Acute Effects of Work Rest Interval Duration of 3 HIIT Protocols on Cycling Power in Trained Young Adults.

High-Intensity Interval Training (HIIT) is described as a succession of short duration and maximum or near-maximum intensity efforts, alternated by recovery periods during which exercise continues at a lower intensity (active recovery) or is interrupted (passive recovery). Our objective was to evaluate the acute responses of three HIIT protocols of different work/rest interval times over the total time of the session, with self-selectable load and up to exhaustion, "all out".The sample was composed of 22 male participants (n = 22) between 19 and 24 years old. The HIIT protocol consisted of one of the three HIIT protocols, of 30, 60 and 90 s density ratio 1:1 and with passive rest, with a total exercise duration of 10 min. The test was performed in a cycloergometer set in workload mode independent of the pedaling frequency. The comparison of the three HIIT protocols shows that the duration of the work/rest intervals, starting from 30 s of work, in the cycloergometer, there are no significant differences in the levels of lactate concentration in the blood, nor in the heart rate, since a similar amount is obtained in the three protocols. The percentage of maximum power developed reached in each HIIT protocol is related to the duration of the working intervals.

Frequency of High Intensity Circuit Training and diet. Effects on performance and health in active adults: Randomized Controlled Trial / Efectos sobre rendimiento y salud en adultos activos: Ensayo Controlado Aleatorizado

Introduction: High intensity circuit training (HICT) has been proven to be one of the most efficient methods to improve physical and physiological parameters using short training sessions. The objective of this study was to discern the effects of a 6-week HICT program in active persons, modifying the training frequency. Methods: Group A trained two days a week (n=7), group B trained 3 days a week (n=7), while the control group did not perform any training (n=7). All groups followed a diet program adapted to the strength training requirements. The training sessions were comprised of 4 series of 10 self-loading exercises, including sprints and supporting materials, with 1-2 minute rests between series, exerting an 80-95% maximum cardiac frequency intensity. A 1:1 training load density was used, with 20-25 second intervals between work and recovery. Results: Groups A and B significantly improved in body composition and strength tests (bench press and back squats), compared to the control group as well as in the intragroup analysis when comparing before and after the intervention. However, no significant differences were observed when comparing the two experimental groups. No changes in blood pressure were observed in any inter- or intragroup analysis. Conclusion: An adapted nutritional program and a 2-day/week HICT program seems to be sufficient in order to obtain significant improvements in strength and body composition in healthy active subjects, although blood pressure was not affected

Introducción: El entrenamiento en circuito de alta intensidad (HICT) ha demostrado ser uno de los métodos de entrenamiento más eficaces por la mejora de parámetro físicos y fisiológicos utilizando cortos periodos de entrenamiento. El objetivo de este estudio fue conocer los efectos de un programa de 6 semanas de entrenamiento HICT en personas activas, modificando la frecuencia de entrenamiento. Método: El grupo A entrenó con una frecuencia de 2 días a la semana (n=7), el grupo B (n=7) 3 días a la semana y el grupo control no realizó ningún entrenamiento (n=7). Ambos grupos siguieron un programa dietético adaptado a los requerimientos de los entrenamientos de fuerza. Realizaron un mismo entrenamiento compuesto de 4 series de 10 ejercicios con auto-cargas, con material auxiliar y carreras, con descanso de 1 y 2 minutos entre las series, a una intensidad entre el 80-95% de la FC máx. Se utilizó una densidad de la carga de entrenamiento de 1:1 con intervalos de trabajo y recuperación de 20 a 25 segundos. Resultados: Los grupos A y B mostraron, en comparación al grupo control, mejoras en la composición corporal y en los test de fuerza (press de banca y sentadilla) antes y después de la intervención con HICT. Sin embargo, no se obtuvieron diferencias cuando se compararon los resultados obtenidos entre ambos grupos experimentales. Las diferencias se observaron frente al grupo control, ya que tanto el grupo A como el grupo B mostraron mejoras significativas en la composición corporal y la fuerza. La presión arterial no presentó diferencias en las comparaciones inter e intragrupo. Conclusión: Un programa dietético nutricional adaptado y una frecuencia de entrenamiento de HICT de dos días parece ser suficiente para obtener mejoras en la fuerza y la composición corporal, aunque no para mejorar la presión arterial en sujetos sanos activos