Difference between revisions of "The Science of High Intensity Interval Training-table"
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! Best Result | ! Best Result | ||
! Notes | ! Notes | ||
+ | |- | ||
+ | | rowspan="2" rowspan="2"| | ||
+ | Tabata-1996<ref name="Tabata-1996"/> | ||
+ | | rowspan="2" rowspan="2"| | ||
+ | 14 varsity level collage athletes ([[VO2max|V̇O<sub>2</sub>max]] ~50) | ||
+ | | rowspan="2" rowspan="2"| | ||
+ | 5 days/week | ||
+ | 6 weeks | ||
+ | |||
+ | | '''HIIT (HIIT-SIx170)''' | ||
+ | 4 days/week 7-8x (20 seconds at 170% [[VO2max|V̇O<sub>2</sub>max]] + 10 seconds rest) | ||
+ | 1 day/week 30 min at 70% [[VO2max|V̇O<sub>2</sub>max]] + 4x (30 seconds at 170% [[VO2max|V̇O<sub>2</sub>max]] + 10 seconds rest) | ||
+ | | Raised [[VO2max|V̇O<sub>2</sub>max]] by 14.5% | ||
+ | Increased anaerobic capacity by 28% | ||
+ | | rowspan="2" rowspan="2"| | ||
+ | HIIT | ||
+ | | rowspan="2" rowspan="2"| | ||
+ | HIIT produced a greater improvement in [[VO2max|V̇O<sub>2</sub>max]] for far less time commitment | ||
+ | |- | ||
+ | | '''Continuous Moderate Exercise''' | ||
+ | 60 minutes at 70% [[VO2max|V̇O<sub>2</sub>max]] | ||
+ | | Raised [[VO2max|V̇O<sub>2</sub>max]] by 9.5% | ||
+ | No change in anaerobic capacity | ||
|- | |- | ||
| rowspan="4" rowspan="4"| | | rowspan="4" rowspan="4"| | ||
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3 days/week | 3 days/week | ||
8 weeks | 8 weeks | ||
− | | '''Short HIIT''' | + | | '''Short HIIT (HIIT-SIx90)''' |
47x 15 seconds at 90-95% [[Maximum Heart Rate|HR<sub>max</sub>]] + 15 seconds at 70% [[Maximum Heart Rate|HR<sub>max</sub>]] | 47x 15 seconds at 90-95% [[Maximum Heart Rate|HR<sub>max</sub>]] + 15 seconds at 70% [[Maximum Heart Rate|HR<sub>max</sub>]] | ||
| Raised [[VO2max|V̇O<sub>2</sub>max]] 5.5% | | Raised [[VO2max|V̇O<sub>2</sub>max]] 5.5% | ||
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All groups improved economy, with no differences, and [[Lactate Threshold]] unchanged as a percentage of [[VO2max|V̇O<sub>2</sub>max]] | All groups improved economy, with no differences, and [[Lactate Threshold]] unchanged as a percentage of [[VO2max|V̇O<sub>2</sub>max]] | ||
|- | |- | ||
− | | '''Long HIIT''' | + | | '''Long HIIT (HIIT-LCx90)''' |
4x 4 min, 90-95% [[Maximum Heart Rate|HR<sub>max</sub>]] + 3 min at 70%max | 4x 4 min, 90-95% [[Maximum Heart Rate|HR<sub>max</sub>]] + 3 min at 70%max | ||
| Raised [[VO2max|V̇O<sub>2</sub>max]] 7.2% | | Raised [[VO2max|V̇O<sub>2</sub>max]] 7.2% | ||
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3 days/week | 3 days/week | ||
16 weeks | 16 weeks | ||
− | | '''HIIT''' | + | | '''HIIT (HIIT-LCx90)''' |
4x 4 min at 90% [[Maximum Heart Rate|HR<sub>max</sub>]] + 3 min 70% [[Maximum Heart Rate|HR<sub>max</sub>]] | 4x 4 min at 90% [[Maximum Heart Rate|HR<sub>max</sub>]] + 3 min 70% [[Maximum Heart Rate|HR<sub>max</sub>]] | ||
total 40 min, | total 40 min, | ||
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| rowspan="2" rowspan="2"| | | rowspan="2" rowspan="2"| | ||
2 weeks | 2 weeks | ||
− | | '''HIIT''' | + | | '''HIIT (HIIT-SCx260)''' |
− | 4-6x 30 seconds 'all out' + 4 min recovery | + | 4-6x 30 seconds 'all out' + 4 min recovery (260%) |
Totals for two weeks, 135 minutes and 950 Kj | Totals for two weeks, 135 minutes and 950 Kj | ||
| rowspan="2" rowspan="2"| | | rowspan="2" rowspan="2"| | ||
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3 days/week | 3 days/week | ||
8 weeks | 8 weeks | ||
− | | '''HIIT''' | + | | '''HIIT (HIIT-SIx100)''' |
30x 30 sec @ 100% [[VO2max|V̇O<sub>2</sub>max]] + 30 sec rest | 30x 30 sec @ 100% [[VO2max|V̇O<sub>2</sub>max]] + 30 sec rest | ||
| Raised [[VO2max|V̇O<sub>2</sub>max]] 9-16% | | Raised [[VO2max|V̇O<sub>2</sub>max]] 9-16% | ||
− | |||
| rowspan="2" rowspan="2"| | | rowspan="2" rowspan="2"| | ||
HIIT | HIIT | ||
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30 minutes at 50% [[VO2max|V̇O<sub>2</sub>max]] | 30 minutes at 50% [[VO2max|V̇O<sub>2</sub>max]] | ||
| Raised [[VO2max|V̇O<sub>2</sub>max]] 5-7% | | Raised [[VO2max|V̇O<sub>2</sub>max]] 5-7% | ||
− | |||
|- | |- | ||
| rowspan="3" rowspan="3"| | | rowspan="3" rowspan="3"| | ||
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Plus 3 runs/week <= 65% [[Maximum Heart Rate|HR<sub>max</sub>]] | Plus 3 runs/week <= 65% [[Maximum Heart Rate|HR<sub>max</sub>]] | ||
6 weeks | 6 weeks | ||
− | | '''Short HIIT''' | + | | '''Short HIIT (HIIT-SIx90)''' |
30-40x 15 sec run, 15 sec rest | 30-40x 15 sec run, 15 sec rest | ||
Avg ~3.0 Km/workout | Avg ~3.0 Km/workout | ||
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Better improvements from continuous training than HIIT, but the continuous training is at an unusually high intensity that is probably close to a 10K race, three times a week. | Better improvements from continuous training than HIIT, but the continuous training is at an unusually high intensity that is probably close to a 10K race, three times a week. | ||
|- | |- | ||
− | | '''Long HIIT''' | + | | '''Long HIIT (HIIT-LCx90)''' |
4-6x 4 min run, 2 min rest | 4-6x 4 min run, 2 min rest | ||
Avg ~5.6 Km/workout | Avg ~5.6 Km/workout | ||
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Continuous 5x week | Continuous 5x week | ||
6 weeks | 6 weeks | ||
− | | '''HIIT''' | + | | '''HIIT (HIIT-SCxAO)''' |
4-6x 30 seconds 'all out', 4.5 min rest | 4-6x 30 seconds 'all out', 4.5 min rest | ||
1.5 hours/week | 1.5 hours/week | ||
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| rowspan="2" rowspan="2"| | | rowspan="2" rowspan="2"| | ||
45 workouts over 15 weeks | 45 workouts over 15 weeks | ||
− | | '''HIIT''' | + | | '''HIIT (HIIT-SIxAO)''' |
60x 8 seconds 'all out', 12 seconds rest (5 min [[Warmup]], 20 min conditioning, 5 min [[Cooldown]]) | 60x 8 seconds 'all out', 12 seconds rest (5 min [[Warmup]], 20 min conditioning, 5 min [[Cooldown]]) | ||
| Increased [[VO2max|V̇O<sub>2</sub>peak]] 24% | | Increased [[VO2max|V̇O<sub>2</sub>peak]] 24% | ||
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Non-significant 9% reduction in fasting insulin | Non-significant 9% reduction in fasting insulin | ||
No change in Leptin | No change in Leptin | ||
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| rowspan="2" rowspan="2"| | | rowspan="2" rowspan="2"| | ||
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3 days/week | 3 days/week | ||
10 weeks | 10 weeks | ||
− | | '''4x HIIT''' | + | | '''4x HIIT (HIIT-LCx90)''' |
10 min [[Warmup]] | 10 min [[Warmup]] | ||
4x 4 min at 90% [[Maximum Heart Rate|HR<sub>max</sub>]] + 3 min 70% [[Maximum Heart Rate|HR<sub>max</sub>]] | 4x 4 min at 90% [[Maximum Heart Rate|HR<sub>max</sub>]] + 3 min 70% [[Maximum Heart Rate|HR<sub>max</sub>]] | ||
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This study showed remarkable results using a single high intensity bout of exercise. | This study showed remarkable results using a single high intensity bout of exercise. | ||
|- | |- | ||
− | | '''1x HIIT''' | + | | '''1x HIIT (HIIT-LCx90)''' |
10 min [[Warmup]] | 10 min [[Warmup]] | ||
4 min at 90% [[Maximum Heart Rate|HR<sub>max</sub>]] | 4 min at 90% [[Maximum Heart Rate|HR<sub>max</sub>]] |
Latest revision as of 07:53, 15 December 2017
Study | Subjects | Study length | Protocol | Outcome | Best Result | Notes |
---|---|---|---|---|---|---|
Tabata-1996[1] |
14 varsity level collage athletes (V̇O2max ~50) |
5 days/week 6 weeks |
HIIT (HIIT-SIx170)
4 days/week 7-8x (20 seconds at 170% V̇O2max + 10 seconds rest) 1 day/week 30 min at 70% V̇O2max + 4x (30 seconds at 170% V̇O2max + 10 seconds rest) |
Raised V̇O2max by 14.5%
Increased anaerobic capacity by 28% |
HIIT |
HIIT produced a greater improvement in V̇O2max for far less time commitment |
Continuous Moderate Exercise
60 minutes at 70% V̇O2max |
Raised V̇O2max by 9.5%
No change in anaerobic capacity | |||||
Helgerud-2007[2] |
Moderately trained (V̇O2max 51-55) |
3 days/week 8 weeks |
Short HIIT (HIIT-SIx90) | Raised V̇O2max 5.5% |
Short and Long HIIT (no statistical difference) |
All groups improved economy, with no differences, and Lactate Threshold unchanged as a percentage of V̇O2max |
Long HIIT (HIIT-LCx90)
4x 4 min, 90-95% HRmax + 3 min at 70%max |
Raised V̇O2max 7.2% | |||||
Lactate Threshold run
24 min at 85% HRmax |
V̇O2max unchanged | |||||
Long Slow Distance
45 minutes at 70% HRmax |
V̇O2max unchanged | |||||
TjonnaLee-2008[3] |
Untrained, metabolic syndrome patients |
3 days/week 16 weeks |
HIIT (HIIT-LCx90) | Raised V̇O2max 36% |
HIIT |
Same calories burned in each group Both groups had an equal reduction in body weight and blood pressure |
Continuous Moderate Exercise
47 min at 70% HRmax |
Raised V̇O2max 16% | |||||
Gibala-2006[4] |
Recreationally active |
2 weeks |
HIIT (HIIT-SCx260)
4-6x 30 seconds 'all out' + 4 min recovery (260%) Totals for two weeks, 135 minutes and 950 Kj |
Same improvement in laboratory time trials |
HIIT |
Same improvement, but only 22% of the time commitment |
Continuous Moderate Exercise
90-120 min at 65% V̇O2peak Totals for two weeks, 630 minutes and 6500 Kj | ||||||
Gorostiaga-1991[5] |
Sedentary |
3 days/week 8 weeks |
HIIT (HIIT-SIx100)
30x 30 sec @ 100% V̇O2max + 30 sec rest |
Raised V̇O2max 9-16% |
HIIT |
Same average work in each group |
Continuous Moderate Exercise
30 minutes at 50% V̇O2max |
Raised V̇O2max 5-7% | |||||
Franch-1998[6] |
36 recreational runners |
3 days/week at high intensity Plus 3 runs/week <= 65% HRmax 6 weeks |
Short HIIT (HIIT-SIx90)
30-40x 15 sec run, 15 sec rest Avg ~3.0 Km/workout 92% HRmax |
Time to exhaustion increased 65%
Running Economy improved 0.9% |
Continuous High Intensity |
Better improvements from continuous training than HIIT, but the continuous training is at an unusually high intensity that is probably close to a 10K race, three times a week. |
Long HIIT (HIIT-LCx90)
4-6x 4 min run, 2 min rest Avg ~5.6 Km/workout 94% HRmax |
Time to exhaustion increased 67%
Running Economy improved 3.0% | |||||
Continuous High Intensity
20-30 minutes Avg ~6.4 Km/workout 93% HRmax |
Time to exhaustion increased 94%
Running Economy improved 3.1% | |||||
BurgomasterHowarth-2007[7] |
20 Untrained |
HIIT 3x week Continuous 5x week 6 weeks |
HIIT (HIIT-SCxAO)
4-6x 30 seconds 'all out', 4.5 min rest 1.5 hours/week ~225 Kj/week |
Both increased V̇O2peak by ~5% |
HIIT |
Similar changes in HIIT for 10% of the workload and 30% of the time of continuous training. |
Continuous Moderate Exercise
40-60 min at 65% V̇O2peak 4.5 hours/week 2250 Kj/week | ||||||
Trapp-2008[8] |
34 sedentary women |
45 workouts over 15 weeks |
HIIT (HIIT-SIxAO)
60x 8 seconds 'all out', 12 seconds rest (5 min Warmup, 20 min conditioning, 5 min Cooldown) |
Increased V̇O2peak 24%
5 pound/2.5 Kg reduction in body fat Significant 31% reduction in fasting insulin Significant reduction in Leptin |
HIIT |
HIIT produced similar improvements in fitness for a lower time commitment, as well as a reduction in body fat that was not seen with continuous exercise. |
Continuous Moderate Exercise
40 minutes at 60% V̇O2peak |
Increased V̇O2peak 19%
1 pound/0.5 Kg gain in body fat Non-significant 9% reduction in fasting insulin No change in Leptin | |||||
EarnestTjønna-2013[9] |
26 healthy overweight men (BMI 25-30) |
3 days/week 10 weeks |
4x HIIT (HIIT-LCx90)
10 min Warmup 4x 4 min at 90% HRmax + 3 min 70% HRmax 5 min Cooldown total 40 min |
Raised V̇O2max by 13%
Work economy improved by 13% Systolic blood pressure decreased 3.2 mmHg Diastolic blood pressure decreased 6.3 mmHg |
Similar results with both protocols |
This study showed remarkable results using a single high intensity bout of exercise. |
1x HIIT (HIIT-LCx90)
10 min Warmup 4 min at 90% HRmax 5 min Cooldown total 19 min |
Raised V̇O2max by 10%
Work economy improved by 14% Systolic blood pressure decreased 6.2 mmHg Diastolic blood pressure decreased 7.7 mmHg |
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