Low-volume High-intensity Training Research Articles

Effects Of Low-volume High-intensity Training With Blood Flow Restriction On Sub-maximal Cycling Efficiency

Effects Of Low-volume High-intensity Training With Blood Flow Restriction On Sub-maximal Cycling Efficiency

The influence of the low-volume high-intensity method training on the indicators of speed and strength qualities of young high skill level swimmers

A goal is to investigate the influence of the method of low-volume high-intensity training on the indicators of speed and strength abilities in young swimmers of high skill level. The following research methods were used: testing the level of special speed-strength qualities in the water with the help of equipment that allows underwater video recording, the parameters of the level of special speed-strength qualities in the water were recorded. The obtained results of the study allowed us to note an increase in the level of overall speed and strength qualities, the upper shoulder girdle power increased by 16.80% and speed increased by 13.48% in the experimental group. The increase in the speed and strength qualities of the shoulder girdle muscles was: power by 23.40% and speed by 21.17%. Increase in the level of speed and strength qualities of the lower extremities: power by 10.99% and speed by 2.74%. Evaluation by independent experts showed that the application of the method of low-volume high-intensity training also affects the basic swimming skills of students (technical elements of the chosen method swimming, development of general physical qualities of a swimmer; rational structure of swimming technique in the chosen way, the strength of the stroke; stability and variability of swimming technique, development special speed-strength endurance of a swimmer). The indicators improved by an average of 0.6 points. Keywords: high-intensity training; methods of improving speed and strength qualities; swimming; young swimmers.

Low-Volume High-Intensity Interval Training Sessions With Different Work–Recovery Durations and Muscle Damage in Trained Men

ABSTRACT Purpose: This study compared the effect of low-volume high-intensity training (LV-HIIT) sessions with different work-recovery durations on muscle damage markers.Methods: Twenty-four trained adult males (22.3 ± 2.9 years; 24.6 ± 2.7 kg∙m-2) performed two LV-HIIT sessions (10 x 60 s and 20 x 30 s at 100% of maximal aerobic speed on treadmill (Vmax) interspersed with equal time passive recovery, respectively) in a randomized, counter-balanced order, separated by a 1-week interval. Delayed onset muscle soreness (DOMS) and countermovement vertical jump height (CVJH) performance were assessed before, and 24-h and 48-h post sessions.Results: Pressure-pain threshold (PPT), pressure-pain tolerance (PPTol) and perceived pain intensity (PPI) using pressure algometry assessed DOMS in the rectus rectus femoris, biceps femoris and gastroctemius. A non-significant session by time interaction for PPT, PPTol and PPI in all muscles analyzed was observed (all P > 0.260). Additionally, a non-significant session by time interaction was observed for CVJH performance (P = 0.836).Conclusion: LV-HIIT sessions with different work-recovery durations elicited non-significant changes on muscle damage markers following 24- and 48-h in trained males.

Effect of Intensity on Changes in Cardiac Autonomic Control of Heart Rate and Arterial Stiffness After Equated Continuous Running Training Programs.

Background: It is well known that exercise training has positive effects on both cardiac autonomic function and arterial stiffness (AS). However, it is not clear that which exercise training variables, intensity or volume, or both, play a crucial role in this regard. This study investigates the chronic effects of high-volume moderate-intensity training (HVMIT) and low-volume high-intensity training (LVHIT) on heart rate variability (HRV) and AS in sedentary adult men.Materials and Methods: Notably, 45 males (age: 42 ± 5.7 years) were randomly assigned to a control (n = 15), HVMIT (n = 15), or LVHIT (n = 15). The HVMIT group ran three times per week on a treadmill at 50–60% of VO2max for 45–60 min, while the LVHIT trained at 70–85% of VO2max for 25–40 min. Both training protocols were equated by caloric expenditure. HRV, pulse wave velocity (PWV), hemodynamic variables, and body composition were measured before and after 12 weeks.Results: Both protocols (i.e., HVMIT and LVHIT) significantly increased the SD of normal sinus beat intervals (SDNN) and high-frequency (HF) bands (p < 0.05) after 12 weeks. Whereas the low-frequency (LF)-HF ratio decreased significantly in both training protocols (p < 0.05); however, these changes were significantly greater in the LVHIT protocol (p < 0.05). Furthermore, the root mean square of successive RR interval differences (RMSSD) significantly increased only in the LVHIT (p < 0.05). Moreover, a significant decrease in LF and PWV was only observed following the LVHIT protocol (p < 0.05). Some measures of HRV and PWV were significantly correlated (r = 0.275–0.559; p < 0.05).Conclusion: These results show that the LVHIT protocol was more efficient for improving HRV variables and PWV than the HVMIT protocol after 12 weeks of continuous running training. Interestingly, changes in some HRV parameters were related to changes in PWV. Further studies should elaborate on the link between central and peripheral cardiovascular adaptations after continuous and intermittent training regimens differing in intensity.

Review of literature studies in the field of training methods in swimming

This article analyzes the topical problems in the training methods in swimming to identify lack of peer-reviewed literature on methodology of training. The review is based on the research of different areas of swimming theory and methodology, biomechanics, physiology; the structure and content of individual technologies. The aim of this study: the method of high-intensity ultra-short race pace training method, developed by the American coach and scientist Brent Rushall. In the world community of swimming coaches in reserve training generally accepted training methods authored by Soviet Union scientists are actively used. However, modern coaches pay little attention to planning and develop the special physical qualities of swimmers on the basis of medical and biological processes. Optimization of swimmers' training methods is often discussed in the scientific literature. The narrow specificity of the sport implies that adaptation to training loads depends largely on the type of training. Therefore, the training methods should be based on the system of energy supply, technical skills and the range of motor qualities demanded by the specificity of the sport. The proposed study presents an analysis of the modern method of developing special physical qualities based on the laws of bioenergetics. Key words: swimming, bioenergy, low-volume high-intensity training.

Repeated Sprint Training vs. Repeated High-Intensity Technique Training in Adolescent Taekwondo Athletes-A Randomized Controlled Trial.

This study investigated the effects of 4-weeks repeated sprint (RST) vs. repeated high-intensity-technique training (RTT) on physical performance. Thirty-six adolescent taekwondo athletes (age: 16 ± 1 yrs) were randomly assigned to RST (10 × 35 m sprint, 10 s rest), RTT (10 × 6 s Bandal-tchagui, 10 s rest) and control (control group (CG): no additional training) groups. Additionally, to their regular training, RST and RTT trained 2×/week for 4 weeks. Training load (TL), monotony, and strain were calculated using the rating of perceived exertion scale. The progressive specific taekwondo (PSTT), 20 m multistage shuttle run (SRT20m), 5 m shuttle run, agility T-test, taekwondo-specific agility (TSAT) and countermovement jump (CMJ) tests were performed before and after 4 weeks of training. Additionally, taekwondo athletes performed specific taekwondo exercises (i.e., repeated techniques for 10 s and 1 min). From week 1, mean TL increased continuously to week 4 and monotony and strain were higher at weeks 3 and 4 (p < 0.001). VO2max calculated from SRT20m and PSTT increased for RST and RTT in comparison to CG (p < 0.001). Agility performance during T-test and TSAT (p < 0.01) improved in RTT. The number of performed techniques during the 10 s specific exercise increased in RTT and RST (p < 0.01) for the dominant leg and in RTT for the non-dominant leg (p < 0.01). The number of techniques during the 1 min specific exercise was higher in RST and RTT compared to CG for the dominant leg (p < 0.001). Delta lactate at post-training was lower for RTT for both legs compared to RST and CG (p < 0.01). It is important to include a low-volume high-intensity training based on repeated sprint running or repeated technique in the training programs of adolescent taekwondo athletes.

Effects of concomitant high-intensity interval training and sprint interval training on exercise capacity and response to exercise- induced muscle damage in mountain bike cyclists with different training backgrounds

BACKGROUND: While interval training is considered an effective modality for improving performance, its effectiveness among athletes may be influenced by previous training experience. OBJECTIVE: To investigate whether differences in training background are reflected in the development of exercise ca pacity and level of muscle damage following a single bout of repeated maximal sprints after an 8-week intervention of high-intensity interval training (HIIT), sprint interval training (SIT), and endurance training (ET). METHODS: Three groups of male cyclists were studied: E1 (n= 10) included cyclists with a background in high-volume moderate-intensity training, E2 (n= 7) comprised cyclists with low-volume high-intensity training experience, and C (n= 7) served as a control group with an identical training background as E1. During 8-week intervention HIIT, SIT, and ET were performed by cyclists in group E1 and E2, group C performed only ET. At pre- and post-intervention, cyclists performed two exercise tests: 1) incremental testing protocol (ITP) to assess maximal oxygen uptake (VO2max) and maximal power (Pmax); and 2) sprint interval testing protocol (SITP) to determine oxygen uptake (VO)2, work, and change in creatine kinase (ΔCK) and myoglobin (ΔMb) levels. RESULTS: After intervention, VO2max increased in E1 and E2 group although Pmax increased only in E1. During post-intervention sprint interval testing protocol, VO2 and work increased only in E1, whereas ΔCK and ΔMb decreased in E1 but increased in E2. CONCLUSIONS: A history of high-volume moderate-intensity training can induce beneficial performance adaptations by reducing muscle damage and allowing greater work output. It is suggested that interval training be preceded by a longer period of high-volume training in athletes.

Does low volume high-intensity interval training elicit superior benefits to continuous low to moderate-intensity training in cancer survivors?

AIMTo determine the impact of low volume high-intensity interval training (LVHIIT) and continuous low to moderate-intensity exercise training (CLMIT) on cardiovascular disease (CVD) risk and health outcomes in cancer survivors.METHODSSedentary cancer survivors (n = 75, aged 51 ± 12 year) within 24 months of diagnosis, were randomised into three groups for 12 wk of LVHIIT (n = 25), CLMIT (n = 25) or control group (n = 25). The exercise intervention involved 36 sessions (three sessions per week). The LVHIIT group performed 7 x 30 s intervals (≥ 85% predicted maximal heart rate) with a 60 s rest between intervals, and the CLMIT group performed continuous aerobic training for 20 min (≤ 55% predicted maximal heart rate) on a stationary bike. Outcome variables were measured at baseline and at 12 weeks and analysed using a 3 x 2 (group x time) repeated measures ANCOVA to evaluate main and interaction effects.RESULTSSignificant improvements (time) were observed for seven of the 22 variables (ES 0.35-0.97, P ≤ 0.05). There was an interaction effect (P < 0.01) after 12 wk in the LVHIIT group for six-minute walk test (P < 0.01; d = 0.97; 95%CI: 0.36, 1.56; large), sit to stand test (P < 0.01; d = -0.83; 95%CI: -1.40, -0.22; large ) and waist circumference reduction (P = 0.01; d = -0.48; 95%CI: -1.10, 0.10; medium). An interaction effect (P < 0.01) was also observed for quality of life in both the LVHIIT (d = 1.11; 95%CI: 0.50, 1.72; large) and CLMIT (d = 0.57; 95%CI: -0.00, 1.20; moderate) compared with the control group (d = -0.15; 95%CI: -0.95, 0.65; trivial).CONCLUSIONLow-volume high-intensity training shows promise as an effective exercise prescription within the cancer population, showing greater improvements in cardio-respiratory fitness, lower body strength and waist circumference compared with traditional CLMIT and control groups. Both LVHIIT and CLMIT improved quality of life. A proposed benefit of LVHIIT is the short duration (3 min) of exercise required, which may entice more cancer survivors to participate in exercise, improving health outcomes and lowing the risk of CVD.

Fitness Effects of 10-Month Frequent Low-Volume Ball Game Training or Interval Running for 8-10-Year-Old School Children.

We investigated the exercise intensity and fitness effects of frequent school-based low-volume high-intensity training for 10 months in 8–10-year-old children. 239 Danish 3rd-grade school children from four schools were cluster-randomised into a control group (CON, n = 116) or two training groups performing either 5 × 12 min/wk small-sided football plus other ball games (SSG, n = 62) or interval running (IR, n = 61). Whole-body DXA scans, flamingo balance, standing long-jump, 20 m sprint, and Yo-Yo IR1 children's tests (YYIR1C) were performed before and after the intervention. Mean running velocity was higher (p < 0.05) in SSG than in IR (0.88 ± 0.14 versus 0.63 ± 0.20 m/s), while more time (p < 0.05) was spent in the highest player load zone (>2; 5.6 ± 3.4 versus 3.7 ± 3.4%) and highest HR zone (>90% HRmax; 12.4 ± 8.9 versus 8.4 ± 8.0%) in IR compared to SSG. After 10 months, no significant between-group differences were observed for YYIR1C performance and HR after 2 min of YYIR1C (HRsubmax), but median-split analyses showed that HRsubmax was reduced (p < 0.05) in both training groups compared to CON for those with the lowest aerobic fitness (SSG versus CON: 3.2% HRmax [95% CI: 0.8–5.5]; IR versus CON: 2.6% HRmax [95% CI: 1.1–5.2]). After 10 months, IR had improved (p < 0.05) 20 m sprint performance (IR versus CON: 154 ms [95% CI: 61–241]). No between-group differences (p > 0.05) were observed for whole-body or leg aBMD, lean mass, postural balance, or jump length. In conclusion, frequent low-volume ball games and interval running can be conducted over a full school year with high intensity rate but has limited positive fitness effects in 8–10-year-old children.

Editorial: Post-Exercise Recovery: Fundamental and Interventional Physiology.

Editorial: Post-Exercise Recovery: Fundamental and Interventional Physiology.

Low volume high intensity training improves insulin sensitivity but reduces aerobic power in trained middle‐aged runners

ObjectiveTo investigate if high intensity interval training (HIIT) improves performance and insulin sensitivity in trained middleaged runners.MethodsSixteen male runners (47±2 years and VO2max of 50±2 mlO2/kg/min) were randomly assigned to 6 weeks of HIIT (6–10 one minute intervals at 100% maximal running speed, 3 times per week) or habitual training (CON). HIIT replaced ~25–44% of the subjects’ aerobic based training, reducing running volume by 26.2% compared to before the experiment. Before and after the training period, performance was tested on the treadmill and insulin sensitivity was measured by oral glucose tolerance test using the Matsuda Index. Resting muscle biopsies were also obtained from the m. vastus lateralis.ResultsHIIT improved the lactate threshold (P&lt;0.001) and the velocity associated with VO2max (P&lt;0.01) whereas they were unchanged in CON. HIIT training increased CD31 content (P&lt;0.05), whereas VO2max (P&lt;0.001) and the content of oxidative enzymes was reduced (P&lt;0.05). The monocarboxylate transporter 4 and the Na+/H+ exchanger 1 were unchanged. Insulin sensitivity increased by 23±11% in the HIIT group (P&lt;0.05), and was higher than the CON group after training (P&lt;0.05).ConclusionIn middle‐aged runners, HIIT improves insulin sensitivity, but impairs aerobic power and oxidative enzyme content.

Exercise training for a time-poor generation: enhanced skeletal muscle mitochondrial biogenesis

Exercise training for a time-poor generation: enhanced skeletal muscle mitochondrial biogenesis