury and burnout.
In fact, varying exercises through a multiplanar, multiangled approach is essential to fully develop complete symmetry both within and between muscles. The importance of variety is apparent from basic functional anatomy (see figures 2.2 and 2.3 for full-body muscle illustrations). Abstract.
Little is known regarding effects of components of the exercise stimulus (e.g., intensity, duration) on affective responses. The effect of varying levels of exercise intensity was examined for state anxiety (SA), positive affect (energetic arousal; EA), and negative affect (tense arousal; TA). Exercise intensity refers to how hard your body is working during physical activity. Your health and fitness goals, as well as your current level of fitness, will determine your ideal exercise intensity. Typically, exercise intensity is described as low, moderate, or vigorous.
Active people tend to sleep better Physical activity makes you more tired so you’re more ready to sleep. Good quality Exercise improves your mood and gives you an improved sense of well-being Physical activity stimulates the release of Exercise can help prevent and treat mental illnesses like. Research published in the September 2014 issue of the European Journal of Applied Physiology found that high-intensity exercise has been shown to delay sleep onset, probably because of an increased. While low-intensity, steady-state cardio burns a higher percentage of fat, high intensity exercise results in greater total Calories burned, and speeds up the enzymes associated with burning fat.
1) Recruitment of fast muscle fibers. 2) Increasing blood levels of epinephrine -> muscle glycogenolysis -> ^ use of CHO. Discuss the importance of exercise intensity on muscle fuel selection. As intensity increases, increase in carbohydrate metabolism and decrease in fat metabolism.
Exercise intensity is posited to influence affective response to exercise via interoceptive (e.g., ventilatory drive) and cognitive (e.g., perceived autonomy) pathways; affective response to exercise is posited to influence exercise adherence via anticipated affective response to.
List of related literature:
Recognition of the importance of moderate-intensity physical activity, as reflected by the changing exercise prescription guidelines of ACSM, evolved gradually during the 1980s and early 1990s as the result of a growing and changing body of research evidence.
from Physical Activity and Health by Claude Bouchard, Steven N. Blair, William L. Haskell Human Kinetics, Incorporated, 2012
– Intensity: Moderate and/or vigorous intensity is recommended for most adults; lightto moderate-intensity exercise may be beneficial in deconditioned persons.
Incorporating more vigorous-intensity exercise should be encouraged in individuals who are both capable and willing to exercise at a higher than moderateintensity level of physical exertion with recognition that vigorous-intensity exercise is associated with the potential for greater injuries.
When compared to lightand moderate-intensity continuous exercise training, vigorous-intensity physical activity is more effective in reducing the risk of CV (108,109) and all-cause mortality (110–112) of persons with disabilities.
Moreover, participation in a range of moderate intensity physical activities is sufficient to produce 8%–10% improvements in cardiorespiratory fitness (Baquet, van Praagh, & Berthoin, 2003).
Since the early studies in the 1950s and 1960s, we have learned more about the importance of the intensity, frequency, and duration—as well as the total volume—of physical activity as they relate to health.
Intensity of Exercise Both sets of guidelines recommend “moderateintensity” physical activity, because this level of exercise leads to health benefits but is less likely to lead to injury; moreover, more people prefer moderate exercise to intense exercise.
The most common perceived advantages of exercise were that it leads to (a) a positive mental attitude, (b) better muscular strength and tone, (c) improved aerobic fitness and endurance, (d) a sense of well-being, (e) increased energy, (f) improved circulation, and (g) stress relief.
The varied results likely reflect the differences in exercise protocols (intensity and duration of intervals), modality of exercise (cycling vs. whole-body calisthenics) used within this training form, as well as the time of day in which the exercises were performed.
Regarding the criticism that HIIT isn’t particularly “time efficient” over regular/traditional steady state cardio because of all the recovery time required. This overlooks one important factor… shower time. A HIIT session involving, say, six 30 second sprints with 2:30 recovery would take 18 minutes. Total time about 30 minutes with warm up and cool down (I never bother with cool down). It is my experience that not much sweating takes place with this type of exercise. A shower wouldn’t be absolutely required. 30 minutes of steady state cardio? Shower required. In fact, the aforementioned HIIT routine would like be more like the equivalent of 40 minutes of steady state cardio as far as mitochondrial adaptive potential. The time argument doesn’t stand up to close scrutiny to people who have actually practiced both steady state cardio and HIIT (and who realize HIIT is better, or that steady state cardio is overrated as part of the “calorie model” of exercise).
hi Doc, I am really impress the way you have describe the whole picture of Physical Activity specially INTENSITY. I have also tried to describe Fitness and trying to take it at the next level. Would you like to have a look and give your valuable inputs? https://nextleveloffitness.blogspot.com/
Regarding the criticism that HIIT isn’t particularly “time efficient” over regular/traditional steady state cardio because of all the recovery time required. This overlooks one important factor… shower time.
A HIIT session involving, say, six 30 second sprints with 2:30 recovery would take 18 minutes. Total time about 30 minutes with warm up and cool down (I never bother with cool down). It is my experience that not much sweating takes place with this type of exercise. A shower wouldn’t be absolutely required. 30 minutes of steady state cardio? Shower required.
In fact, the aforementioned HIIT routine would like be more like the equivalent of 40 minutes of steady state cardio as far as mitochondrial adaptive potential.
The time argument doesn’t stand up to close scrutiny to people who have actually practiced both steady state cardio and HIIT (and who realize HIIT is better, or that steady state cardio is overrated as part of the “calorie model” of exercise).
hi Doc, I am really impress the way you have describe the whole picture of Physical Activity specially INTENSITY.
I have also tried to describe Fitness and trying to take it at the next level. Would you like to have a look and give your valuable inputs?
https://nextleveloffitness.blogspot.com/