Description of training loads using whole-body exercise during high-intensity interval training

Abstract

OBJECTIVES:To describe external training load and internal training load through sets of a single session of high-intensity interval training (HIIT) body work.METHODS:Twenty male individuals (24±3 years) performed a HIIT body work protocol consisting of a single bout of exercise with 1:1 stimuli. The exercises used were 30 min in duration with “all-out” intensity. The exercises included jumping jacks, mountain climbers, burpees and squat jumps, totaling 20 min of exercise. During exercise, total movement capacity, blood lactate measurement, ratings of perceived exertion and recovery, training load and intensity were monitored.RESULTS:The single bout examined showed a total of 382±89 movements. Differences (p<0.01) in the total amount of movement for each exercise were noted, reflecting the difficulty of maintaining exercise over time. Increases in lactate concentrations (before: 0.98±0.16, after: 14.10±1.66; mmol/L) were found postexercise. Significant differences (p<0.01) were found after the fifth set, and the values for movement capacity remained higher than the values of the first set, demonstrating high load in a single session. No differences in ratings of perceived exertion (RPE) during the sets were found. However, the ratings of perceived recuperation from the second set were significantly (p<0.01) lower than those from the first set.CONCLUSIONS:The exercise protocol used in this study was of high intensity and produced large values for stress during performance, with increases recorded for the internal load indicators.

Energy expenditure and intensity of HIIT bodywork® session

“…min -1 , which is similar to values observed in a Crossfit study 25 and corresponding to high intensity, as recommended by the ACSM -exercises performed above 6 METS are considered as intense 26 . Similarly, both the heart rate data of the present study (86.87%) and previous reports [3][4][5] , as well as in studies with boot camp, naval rope, jumps, and circuit training, all agree that it attains values above those proposed (85% of maximum predicted HR) by ACSM for high-intensity exercise (85% of predicted maximum HR) [28][29][30] .…”

“…Subjects reported their rating of perceived exertion (RPE, scale 1-10), immediately at the end, and before each exercise set according to previous publications utilized in our group 3,5,12 .…”

“…Additionally, the combination of whole-body exercise and high-intensity interval training methods have been investigated in the literature in acute [3][4][5][6] or chronic [7][8][9][10][11] study designs. Methodologically, the sessions of HIIT bodywork ® consist of performing exercises only with body weight at high intensity for a predetermined time, followed by a fixed time rest interval.…”

“…Methodologically, the sessions of HIIT bodywork ® consist of performing exercises only with body weight at high intensity for a predetermined time, followed by a fixed time rest interval. Although different session designs have been previously addressed [3][4][5][6]12 , there still lacks information about elaboration, monitoring, progression, and characterization of the training session.…”

Dose-response effects of high-intensity interval neuromuscular exercise training on weight loss, performance, health and quality of life in inactive obese adults: Study rationale, design and methods of the DoIT trial

“…These training-induced gains were not attenuated by a 5-month detraining [ 15 ]. Furthermore, this program demonstrated a high adherence rate (94%) [ 15 ] corroborating reports suggesting that nontraditional, HIIT-type training modalities using bodyweight resistance exercises and alternative resistance equipment using movements that mimic everyday life movement patterns are very attractive and popular [ 14 , 64 , 65 ]. This is the first longitudinal study that attempts to assess the dose-response effects of this HIIT-type, integrated neuromuscular training on body mass, energy balance, health status, performance and well-being of inactive overweight/obese adults.…”