Six high-intensity interval training sessions over 5 days increases maximal oxygen uptake, endurance capacity, and sub-maximal exercise fat oxidation as much as 6 high-intensity interval training sessions over 2 weeks

Atakan, Muhammed Mustafa; Güzel, Yasemin; Bulut, Süleyman; Koşar, Şükran Nazan; McConell, Glenn K.; Turnagöl, Hüseyin Hüsrev

doi:10.1016/j.jshs.2020.06.008

Cited by 28 publications

(24 citation statements)

References 42 publications

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“…VO 2max [37], endurance capacity [38,39], resting metabolic rate [40], substrate metabolism [41,42], body composition [43], insulin sensitivity [44,45], and cognitive functions [46][47][48]. Besides, interval training has been shown to decrease the risk for cardiovascular diseases [15,25], breast cancer [49], metabolic syndrome [50], osteoarthritis [51,52], and rheumatoid arthritis known to cause lower back pain [53][54][55][56][57] (Figure 1).…”

Section: Interval Trainingmentioning

confidence: 99%

“…Due to its time-saving nature and the induced physiological adaptations similar to MICT, HIIT has been ranked first in 2018 [ 35 ] and third in 2019 in Worldwide Fitness Trends [ 36 ]. Growing evidence-based research, both original research and meta-analysis studies, shows that interval training programs ranging from 5 days to 12 months are effective in improving

O 2max [ 37 ], endurance capacity [ 38 , 39 ], resting metabolic rate [ 40 ], substrate metabolism [ 41 , 42 ], body composition [ 43 ], insulin sensitivity [ 44 , 45 ], and cognitive functions [ 46 , 47 , 48 ]. Besides, interval training has been shown to decrease the risk for cardiovascular diseases [ 15 , 25 ], breast cancer [ 49 ], metabolic syndrome [ 50 ], osteoarthritis [ 51 , 52 ], and rheumatoid arthritis known to cause lower back pain [ 53 , 54 , 55 , 56 , 57 ] ( Figure 1 ).…”

Section: Interval Trainingmentioning

confidence: 99%

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Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective

Atakan

Koşar

et al. 2021

IJERPH

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Engaging in regular exercise results in a range of physiological adaptations offering benefits for exercise capacity and health, independent of age, gender or the presence of chronic diseases. Accumulating evidence shows that lack of time is a major impediment to exercise, causing physical inactivity worldwide. This issue has resulted in momentum for interval training models known to elicit higher enjoyment and induce adaptations similar to or greater than moderate-intensity continuous training, despite a lower total exercise volume. Although there is no universal definition, high-intensity interval exercise is characterized by repeated short bursts of intense activity, performed with a “near maximal” or “all-out” effort corresponding to ≥90% of maximal oxygen uptake or >75% of maximal power, with periods of rest or low-intensity exercise. Research has indicated that high-intensity interval training induces numerous physiological adaptations that improve exercise capacity (maximal oxygen uptake, aerobic endurance, anaerobic capacity etc.) and metabolic health in both clinical and healthy (athletes, active and inactive individuals without any apparent disease or disorder) populations. In this paper, a brief history of high-intensity interval training is presented, based on the novel findings of some selected studies on exercise capacity and health, starting from the early 1920s to date. Further, an overview of the mechanisms underlying the physiological adaptations in response to high-intensity interval training is provided.

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Section: Interval Trainingmentioning

confidence: 99%

Section: Interval Trainingmentioning

confidence: 99%

Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective

Atakan

Koşar

et al. 2021

IJERPH

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“…Therefore, researchers should not worry as to whether a given load can influence the capacity of individuals to attain _ VO 2max . _ VO 2max is accepted to be a strong predictor of endurance performance [44] and cardiovascular health in clinical patients [2,45,46]. The measure has a history dating back to 1923 and to the pioneering work of Hill and Lupton [39,47].…”

Section: Discussionmentioning

confidence: 99%

Graded exercise test with or without load carriage similarly measures maximal oxygen uptake in young males and females

et al. 2021

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The aim of this was to compare the effects of the graded exercise test (GXT) with or without load carriage on maximal oxygen uptake (V˙O2max) heart rate (HR), and expired ventilation (V˙E) and blood lactate in young healthy males and females. The study included ten females (age:20.2±0.7 yrs) and ten males (age:19.5±0.7 yrs) who performed the modified Bruce protocol at five load conditions; unloaded, 5, 10, 15, and 20% of body weight (BW) (kg). All the tests were performed in random order, at least 48 hours apart. During the GXTs, HR, V˙O2max, V˙E, workload and test duration were recorded and blood lactate concentration was measured before and immediately after the GXTs. V˙O2max remained unchanged during the GXTs in load and unloaded conditions for both sexes (p>0.05). Test duration was significantly less in females during the GXT with 15% BW (15.9±0.51 min vs. 18.1±1.14 min; p = 0.014) and 20% BW load carriage (15.2±0.75 min vs. 18.1±1.14 min; p = 0.020), compared to the unloaded GXT. Males showed significant decrease in the test duration during the GXT with load 15% BW (20.5±0.53 min vs. 22.8±0.61 min; p = 0.047) and with 20% BW (19.6±0.42 min vs. 22.8±0.71 min; p = 0.004), compared to the GXT with 5% BW. V˙E statistically decreased in female subjects only at 15% BW compared to 20% BW (15% BW = 77.9 ± 10.5 L/min vs. 15% BW = 72.0 ± 10.9 L/min; p = 0.045). There was no difference observed in maximal HR and blood lactate concentration between the GXTs in load and unloaded conditions. This study indicates that no matter the load % used during the GXT, V˙O2max, but not total exercise time, remains the same in young males and females.

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“…A typical HIIT protocol is considered as sprint interval training (SIT), in which individuals will have to complete “all-out” several times (≥100% maximal workload capacity) performance with recovery time in between the intensive exercise sessions on a cycle ergometer [ 55 ]. Therefore, a customized low-volume HIIT protocol (near the maximal corresponding to ≥75% to <100% of maximal workload capacity effort) has been widely utilized by ample studies [ 95 , 96 ] and is prone to be more workable for individuals than the Wingate-based HIIT model [ 55 ].…”

Section: Exercise Strategies To Prevent Obesity and Improve Adipose Tissue Healthmentioning

confidence: 99%

The Role of Exercise, Diet, and Cytokines in Preventing Obesity and Improving Adipose Tissue

et al. 2021

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The prevalence of obesity continues to rise worldwide despite evidence-based public health recommendations. The promise to adopt a healthy lifestyle is increasingly important for tackling this global epidemic. Calorie restriction or regular exercise or a combination of the two is accepted as an effective strategy in preventing or treating obesity. Furthermore, the benefits conferred by regular exercise to overcome obesity are attributed not only to reduced adiposity or reduced levels of circulating lipids but also to the proteins, peptides, enzymes, and metabolites that are released from contracting skeletal muscle or other organs. The secretion of these molecules called cytokines in response to exercise induces browning of white adipose tissue by increasing the expression of brown adipocyte-specific genes within the white adipose tissue, suggesting that exercise-induced cytokines may play a significant role in preventing obesity. In this review, we present research-based evidence supporting the effects of exercise and various diet interventions on preventing obesity and adipose tissue health. We also discuss the interplay between adipose tissue and the cytokines secreted from skeletal muscle and other organs that are known to affect adipose tissue and metabolism.

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Six high-intensity interval training sessions over 5 days increases maximal oxygen uptake, endurance capacity, and sub-maximal exercise fat oxidation as much as 6 high-intensity interval training sessions over 2 weeks

Cited by 28 publications

References 42 publications

Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective

Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective

Graded exercise test with or without load carriage similarly measures maximal oxygen uptake in young males and females

The Role of Exercise, Diet, and Cytokines in Preventing Obesity and Improving Adipose Tissue

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