Physiological and performance adaptations to high-intensity interval training.

@article{Gibala2013PhysiologicalAP,
  title={Physiological and performance adaptations to high-intensity interval training.},
  author={M. Gibala and Andrew M Jones},
  journal={Nestle Nutrition Institute workshop series},
  year={2013},
  volume={76},
  pages={
          51-60
        }
}
High-intensity interval training (HIIT) refers to exercise that is characterized by relatively short bursts of vigorous activity, interspersed by periods of rest or low-intensity exercise for recovery. In untrained and recreationally active individuals, short-term HIIT is a potent stimulus to induce physiological remodeling similar to traditional endurance training despite a markedly lower total exercise volume and training time commitment. As little as six sessions of 'all-out' HIIT over 14… Expand
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References

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The Scientific Basis for High-Intensity Interval Training
TLDR
It seems that, for athletes who are already trained, improvements in endurance performance can be achieved only through high-intensity interval training (HIT) and investigation into the optimal HIT programme for eliciting performance enhancements in highly trained athletes is required. Expand
Training for intense exercise performance: high‐intensity or high‐volume training?
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TLDR
A polarized approach to training, whereby ∼75% of total training volume is performed at low intensities, and 10–15% is performedat very high intensities is suggested as an optimal training intensity distribution for elite athletes who perform intense exercise events. Expand
Speed endurance training is a powerful stimulus for physiological adaptations and performance improvements of athletes
TLDR
Despite a reduction in training volume, speed endurance training of endurance‐trained athletes can maintain the oxidative capacity and improve intense short‐duration/repeated high‐intensity exercise performance lasting 30 s to 4 min, as it occurs in a number of sports. Expand
Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans
TLDR
Given the markedly lower training volume in the SIT group, these data suggest that high‐intensity interval training is a time‐efficient strategy to increase skeletal muscle oxidative capacity and induce specific metabolic adaptations during exercise that are comparable to traditional ET. Expand
Short‐term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance
TLDR
Data demonstrate that SIT is a time‐efficient strategy to induce rapid adaptations in skeletal muscle and exercise performance that are comparable to ET in young active men. Expand
Skeletal muscle buffering capacity and endurance performance after high-intensity interval training by well-trained cyclists
TLDR
The results indicate that βm may be an important determinant of relatively short-duration (< 60 min) endurance cycling activity and responds positively to just six sessions of high-intensity, submaximal interval training. Expand
Improved athletic performance in highly trained cyclists after interval training.
TLDR
Results indicate that a 4-wk program of HIT increased the PPO and fatigue resistance of competitive cyclists and improved their 40-km time trial performances. Expand
Training Techniques to Improve Endurance Exercise Performances
TLDR
It is found that a 50% single-step reduction in HIT at 70% of Wpeak produced peak 6% improvements in simulated 100km time-trial performances after 2 weeks, suggesting that the optimum taper depends on the intensity of the athletes’ preceding training and their need to recover from exhaustive exercise to compete. Expand
A practical model of low‐volume high‐intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms
TLDR
It is demonstrated that a practical model of low volume HIT is a potent stimulus for increasing skeletal muscle mitochondrial capacity and improving exercise performance and suggested that increases in SIRT1, nuclear PGC‐1α, and Tfam may be involved in coordinating mitochondrial adaptations in response to HIT in human skeletal muscle. Expand
Training techniques to improve fatigue resistance and enhance endurance performance.
TLDR
The physiological factors associated with successful endurance performance are identified, and the results of investigations on competitive endurance cyclists which examined the time-course of changes in performance in response to a sustained, high-intensity interval training programme are summarized. Expand
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