High‐intensity interval training using whole‐body exercises: training recommendations and methodological overview

Machado, Alexandre Fernandes; Baker, Julien S.; Figueira, Aylton; Bocalini, Danilo Sales

doi:10.1111/cpf.12433

Cited by 43 publications

(55 citation statements)

References 36 publications

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“…An single acute bout high-intensity interval training based on whole body exercise was performed according to previoulslly publication of our group 17 in a session and involved 2 min warm-up followed by 20 sets of 30 seconds of all-out intensity at the participant's self-selected gearing and 30 seconds of passive recovery period between sets. The following exercises were used: jumping jack, mountain climb, burpee and squat jump.…”

Section: Methodsmentioning

confidence: 99%

Sweat Rate Measurements After High Intensity Interval Training Using Body Weight

Machado

Evangelista

Miranda

et al. 2018

Rev Bras Med Esporte

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Introduction: Physical activity raises body temperature, increases the sweat rate and accelerates fluid loss during exercise, thereby impairing exercise performance. However, studies using the high intensity interval training (HIIT) approach and its effects on rates of perspiration and hydration are still inconclusive. Objectives: The objective of this study was to assess sweating and water loss during an HIIT workout session, using body weight, with healthy college students. Methods: Twenty male individuals (31 ± 07 years) were split into two groups: Active group (AG) and Inactive group (IG). The HIIT workout protocol, using body weight, consisted of a single bout with 1:1 stimuli, being: 30" "all out" intensity, involving jumping jack, mountain climber, burpee and squat jump exercises; and 30" of passive recovery, totaling 20 minutes of exercises. For comparison purposes, after 48 hours all the individuals underwent the continuous running protocol with intensity corresponding to 75% of maximum heart rate for 40 minutes. The intensity of the session was monitored continuously, at each 30", using the perceived exertion scale for both protocols. To ensure euhydration status, all individuals ingested 500 ml of water 120 minutes before the training session. Results: Significant differences (p= 0.01) were found in body mass after HIIT compared to the Moderate session in both Active (HIIT: -0.60 ± 0.29 kg, Moderate: -0.26 ± 0.12 kg) and Inactive (HIIT: -0.92 ± 0.30 kg, Moderate: -0.26 ± 0.26 kg) groups, however, no differences were found between groups. Absolute sweating rate values comparing moderate and HIIT single bout in Inactive (Moderate: 10.55 ± 10.59 ml/min; HIIT: 28.90 ± 13.88 ml/min) and Active (Moderate: 9.60 ± 4.52 ml/min; HIIT: 26.00 ± 15.06 ml/min) groups were different between types of exercise, but not between groups. Conclusions: The sweating rate is influenced by the intensity of the exercise, being higher after HIIT than after a moderate exercise session. However, the sweating rate variation is not affected by the subjects' physical activity level. Level of Evidence II; Diagnostic studies-Investigating a diagnostic test.

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Section: Methodsmentioning

confidence: 99%

Sweat Rate Measurements After High Intensity Interval Training Using Body Weight

Machado

Evangelista

Miranda

et al. 2018

Rev Bras Med Esporte

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“…Performing body-weight exercises in the home environment at a high intensity to mimic that of laboratory-based low-volume HIT may remove some of the barriers to exercise, including lack of time, a requirement for equipment, costs and difficulty with transport (Machado et al 2017). Only a handful of studies have investigated the efficacy of home-based exercise training programmes (Ong et al 2009;Halse et al 2014;Dadgostar et al 2016;Blackwell et al 2017).…”

Section: Introductionmentioning

confidence: 99%

Home‐hit improves muscle capillarisation and eNOS/NAD(P)Hoxidase protein ratio in obese individuals with elevated cardiovascular disease risk

Scott

Shepherd

Hopkins

et al. 2019

The Journal of Physiology

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Key points Obesity and sedentary behaviour are associated with capillary rarefaction and impaired muscle microvascular vasoreactivity, due to reduced nitric oxide bioavailability. Low‐volume high‐intensity interval training (HIT) is a time‐efficient alternative to traditional moderate‐intensity continuous training (MICT), but its effect on the muscle microvasculature has not been studied. The applicability of current laboratory‐ and gym‐based HIT protocols for obese individuals with low fitness and mobility has been disputed by public health experts, who cite the strenuous nature and complex protocols as major barriers. Therefore, we developed a virtually supervised HIT protocol targeting this group that can be performed at home without equipment (Home‐HIT). This study is the first to show that 12 weeks of virtually supervised Home‐HIT in obese individuals with elevated cardiovascular disease risk leads to similar increases in capillarisation and eNOS/NAD(P)Hoxidase protein ratio within the muscle microvascular endothelium as virtually supervised home‐based MICT and laboratory‐based HIT, while reducing many of the major barriers to exercise. Abstract This study investigated the effect of a novel virtually supervised home‐based high‐intensity interval training (HIT) (Home‐HIT) intervention in obese individuals with elevated cardiovascular disease (CVD) risk on capillarisation and muscle microvascular eNOS/NAD(P)Hoxidase ratio. Thirty‐two adults with elevated CVD risk (age 36 ± 10 years; body mass index 34.3 ± 5 kg m−2; V̇O2 peak 24.6 ± 5.7 ml kg min−1), completed one of three 12‐week training programmes: Home‐HIT (n = 9), laboratory‐based supervised HIT (Lab‐HIT; n = 10) or virtually supervised home‐based moderate‐intensity continuous training (Home‐MICT; n = 13). Muscle biopsies were taken before and after training to assess changes in vascular enzymes, capillarisation, mitochondrial density, intramuscular triglyceride content and GLUT4 protein expression using quantitative immunofluorescence microscopy. Training increased V̇O2 peak (P < 0.001), whole‐body insulin sensitivity (P = 0.033) and flow‐mediated dilatation (P < 0.001), while aortic pulse wave velocity decreased (P < 0.001) in all three groups. Immunofluorescence microscopy revealed comparable increases in total eNOS content in terminal arterioles and capillaries (P < 0.001) in the three conditions. There was no change in eNOS ser1177 phosphorylation (arterioles P = 0.802; capillaries P = 0.311), but eNOS ser1177/eNOS content ratio decreased significantly following training in arterioles and capillaries (P < 0.001). Training decreased NOX2 content (arterioles P < 0.001; capillaries P < 0.001), but there was no change in p47phox content (arterioles P = 0.101; capillaries P = 0.345). All measures of capillarisation increased (P < 0.05). There were no between‐group differences. Despite having no direct supervision during exercise, virtually supervised Home‐HIT resulted in comparable structural and endothelial enzymatic changes in the skeletal muscle mic...

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“…The work of Gist et al 10 demonstrated that HIIT body work led to physiological development and was convenient with regard to time management, cost-effective, and required little operational management compared to traditional training methods. Although this modality is considered simple and easy to use, training load manipulation should be well monitored to guarantee feasible control, efficacy and security 11 .…”

Section: Introductionmentioning

confidence: 99%

“…These values can be obtained using the number of repetitions per overload used, distance covered, number of sprints and amplitudes reached. These values are all frequently used indicators 11 . The ITL can be considered an individual-specific physiological adaptation that has occurred as the result of a workload (physical training stress) provided by external ITL.…”

Section: Introductionmentioning

confidence: 99%

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

Machado¹,

Evangelista²,

Miranda³

et al. 2018

Clinics

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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.

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High‐intensity interval training using whole‐body exercises: training recommendations and methodological overview

Cited by 43 publications

References 36 publications

Sweat Rate Measurements After High Intensity Interval Training Using Body Weight

Sweat Rate Measurements After High Intensity Interval Training Using Body Weight

Home‐hit improves muscle capillarisation and eNOS/NAD(P)Hoxidase protein ratio in obese individuals with elevated cardiovascular disease risk

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

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