Are the benefits of 20 minute High Intensity Interval Training (HIIT) equivalent to running for 6 miles? It is believed that HIIT could be an alternative for endurance training due its cardiovascular adaptations. HIIT incorporates repeated bouts of vigorous exercise for a short period of time followed up by recovery periods while endurance training involves one type of exercise at a steady, constant rate. Both HITT as well as Endurance training have similar impacts on VO2max , left ventricular mass, and peripheral vascular structure which could explain why one could substitute for the other.
When comparing HIIT and Continuous training (endurance) VO2max is an upright indicator of performance improvement. VO2 is the amount of oxygen consumption of tissues and is calculated by cardiac output * a-v O2 diff. Based on the results of 11 men and women who participated in a 8 week training program obtained by Daussin, VO2max is improved by 9% for endurance exercise and 15% for HIIT (Daussin et al. ,2008). Shown in figure 1, these differences were noted based on different physiological adaptations. Using the equation, endurance exercise improved a-v O2 diff therefore increasing VO2max. Displayed in figure 1, endurance training had a
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Both are great ways to maintain fitness, burn energy, and live healthy lifestyles. High intensity interval training and endurance training elicit similar results through different physiological adaptations but HIIT has a greater impact on the body cardiovascular wise and acquires improvements quicker. In today’s society everyone wants to get things done quicker and easier. After much research it has been concluded that taking 20 minutes out of a day to intensely workout is just as beneficial as continuously running for an hour. Everyone wants to take the easy route and High Intensity Interval Training can be the most favorable way to do
Submaximal and maximal exercise testing are two analytic methods that can be used to examine the cardiovascular, and cardiorespiratory fitness/health levels of the individual being examined. Submaximal testing is usually preferred over maximal mainly because the submaximal exam is more practical in a fitness/health environment. Both test require the individual being examined to perform controlled exercise on a(n) treadmill/ergometer until either steady state has consecutively been reached (submax), or the individual reaches their max (close to it). Being that both test are set to exceed time limits of more than 3 minutes we examine the use of the ATP-PC, Glycolytic, and Oxidative energy systems. Although a huge portion of the test involves the use of the oxidative energy system, we must remember that the three systems are co-occurrent.
The Queens College/McArdle Step Test, the Rockport One Mile Walk Test, and the 1.5 Mile Run Test are three different field tests that were performed in this lab that were used to measure and predict an individual’s aerobic capacity. The measurement of aerobic capacity, or VO2 max, is a valid way to assess an individual’s cardiorespiratory fitness level. VO2 max refers to the maximal amount of oxygen an individual utilizes during intensive exercise. A higher VO2 max demonstrates a more efficient cardiorespiratory system as an individual with a higher VO2 max can sustain a higher intensity for a longer
In a similar study, researchers determined VO2 max using four different methods of treadmill running, cycle ergometer, step test and prediction2. The results found that the treadmill had the highest VO2 max followed by the ergometer, and the step test and prediction were the lowest2. This supports the findings of our experiment, showing that VO2 max will be higher2 depending the tests mode of exercise and how trained the subject is in that exercise.
Another weakness in the experimental design was that the reliability of the experiment was very low. As each test subject was only tested against each amount of prior exercise once, the impact of random errors is likely very large, which can be seen by the spread of the data on the graph. Although, this was attempted to be rectified by averaging the results of all four test subjects, it does not improve reliability too much. Conclusion: The results of this investigation indicated that a relationship between the amount of prior exercise and muscle fatigue does exist, however the results are also not conclusive enough to speculate on what the relationship is. This means that the hypothesis “If the amount of time spent performing vigorous exercise prior to the set of repetitions increases, then the physical performance (number of repetitions) will decrease” cannot be supported or rejected due to the inconclusive data.
Cardiovascular fitness is a form of aerobic fitness (Neporent and Egan 1997). There are many different ways of evaluating the amount of oxygen used during cardiovascular fitness and one the methods involved is called VO2 Max. VO2 Max is the maximum amount of oxygen that the body can hold. (Simon and Levisohm 1987). Cardiovascular fitness helps to improve a healthy lifestyle.
The higher a person’s VO2max, the longer they can sustain endurance events at higher training intensities. Conclusively, the experiment proved that the trained participant had a higher VO2max (higher oxygen consumption) and was indeed more fit than that of the untrained participant.
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McKenzie, D. C. (2012). Respiratory physiology: Adaptations to high-level exercise. British Journal of Sports Medicine, 46(6), 381. doi:10.1136/bjsports-2011-090824
VA Cornelissen, B Verheyden, AE Aubert and RH Fagard. Effects of aerobic training intensity on resting, exercise and post-exercise blood pressure, heart rate and heart-rate variability. Journal of Human Hypertension (2010) 24, 175–182. Ebsohost. Available from: http://web.b.ebscohost.com.proxy.elmhurst.edu/ehost/pdfviewer/pdfviewer?sid=1e07b620-5e31-4733-ac67-63170534f7b3%40sessionmgr115&vid=2&hid=126
Another kind of endurance is short term muscle endurance. This training helps athletes to cope with
... uptake during submaximal exercise but did increase heart rate and the rate-pressure product at rest and during both exercise and recovery’.
Aerobic exercise involves improving the cardiovascular system. It increases the efficiency with which the body is able to utilize oxygen (Dintiman, Stone, Pennington, & Davis, 1984). In other words, aerobic exercise means that continuous and large amounts of oxygen are needed to get in order to generate the amount of energy needed to complete the workout. The most common type of aerobic exercise is long-distance running, or jogging. While running, the body requires large amounts of energy in order for the body to sustain energy. “During prolonged exercise, most of the energy is aerobic, derived from the oxidation of carbohydrates and fats” (Getchell, 1976).
Cardiovascular well-being and fitness is considerably improved by aerobic exercise. Cardiovascular stamina is defined as the capability of the lungs, heart, as well as bloodstream to supply adequate levels of oxygen as well as nutrients for the cells in order to meet the requirements of extended physical activity.
Stamina is being able to do exercise or any sport or physical activity without having to take too many breaks in between due to tiredness or breathlessness. Many people believe that improving stamina should only be for athletes, but in reality, we should all thrive for improving our stamina or endurance. Having good stamina is important in our daily lives for a number of reasons. For instance, our daily tasks will become easier to accomplish and working out will be less fatiguing. Improving your stamina means going up three eternally long flight of stairs without having to catch your breathe a thousand times. Or walking/ running a mile without feeling you’re going to pass out. With good stamina, walking to the bus stop or mowing the lawn suddenly feels like a breeze. Daily exercise can improve your endurance. Doing cardio, like running, jogging, or riding a bike can greatly improve your endurance and make you a healthier