Interval Training (Aerobic) Flashcards
Physiological based training intensity zones: zone 1
-building aerobic base
-endurance training
-sustainable for long period of time
Physiological based training intensity zones: zone 2
-higher speed/tempo
-increase tempo adaptations (speed)
-running longer at higher intensity
Physiological based training intensity zones: zone 3
-interval training (you cannot maintain your zone 3 HR for a period of time)
define high intensity interval training
a single session typically consists of brief, repeated bursts of hard work seperated by short periods of rest or low intensity exercise
(allows for decreased volume of training at a higher intensity)
what intensity does HITT work in?
vigourus but submaximal & near maximal to all out
9 variables to manipulate in interval training
- intensity
- work modality
- duration
- # of series
- series duration
- time between series
- between series recovery intensity
- # of reps in series
- exercise selection
examples of interval training: sprints
90% HRR+-intervals are all out
examples of interval training: HITT
-not quite all out
-work intervals are 2min or less
examples of interval training: Contnious training
40-60% HRR
aerobic interval training: work periods
-all work and rest periods should be >2 min
aerobic interval training: training a novice
-start with a longer rest than work period and gradually increase the work period to try to equal the rest period
aerobic interval training: training and advanced athlete
-not as effective as training in tempo for an endurance athlete
-tempo running more efficient for increasing speed for those training for 10km+
(ex) An athlete has a personal best of 22min for 5km… 4min 24 sec/km.
-start them running 1 km in 4 min then walk 2 min. Rest period can decrease as their fitness increases
interval training vs endurance training on VO2 max & anaerobic capacity
-both protocals had significant increase in VO2 max
-only the interval training protocal resulted in a significant increase in anaerobic capacity
interval vs endurance pro & cons
pro
-interval training takes far less time then endurance training to achieve simliar benefits to VO2 max
con
-tabata can only be done at 4 week w/ 2 week break as VO2 max plateaus after the 4 weeks
does modality matter in interval training to increase VO2 max?
no
adaptations with HITT (7): increases
-VO2 peak
-HDL
-cardiac function
-abdominal fat loss
-enjoyment
-quality of life
adaptations with HITT (4): decreases
-systolic BP & diastolic BP
-triglycerides
-fasting glucose
-oxidative stress & inflammation
HITT program considerations (5)
- total duration of work intrevals should be <12 min
- intensity vs time trade offs: vig. intensity suits longer duration intrevels >60 sec.
Maximal to supra max suits shorter intrevels <60 sec. - fitness trade offs- deconditioned/sedentary suit lower intensity & shorter duration
- modality
- warm up/cool down
Is there a minumum fitness requirement for HITT?
yes, should be >6 weeks of training before engaging in HITT or >12 weeks if they are deconditioned
HITT design components: Work interval (3)
- usually determined by time or distance
- intensity is key factor in determining which energy system is used
- the time or distance will depend on which energy system you target
HITT design components: rest interval (4)
- rest time determines on how long it takes to revocer from the work
- work: rest ratios based on energy systems
-Creatine phosphate: 1 min rest: 10 metres sprinted (1:20 to 1:45 w:r ratio)
-Combined gylcolytic & oxidative system: work 1-3 min involve both energy systems (1:2 or 1:4)
- Glycolytic: work intervals of 15-90 sec, ratio is 1:5
- Oxidative system: any work >3min has w:r ratio of 2:1 going up to 1:2 - Goal is peak power, so you must take long rests
- Active rest, keep moving to push blood through, decrease lactate build up.
Other HITT considerations (3)
- type of rest
- number of reps/sets (determines total training volume)
- frequency of training
working and recovery HR & RPE change
HR increases in the work intrevals & may not increase much in the mid-later cycles
Recovery HR will take longer to lower
RPE will increase the more intervals you do
Interval traininf within CPT guidelines
-intensity should be no higher than <90%HRmax or <85% HRR & shouldn’t be <17/20 RPE
-Regular training plan, interval training would typically replace one or two continuous aerobic workout per week
-warm up/cool down
HITT Pro (5)
- time efficient
- develops aerobic capacity (vo2max)
- sport specific training
- body composition
- it works!
HITT con (5)
- its hard & uncomfortable
- Need to figure out what works (w:r ratio for each individual
- increased muscle fatigue & post exercise muscle soreness
- increased risk of injury
- increased need to mental concentration
