HITT

Question 1

what is HITT

Answer 1

intermittent style of exercise characterized by alternating periods of more intense effort and recovery within a single exercise session

Question 2

is HITT or MICE better for improving VO2 max in healthy young to Middle Aged people and people with cardio metabolic disease

Answer 2

HITT

Question 3

is Tabata or traditional aerobic intervals better for VO2 max and anaerobic capacity gains

Answer 3

similar for VO2 max changes

Tabata better for anaerobic capacity

Question 4

what is the structure of traditional aerobic intervals

Answer 4

3-5 sets
3+ mins at 85%+HRR
3+ min rest (1:1 work rest ratio)
18+ total time

Question 5

what is the structure of Tabata intervals

Answer 5

8 sets
20s work at 170% VO2 max
10s rest
4 min totals

Question 6

what is the structure of Masuki intervals

Answer 6

5+ sets
3 min work at 70% VO2 max
3 min rest
30 min total time

Question 7

results of Masuki compared to MICE training

Answer 7

Masuki = 10% increase in VO2 max, 15% increase in leg strength
10 mmHg decrease in SBP

improvements significantly greater than MICE group improvements

Question 8

what is the structure of Heisz intervals

Answer 8

10 sets
1 min at 90% HRR
1 min rest at 50 W
20 min total

Question 9

results of MCT vs Heisz

Answer 9

no difference in VO2 max changed, but HITT was more enjoyable over time than MCT

Question 10

is HITT good for fat loss? Why?

Answer 10

HITT has shown greater loss of fat than steady state exercise

possible reasons:
- increase in post exercise oxidation, decrease in post exercise appetite compared to MCT

Question 11

Typical physiological changes with HITT

Answer 11

increase:
- VO2 max
- HDL 
- insulin sensitivity 
- Cardiac function 
- Abdominal and fat loss 
 - enjoyment 
- QOL
Decrease
- SBP and SDP
- triglycerides
- fasting glucose
- oxidative stress and inflammation

Question 12

HITT/SIT study limitations

Answer 12

• huge variation in intervals, intensities and program durations
• HITT and MICE not always fairly equated
• smaller numbers of subjects in studies
• studies are 6-12 weeks long, what about 6 months. Year? adaptations then?
• very hard to replicate proper HITT outside of the lab, as you need specific measuring devices for HR and power bikes for proper intensity

Question 13

3 considerations for prescribing a HITT program

Answer 13

1. must work within SOP
   - need a performance specialization to prescribe maximal exercise (SIT)
2. Prescreening - who should not do HITT?
   - anyone with a condition that puts them at risk
   - as exercise intensity increases, risk increases
3. Use PA history, predicted VO2 to inform HITT prescription
   - motivated but low fitness = moderate HITT
   - intermediate/advanced, experienced in high intensity = higher intensity HITT