(HIT) : : :

High-intensity Interval Training (HIT) (SIT) Intermittent training 93

(HIT) (HIT)

1

:

(HIT) (HIT) . .

(HIT) 1 8 .

(HIT) .

(HIT) ( ) (ST: Sprint Training) (IT: Interval Training) (HIT: High-intensity Interval Training) .

(HIT) ( ) ( )

: ( )

10

(1960) . .

1967 ( ) 12 .

2005

HIT VO2peak . .

1. High-intensity Interval Training (HIT)

5HIT ( ) .6

HIT SIT

HIT HIT 5 4 HIT :7HIT 60 . : 10 60 75 8

HIT 60 4 HIT HIT . : 10 4 2 .

9

HIT - VO2max (vVO2max): VO2max .- vVO2max (Tmax): vVO2max . 10 HIT - VO2max (Pmax): VO2max .- Pmax (Tmax): Pmax . 10HIT ATP

ATP (2009 Billaut and Bishop)

11

HIT ATP . .12

HIT13

15 (2006) 2 HIT (6-4 4 ) (120-90 65 VO2peak) 2 . . . HIT 15 630 .

Gibala MJ, Little JP, van Essen M, et al. 2006. Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance. J Physiol; 575(Pt 3):901-911.

21

22Resting muscle glycogen content before (PRE) and after (POST) 6 sessions of sprint interval training (SIT) or endurance training (ET) over 2 weeks *P 0.05 versus pre-training (main effect for time).

Gibala M J et al. J Physiol 2006;575:901-9112006 by The Physiological Society23Resting muscle glycogen content before (PRE) and after (POST) 6 sessions of sprint interval training (SIT) or endurance training (ET) over 2 weeks *P 0.05 versus pre-training (main effect for time). Lines denote individual data for 7 subjects in SIT group and 8 subjects in ET group. (2008) HIT (6-4 4/5 ) (60-40 65 VO2peak) 6 . . 10 10 4/5

Burgomaster KA, Howarth KR, Phillips SM, et al. 2008. Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. J Physiol; 586(1):151160.

26 22

Figure 5.Muscle phosphocreatine (PCr) concentration measured at rest and during cycling exercise that consisted of 60 min at 65% before (Pre) and after (Post) 6 weeks of sprint interval training (SIT) Values are means s.e.m.

Burgomaster K A et al. J Physiol 2008;586:151-1602008 by The Physiological Society

27Figure 5.Muscle phosphocreatine (PCr) concentration measured at rest and during cycling exercise that consisted of 60 min at 65% before (Pre) and after (Post) 6 weeks of sprint interval training (SIT) or 6 weeks of endurance training (ET) Values are means s.e.m. (n = 10 per group); DW, dry weight. *Main effect for condition (P < 0.05), such that post-training (Post) > pretraining (Pre). Condition (Pre and Post) time (0 and 60 min) interaction (P < 0.05), such that Post 60 min > Pre 60 min in both groups.Figure 4.Muscle glycogen concentration measured at rest and during cycling exercise that consisted of 60 min at 65% before (PRE) and after (POST) 6 weeks of sprint interval training (SIT) Values are means s.e.m.

Burgomaster K A et al. J Physiol 2008;586:151-1602008 by The Physiological Society

28Figure 4.Muscle glycogen concentration measured at rest and during cycling exercise that consisted of 60 min at 65% before (PRE) and after (POST) 6 weeks of sprint interval training (SIT) or 6 weeks of endurance training (ET) Values are means s.e.m. (n = 10 per group); DW, dry weight. *Main effect for condition (P < 0.05), such that post-training (POST) > pretraining (PRE). Condition (PRE and POST) time (0 and 60 min) interaction (P < 0.05), such that POST 60 min > PRE 60 min in both groups. . HIT . 29 HIT . (1987) 6 HIT (6-2 15 6-2 30 ) (FTa) (ST) .

Jacobs I, Esbjrnsson M, Sylvn C, et al. 1987. Sprint training effects on muscle myoglobin, enzymes, fiber types, and blood lactate. Med Sci Sports Exerc; 19(4):368-374.39

Effects of acute exercise on fibre-type specific glycogen depletion and phosphorylation of AMPKa. A: Representative slides of immunofluorescent fibre-type analysis (blue fibres are type I, green are type IIA, red/green are type IIAX/IIX) with serial sections of glycogen (periodic acid-Schiff staining) and p-AMPKa Thr172 content before (Rest) and immediately after (Ex) an acute bout of END or LV-HIT.

BC: Fold change in glycogen content from Rest and Ex in type I and IIA fibres.

DE: Fold change in p-AMPKa content from Rest and Ex in type I and IIA fibres. Bars represent 100 mm. AU, arbitrary units; mm, micrometre. *Significant (p,0.05) main effect of exercise.

Effects of training (LV-HIT) on aerobic exercise performance, fibre-type distribution and fibre specific oxidative capacity.

Relative VO2peak (A) and time to 500 kcal (B) at Pre, Mid, and Post for both END and LV-HIT groups are shown. C: Representative slides of immunofluorescent fibre-type analysis (blue fibres are type I, green are type IIA, red/green are type IIAX/IIX) with serial sections of succinate dehydrogenase (SDH) activity Pre and Post END or LV-HIT. D: Percentage of total fibre distribution of type I, IIA and IIAX/IIX fibres Pre and Post END or LV-HIT. E: Fibre-type specific fold change in SDH activity post-training compared to pre-training in type I, IIA and IIAX/IIX fibres. F: Absolute change in estimated oxidative capacity. Bars represent 100 mm. AU, arbitrary units; mm, micrometre. *Significant (p,0.05) main effect of exercise.

Relative VO2peak (A) and time to 500 kcal (B) at Pre, Mid, and Post for both END and LV-HIT groups are shown.

C: Representative slides of immunofluorescent fibre-type analysis (blue fibres are type I, green are type IIA, red/green are type IIAX/IIX) with serial sections of succinate dehydrogenase (SDH) activity Pre and Post END or LV-HIT.

D: Percentage of total fibre distribution of type I, IIA and IIAX/IIX fibres Pre and Post END or LV-HIT. E: Fibre-type specific fold change in SDH activity post-training compared to pre-training in type I, IIA and IIAX/IIX fibres. F: Absolute change in estimated oxidative capacity. Bars represent 100 mm. AU, arbitrary units; mm, micrometre. *Significant (p,0.05) main effect of exercise.

Effects of 6 weeks of endurance (END) and low-volume high-intensity interval training (LV-HIT) on cardiovascular capacity and capillary density.

A: Representative slides of capillarisation Pre and Post training.

B: Absolute change in capillary density (capillaries/mm2).

C: Change in O2 pulse (mL O2/beat). Bars represent 100 mm. mL, milliliter; mm, millimeter; O2, oxygen; mm, micrometre. *Significant (p,0.05) main effect of exercise.

Effects of endurance (END) and low-volume high-intensity interval training (LV-HIT) on anaerobic exercise performance and glycolytic capacity.

A: Representative slides of a-glycerophosphate dehydrogenase (GPD) activity Pre and Post training (see Fig. 3C for corresponding fibre-type slides).

B: Total work performed during all 4 Wingate bouts.

C: Fibre-type specific fold change in GPD activity post-training compared to pre-training in type I, IIA and IIAX/IIX fibres.

D: Absolute change in estimated glycolytic capacity. Bars represent 100 mm. AU, arbitrary units; mm, micrometre. {Significant (p,0.05) group by time interaction, *Significant (p,0.05) main effect of exercise, Significant (p,0.05) withingroup difference (derived from paired t-test).

A: Representative slides of glycogen (periodic acid-Schiff reaction) and intramuscular triglyceride (IMTG) content (Oil red O staining) Pre and Post training (see Fig. 3C for corresponding fibre-type slides for IMTG stain only).

B. Fibre-type specific fold changes in glycogen content in type I, IIA and IIAX/IIX fibres.

C. Fibre-type specific fold changes in IMTG content in type I, IIA and IIAX/IIX fibres. Bars represent 100 mm. AU, arbitrary units; mm, micrometre. *Significant (p,0.05) main effect of exercise.Collectively, results from this study suggest that the potency of high-intensity exercise resides is its ability to activate the mechanisms that trigger the induction of exercise-induced adaptation in a drastically reduced exercise time compared to traditional END training.

However, while END exercise at intensities greater than ,65% VO2peak are of adequate intensity to elicit maximal fibre recruitment (i.e. type I and IIA fibres) and the manifestation of chronic adaptations, at present the minimal duration of exercise at these relatively low intensities required for comparable adaptations is not known. Our results, and others [9],

suggest that 30 minutes is adequate; however, given that our assumptions regarding the minimal dose of exercise required for adaptations having been recently challenged [59,60], the minimal duration of moderate intensity END required to induce adaptation is an interesting area for future researchFibre-Specific Responses to Endurance and Low Volume High Intensity Interval Training: Striking Similarities in Acute and Chronic AdaptationPublished June 5, 2014 HIT . . HIT . 45 (2004) 4 HIT (10-4 30 4 ) . EMG .

Creer AR, Ricard MD, Conlee RK, et al. 2004. Neural, metabolic, and performance adaptations to four weeks of high intensity sprint-interval training in trained cyclists. Int J Sports Med; 25(2):92-98.

48 (NVC) (MVC) .

Ross A, Leveritt M, Riek S, 2001. Neural Influences on Sprint Running: Training Adaptations and Acute Responses. Sports Med, 31(6): 409-425.

49 (2006) 6 ( 80-30 ) . . 6 .

Botcazou M, Zouhal H, Jacob C, et al. 2006. Effect of training and detraining on catecholamine responses to sprint exercise in adolescent girls. Eur J Appl Physiol, 97: 68-75.51 (2009) HIT (4 250 %80 ) . .

Meckel Y, Eliakim A, Seraev M, et al. 2009. The effect of a brief sprint interval exercise on growth factors and inflammatory mediators. J Strength Conditioning Res; 23(1):225230.

52 (2011) 4 (TCR) (FTCR) .

Farzad B, Gharakhanlou R, Agha-Alinejad H, et al. 2011. physiological and performance changes from the addition of a sprint interval program to wrestling training. J Strength Cond Res; inprss .

53

Resting muscle glycogen content before (PRE) and after (POST) 6 sessions of sprint interval training (SIT) or endurance training (ET) over 2 weeks *P 0.05 versus pre-training (main effect for time).

Gibala M J et al. J Physiol 2006;575:901-9112006 by The Physiological Society23Resting muscle glycogen content before (PRE) and after (POST) 6 sessions of sprint interval training (SIT) or endurance training (ET) over 2 weeks *P 0.05 versus pre-training (main effect for time). Lines denote individual data for 7 subjects in SIT group and 8 subjects in ET group. 4

HIT

56

Laursen et al 2002 Gillivray 2005 Laursen 2002 Wilkinson et al 2002

- Wilkinson et al 2002VO2max Bailey et 2009

HIT57 Burgomaster et al 2008 Barnett et al 2004 Gibala et al 2006 H+Gibala 2009

Demarle et al 2003 Creer et al 2004

Burgomaster et al 2005 VO2max% HIT58 H+

VO2max%

- VO2max

HIT59

Jansson et al 1990Ross et al 2001Creer et al 2004

42 Burgomaster et al 2005

MacDougall et al 1998

(FTa) (ST)Dawson et al 1998

McKenna et al 199743 HIT 46McKenna et al 1997Barnett et al 2004Stokes et al 2004Meckel et al 2009Kraemer et al 2005 47Bishop et al 2008Stokes et al 2004Laursen 2002 : ( )

10

HIT

( 2007).

Iigo MujikaAssociate Professor at the University of the Basque Countryhttp://www.inigomujika.comTraining IntensityTraining Volume

7 . 85 95 60 20 60 85 55 .

34 40 3/4 29 2/2 ( 2003).

15 22 6 ( 1992).

84 6 TT FT C TT:C FT:C 800 . TT ( ) . 85 T ( 2000). 86

87 VO2max ( ) VO2max VO2 (0/05> P) (0/05 > P)

88 3 .

Sample 1: Track workoutWarm-up: Light 10-min run around track.

Interval: 800-meter runs at approximately 90% of maximal heart rate (based on estimation heart rate max = 220-age).

Each 800-meter interval should be timed.

Rest Interval: Light jog or walk for same amount of time it took to run each 800 meterWork/Rest ratio: 1 to 1 ratio. The time for the interval (800 meter) and rest interval should be the same.

Frequency: Try to complete 4 repetitions of this sequence.

Cool Down: 10-min easy jog.

Comments: The distance of the interval can be adjusted from 200 meter to 1000 meter. Also, the length of the rest interval can be adjusted.

Adapted from Musa et al. (2009).Program 2: Sprint training workout

Warm-up: 10 min of light running.

Interval: 20-second sprints at maximal running speed.

Rest interval: 10 seconds of rest between each sprint. Light jogging or walkingWork/Rest ratio: 2 to 1 ratio. The work interval is 20-sec and rest interval is 10-sec.Frequency: 3 groups or sets of 10-15 intervals.

Take 4 min of rest between each set

Cool Down: 10 min easy jog

Comments: This is a sprint workout. The first few intervals should be slower allowing muscles to adapt to the workout.

It is important to be safe and careful avoiding muscle damage during maximal sprinting exercise. The warm-up session is very important.

Adapted from Tabata et al. 1996.

Program 3: Treadmill workoutWarm-up: 10 min of light jogging.

Interval: Set treadmill incline at 5% grade and speed at 3 mph. During each high intensity interval increase speed to 5 mph - 6.5 mph, while keeping grade at 5%. The length of the interval should be 1 min.

Rest Interval: 2-minute rest interval with the walking speed set to 3 mph. Do not adjust incline.

Work/Rest Ratio: 1 to 2 ratio. The work interval is 1-minute and the rest interval is 2-minutes

Frequency: 6-8 repetitions of this sequence.

Cool Down: 5 - 10-minutes of easy jogging

Comments: This is a hill running interval session. Incline, running speed, interval length, and rest interval can be adjusted during the interval session.Adapted from Seiler and Hetlelid, 2005.

Side Bar 2: Four Great Endurance Programs Ideas

The following 4 endurance exercise programs are adapted from the research investigations reviewed by LaForgia, Withers, & Gore, 2006.

Perform an adequate warm-up (~10 min of light exercise) and cool-down (~5-10 min of low-intensity exercise) for each program.

All of the workouts below can be performed on any aerobic mode.

1) Maximal lactate steady state exercise.

The maximal lactate steady state (MLSS) workout is the highest workload an exerciser can maintain over a specified period of time.

MLSS exercise work bouts can last between 20 and 50 minutes. Tell the client to work at his/her maximal steady state of exercise for the desired time (between 20 and 50 minutes).2) Alternating aerobic modes endurance exercise.

Alternate aerobic modes (i.e., treadmill and elliptical trainer) every 20 to 40 minutes of aerobic exercise keeping the exercise intensity &Mac179;70% of heart rate max.

Keep the time on each mode of exercise that same. Number of alternating modes is dependent on fitness level of client.3) Step-wise endurance exercise.

With step-wise endurance exercise the client progresses from 10 minutes (at &Mac179;50% heart rate max) to 10 minutes (at &Mac179;60% heart rate max) to 10 minutes (at &Mac179;70% heart rate max) on any aerobic mode.

For a slight modification, the personal trainer may have the client step-wise up in intensity and also step-wise down on this workout.

Thus, after completing the 10 min at a 70% heart rate max the client would switch to 10 minutes at 60% heart rate max and then 10 minutes at 50% heart rate max.

HIT

the result showed that 60 to 30 activity-rest interval was more effective than the 60 to 60 activity-rest interval for compensating energy through energy shift from glycolysis toward aerobic pathway has been effective in reducing fat percent

:

Chart1405073404071350255205518225

ATP ()()ATP

Sheet1ATP 6405073104040713205025520305518225To resize chart data range, drag lower right corner of range.