EXSC239 - Research Proposal by Catherine Scott

EXSC239 - Research Proposal by Catherine Scott https://padlet.com/catlscott2010/HIITormiss HIIT - Does it live up to the hype? en-us 2019-04-25 00:19:39 UTC 2025-11-19 22:54:39 UTC hello@padlet.com https://padlet-uploads.storage.googleapis.com/369310781/d50cc15fac548add80a4bee09380648a/HITT6.jpg HIIT - Does it live up to the hype? catlscott2010 https://padlet.com/catlscott2010/HIITormiss/wish/353953651

What physiological changes does HIIT cause and what sets HIIT apart from more traditional methods?

In recent years HIIT has become hugely popular as it offers increased improvement in shorter periods of time.

]]> 2019-04-25 00:40:49 UTC https://padlet.com/catlscott2010/HIITormiss/wish/353953651 Questions still to be answered catlscott2010 https://padlet.com/catlscott2010/HIITormiss/wish/353955083 Is there a HIIT format that induces superior physiological and performance adaptations compared to other exercise modalities when the overall effort required by different training regimens is the same?]]> 2019-04-25 00:49:16 UTC https://padlet.com/catlscott2010/HIITormiss/wish/353955083 Why HIIT - The best of both worlds! catlscott2010 https://padlet.com/catlscott2010/HIITormiss/wish/353970174 It is physiologically impossible to sustain maximal intensity exercise for an extended amount of time due to how the human body uses fuel. During high-intensity training, for example, a sprint, the following occurs:

First, the body uses its high-intensity energy source – Phosphocreatine.
After about 20 seconds the body will begin to run low on Phosphocreatine and anaerobic glycolysis would take over. It is at this stage that more lactic acid would be produced for the body to use as a fuel source. (Elite athletes can maintain this for up to 10mins but an untrained individual will have trouble after as little as 30 seconds due to the changes in blood pH levels.)

The higher intensity periods create a metabolic demand that is very effective for long-term fat loss and overall conditioning. The lower intensity periods let you recover and use the aerobic energy system.

]]> 2019-04-25 02:20:49 UTC https://padlet.com/catlscott2010/HIITormiss/wish/353970174 catlscott2010 https://padlet.com/catlscott2010/HIITormiss/wish/353970229 2019-04-25 02:21:16 UTC https://padlet.com/catlscott2010/HIITormiss/wish/353970229 catlscott2010 https://padlet.com/catlscott2010/HIITormiss/wish/353970693 2019-04-25 02:23:58 UTC https://padlet.com/catlscott2010/HIITormiss/wish/353970693 More For Less! catlscott2010 https://padlet.com/catlscott2010/HIITormiss/wish/353970725

As little as 3 sessions a week of low volume HIIT produce similar or better performance adaption compared to traditional moderate intensity continuous training (close to 10x the amount of traditional moderate intensity continuous training)

Six sessions of high-intensity interval training performed over 2 weeks elicited greater increases in citrate synthase maximal activity and mitochondrial respiration compared to moderate-intensity continuous training matched for total work and session duration.

Vigorous exercise has a clear advantage over moderate-intensity exercise in inducing health-related adaptations

Exercise intensity, and/or the pattern of contraction, is an important determinant of exercise-induced skeletal muscle remodelling in humans.

]]> 2019-04-25 02:24:09 UTC https://padlet.com/catlscott2010/HIITormiss/wish/353970725 catlscott2010 https://padlet.com/catlscott2010/HIITormiss/wish/353971220 2019-04-25 02:27:19 UTC https://padlet.com/catlscott2010/HIITormiss/wish/353971220 The Comparison catlscott2010 https://padlet.com/catlscott2010/HIITormiss/wish/353973569 This paper compared two short-term, exercise-training protocols that were matched for work and session duration. The main finding was that interval compared to continuous single-leg cycling elicited superior mitochondrial adaptations in human skeletal muscle, as indicated by higher citrate synthase maximal activity and mass-specific oxygen flux after training. ]]> 2019-04-25 02:42:49 UTC https://padlet.com/catlscott2010/HIITormiss/wish/353973569 catlscott2010 https://padlet.com/catlscott2010/HIITormiss/wish/353974226 2019-04-25 02:47:28 UTC https://padlet.com/catlscott2010/HIITormiss/wish/353974226 What is HIIT? catlscott2010 https://padlet.com/catlscott2010/HIITormiss/wish/353974275

HIIT is periods of high-intensity (vigorous) exercise followed by either low-intensity exercise or periods of rest that result in aerobic-like effects.

HIIT induces specific changes in respiration and electron leakage in the mitochondria of different rat skeletal muscles.

HIIT sessions are shorter in total time but produce the same workload.

HIIT is associated with electron leakage.

]]> 2019-04-25 02:47:45 UTC https://padlet.com/catlscott2010/HIITormiss/wish/353974275 catlscott2010 https://padlet.com/catlscott2010/HIITormiss/wish/353976022 2019-04-25 02:59:21 UTC https://padlet.com/catlscott2010/HIITormiss/wish/353976022 Only 10 mins a day! catlscott2010 https://padlet.com/catlscott2010/HIITormiss/wish/353976272

As little as three 10 min sessions weekly, with only 3 x 20s high intensity, could affect both muscle oxidative capacity and several markers of cardiometabolic health.

The purpose of this study was to compare physiologic responses of two basic HIIT variants against a steady-state training control in previously inactive young adults, changes in both aerobic and anaerobic exercise capacity were measured.

Study fibds that there was NO particular advantage for very high-intensity training models, but rather suggests that in trying to find the perfect exercise we may be missing the important issue of ' how to make exercise enjoyable enough to be continued long term '

]]> 2019-04-25 03:01:15 UTC https://padlet.com/catlscott2010/HIITormiss/wish/353976272 catlscott2010 https://padlet.com/catlscott2010/HIITormiss/wish/353993527 2019-04-25 05:05:17 UTC https://padlet.com/catlscott2010/HIITormiss/wish/353993527 The longest 4 minutes of your life! catlscott2010 https://padlet.com/catlscott2010/HIITormiss/wish/353994233

References the Tabata Study - One of the most famous HIIT studies conducted (mid 1990's). In this study, subjects performed rowing intervals: 20 sec of ultra-fast rowing alternated with 10 seconds of relaxed recovery rowing, for a total of 8 intervals, or 4 minutes.

At the end of the study, participants showed a 28% increase in anaerobic capacity along with a 14% increase in V02max. Pretty impressive!

The “Tabata protocol” — 20 seconds on, 10 seconds off — has become one of the most common methods of doing HIIT.

]]> 2019-04-25 05:11:18 UTC https://padlet.com/catlscott2010/HIITormiss/wish/353994233 catlscott2010 https://padlet.com/catlscott2010/HIITormiss/wish/353996522 2019-04-25 05:28:44 UTC https://padlet.com/catlscott2010/HIITormiss/wish/353996522 Practical Uses catlscott2010 https://padlet.com/catlscott2010/HIITormiss/wish/353996783

HIIT can be applied to a wide range of sports, from mountain bike riding to soccer or surfing.

It is a cost and time efficient method of training that can be used but elite athletes or the Saturday soccer player.

]]> 2019-04-25 05:31:18 UTC https://padlet.com/catlscott2010/HIITormiss/wish/353996783 catlscott2010 https://padlet.com/catlscott2010/HIITormiss/wish/353996848 2019-04-25 05:31:42 UTC https://padlet.com/catlscott2010/HIITormiss/wish/353996848 catlscott2010 https://padlet.com/catlscott2010/HIITormiss/wish/353997463 2019-04-25 05:38:15 UTC https://padlet.com/catlscott2010/HIITormiss/wish/353997463 catlscott2010 https://padlet.com/catlscott2010/HIITormiss/wish/353998112 2019-04-25 05:44:20 UTC https://padlet.com/catlscott2010/HIITormiss/wish/353998112 A shock to the system! catlscott2010 https://padlet.com/catlscott2010/HIITormiss/wish/353999192

This paper discusses both the effects and sustainability of a 13-day high-intensity shock microcycle in the pre-season of soccer.

The results suggest that the short shock microcycle may be an effective way to improve repeated sprint ability and Yo-Yo Intermittent Recovery Test results.

The paper does, however, note that additional isolated high-intensity sessions after a HIT training block in order to maintain improvement.

]]> 2019-04-25 05:57:25 UTC https://padlet.com/catlscott2010/HIITormiss/wish/353999192 catlscott2010 https://padlet.com/catlscott2010/HIITormiss/wish/354000937 2019-04-25 06:11:09 UTC https://padlet.com/catlscott2010/HIITormiss/wish/354000937 catlscott2010 https://padlet.com/catlscott2010/HIITormiss/wish/354000954 2019-04-25 06:11:16 UTC https://padlet.com/catlscott2010/HIITormiss/wish/354000954 catlscott2010 https://padlet.com/catlscott2010/HIITormiss/wish/354000959 2019-04-25 06:11:21 UTC https://padlet.com/catlscott2010/HIITormiss/wish/354000959 No Pain, No Gain! catlscott2010 https://padlet.com/catlscott2010/HIITormiss/wish/354005339

During high-intensity exercise lasting more than a few seconds, adenosine triphosphate (ATP) is resynthesized by both aerobic and anaerobic processes . The ability to resynthesize ATP may limit performance in many sports.

The training of athletes for sports involving high-intensity exercise should improve the athletes' ability to release energy both aerobically and anaerobically.

HIIT (20 s exercise, 10 s rest; intensity 170%˙VO_2max) improves both anaerobic and ˙VO_2maxsimultaneously

]]> 2019-04-25 06:39:37 UTC https://padlet.com/catlscott2010/HIITormiss/wish/354005339 Same, Same but different. catlscott2010 https://padlet.com/catlscott2010/HIITormiss/wish/354305993

This study aimed to evaluate whether HIIT promotes similar H2O2 formation via O2 consumption (electron leakage) in three skeletal muscles with different twitch characteristics. Rat were used and assigned to two groups.

]]> 2019-04-25 23:50:47 UTC https://padlet.com/catlscott2010/HIITormiss/wish/354305993