8,153
edits
Changes
From Fellrnr.com, Running tips
no edit summary
</gallery>
Similar things have been seen with [[High Intensity Interval Training| HIIT]]. One meta-analysis found that HIIT is the most effective way of depleting glycogen<ref name="Maclin-2019"/>, thought the analysis did not cover many different protocols.
==Estimating Glycogen Depletion During HIIT==
Assuming that you have 500g of muscle [[Glycogen]], that would normally provide about 2,000 Kcal (Calories) aerobically. However, anaerobically that Glycogen will only provide 1/15 of the energy, which is 133 Kcal. It's estimated that humans use 10.8 ml/min of O2 per watt<ref name="Swain2000"/>, and a liter of O2 is 5Kcal<ref name=" Janot2005"/>, so that works out to 10.8/1000*5=0.054 Kcal/w/min. If you do intervals at 100w above [[Critical Power]], that would burn through the 133 Kcal in (133Kcal/(0.054*100w), or about 25 minutes. At 150w above Critical Power, that drops to about 16 minutes. This is probably best performed as part of [[High Intensity Interval Training| HIIT]].
==Glycogen Restoration after High Intensity Exercise==
The glycogen depletion during HIIT seems largely due to the incomplete metabolism of glucose, resulting in lactate accumulation while producing far fewer calories than complete metabolism. The implications of this depend on how much glycogen is replenished from the conversion of lactate back to Glycogen.
<ref name="Maclin-2019">Macklin, Ian; Wyatt, Frank; Ramos, Malaeni; and Ralston, Grant (2019) "Muscle Glycogen Depletion and Replenishment: A Meta-Analytic Review," ''International Journal of Exercise Science: Conference Proceedings'': Vol. 2 : Iss. 11 , Article 10.
Available at: https://digitalcommons.wku.edu/ijesab/vol2/iss11/10</ref>
<ref name=" Janot2005">Janot, Jeffrey M. "Calculating caloric expenditure." ''IDEA Fitness Journal'' 2.6 (2005): 32-33.</ref>
<ref name="Swain2000">David P. Swain, Energy Cost Calculations for Exercise Prescription, Sports Medicine, volume 30, issue 1, 2000, pages 17–22, ISSN [http://www.worldcat.org/issn/0112-1642 0112-1642], doi [http://dx.doi.org/10.2165/00007256-200030010-00002 10.2165/00007256-200030010-00002]</ref>
</references>
[[Category:Advanced]]
