High Intensity Training

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Zuhl & Kravitz (2012)

Hottenrott et al (2012)

Lee et al (2010)

Weston et al (2014)

Milanovic et al (2015)

Bogdanis et al (1995)

Bogdanis et al (1996)

Rodas et al (2000)

Parra et al (2000)

Burgomaster et al (2005)

Burgomaster et al (2008)

Babraj et al (2009)

Richards et al (2010)

Parolin et al (1999)

Metcalfe et al (2012)

Gillen et al (2014)

Hood et al (2011)

Boyd et al (2013)

Myers et al (2002)

Helgerud et al (2007)

Wisloff et al (2007)

Talanian et al (2007)
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30s sprints, 6min recovery of power output in parallel with PCr resynthesis

Both CET & HIT improve CV fitness

SIT (3x/wk) 2wk, 5 participants, increased enzymatic activity of energetic pathways (CS, HADH), 11% VO2max increase, no control

8 active women, 7 AIT/2wks, increase whole body and skeletal muscle fat oxidation capacity, no control, increased FABP (Talanian et al, 2010)

active recovery shortens recovery time of power output to ~4mins

40 active males, LSD(70%), LT(80%), 15/15 (95%/70%), 4x4/3(95%/70%), similar o2 consumption, AIT significantly increased stroke volume & VO2max compared to CET

27 heat failure patients, 75 y/o, AIT vs. MICE vs. CON (PA advice), 3x/wk 12wks, AIT increased VO2peak, anaerobic threshold, cardiac function, similar for hypertension (Molmen-Hansen et al, 2011)

Intensity crucial for optimal results

HIT alternative to CET

supports Rodas et al (2000)

HiT improves VO2max more than CET meta-analysis

SIT vs CET, 20 active participants, 3x/wk 6wks, both improve VO2peak, PPO, markers of mitochondrial biogenesis, SIT = 90% less training volume (10min vs. 4.5hrs)

HIT improves health meta-analysis

29 sedentary participants, RE-HIT (3x/wk) 6wks, insulin sensitivity increases 28%

glycogenolysis negligible after 15-20s, exhausted on 3rd bout

14 sedentary overweight/obese participants, 3x20s (3x/wk) 6wks, 12% increase in VO2peak, 40% increase in CS post-training, decrease in FPI post-training

16 healthy, sedentary, active participants, Burgomaster et al (2005) protocol, OGTT responses, Insulin sensitivity improves 23%, efficacy in overweight/obese/T2D? Overly intense?

HIGH vs LOW intensity, 19 overweight/obese men, LV-HIT (3x/wk) 3wks, LO(70%) vs. HI(100%), both increase CS and COX-IV, VO2peak/submaximal performance increased more in HI

Supports Babraj et al (2009)

CV fitness is a marker of mortality

16 active participants, SIT (3x/wk) 2wk, TTE (80% VO2max), increase CS, 100% improvement TTE (51 vs 26min), control = no training, support for TT (Burgomaster et al, 2006)

7 sedentary participants, LV-HIT (3x/wk) 2wks, 35% increase muscle oxidative capacity & 35% increase in insulin sensitivity, low subject numbers, similar for T2D (Little et al, 2011)