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Metabolic Effects of HIIT (High Intensity Interval Training)
unm.edu ^ | 2014 | Kravitz, L.

Posted on 03/20/2018 5:16:12 AM PDT by RoosterRedux

High intensity interval training (HIIT) workouts are enormously popular 2014 exercise programs in the fitness industry. These training sessions typically include short bursts (from 6 seconds to 4 minutes) of intense exercise (greater than or equal to 90% maximal aerobic capacity) alternated with relief breaks of varying lengths (Kessler et al., 2012, Boutcher 2011). The workouts include a limitless variety of exercises including body weight movements, power lifting, plyometrics, sprints, playground physical activities (e.g., sled pushes and pulls), multiple mode training (e.g. cycle ergometer, treadmill, elliptical training, etc.), heavy rope drills and more. Characteristically, HIIT is depicted as an approach to training that provides several health, fitness and performance benefits in a time-efficient manner. Although many fitness professionals proclaim numerous health benefits of HIIT, an evidence-based review is necessary to validate these claims. The acute physiological responses of a HIIT workout are illustrated below, with a synthesis of the long-term health-related adaptations discussed in this column.

Acute or Immediate Physiological Responses of a HIIT Workout (Boutcher 2011)

1) Heart rate elevates significantly

2) Epinephrine and norepinephrine elevated 6.2 to 14.5 times greater than baseline

3) Initially blood glucose (from glycogen breakdown) is elevated (for exercise fuel) but may decline during HIIT session

4) ATP and phosphocreatine decline steadily (used to meet rapid fuel needs of contracting muscle)

5) Increased levels of blood glycerol and free fatty acids suggesting an early breakdown of triglycerides

6) Growth hormone may increase up to 10 times above baseline

7) Venous blood return to the heart enhanced, directly increasing stroke volume

8) Lactate levels may increase up to 10 times above baseline

9) Sympathetic nervous system (which speeds up neural signaling messages) is elevated

10) Parasympathetic nervous system (which slows neural signaling messages) is depressed

How Much Can HIIT Improve...Fitness?

(Excerpt) Read more at unm.edu ...


TOPICS: Health/Medicine; Sports
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To: RoosterRedux

bump


41 posted on 03/20/2018 9:47:51 AM PDT by fortheDeclaration (Pr 14:34 Righteousness exalteth a nation:but sin is a reproach to any people)
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To: RoosterRedux
I didn't post this in news.

Oh, sorry I didn't mean to insinuate that your post was old news, what I meant is that for the "main stream", this is rather new. Kind of like how it took over 20 years for the high-carb/low fat diet to be discredited in the main stream press.

Thanks for posting this article, I have gotten quite fat and out of shape as of late, and this is the kind of thing that help me kick off a new fitness routine!

I have similar issues with LDL, let us know how your labs go!

42 posted on 03/20/2018 10:00:51 AM PDT by Paradox (Don't call them mainstream, there is nothing mainstream about the MSM.)
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To: Paradox
Thx for asking. I have been on a high protein diet for years and it keeps me slim. Am frustrated about this cholesterol thing.

My doc says it is hereditary but I think I can handle with lifestyle changes. Hope I am right.

43 posted on 03/20/2018 10:06:19 AM PDT by RoosterRedux (Churchill: Success is not final, failure is not fatal. It is the courage to continue that counts.)
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To: aMorePerfectUnion
I've got a kettle bell (30 pounder) but I have never gotten into the habit of using it.

Maybe I'll try it again.

44 posted on 03/20/2018 10:14:15 AM PDT by RoosterRedux (Churchill: Success is not final, failure is not fatal. It is the courage to continue that counts.)
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To: RoosterRedux

My Chiropractor warned me about taking statins. He said it affects bone density, and right now my bone density is great.

I have refused Statins, and changed my MD, because of it. There are studies that say cholesterol has very little to do with heart attacks.

Individuals should have more control over what they take, as too many opinions vary in medical field. Research, Research, Research is best way to find out.


45 posted on 03/20/2018 10:21:50 AM PDT by Ambrosia (Southern born... NC, and have lived in PA, NY,WV,SC, NM, FL, NC....Love USA!)
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To: Ambrosia

I’m not going to take statins. I will certainly change doctors if I must.


46 posted on 03/20/2018 10:23:36 AM PDT by RoosterRedux (Churchill: Success is not final, failure is not fatal. It is the courage to continue that counts.)
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To: RoosterRedux

I used to row at the gym, and had to stop going for awhile. Do you have experience with rowing other than machine, as I found it sort of a difficult rhythm for me.

The classes in Zumba helped me quite a bit. I have lost the weight I wanted, however, I’m thinking about going back. I was remodeling and working on my lot at time, and that was enough exercise at the time.


47 posted on 03/20/2018 10:25:19 AM PDT by Ambrosia (Southern born... NC, and have lived in PA, NY,WV,SC, NM, FL, NC....Love USA!)
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To: RoosterRedux

RR,

Go to dragondoor.com and buy the book Enter the Kettlebell.

Excellent way to get started.


48 posted on 03/20/2018 10:55:50 AM PDT by aMorePerfectUnion (Q is Barron Trump, time-traveling back from the future, to help his dad fight the deep state.)
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To: Red Badger
What about (Super High Intensity Interval Training)?.......SHIIT......................

Heh - takes me right back to the days when bits of "office humor" came in over the fax machine.

49 posted on 03/20/2018 11:30:58 AM PDT by Charles Martel (Progressives are the crab grass in the lawn of life.)
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To: Charles Martel

Read on down!..................Blast from the past!.................


50 posted on 03/20/2018 11:32:00 AM PDT by Red Badger (The people who call Trump a tyrant are the same people who want the president to confiscate weapons.)
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To: Red Badger

Yep, that’s the one I remember. After a time, it reappeared as an e-mail message in the mid-’90s. I recall printing a copy on my office’s corporate letterhead and running off some photocopies for the senior execs (who didn’t “do” e-mail). One of them liked it enough to tack it on the bulletin board in the break room. :-)


51 posted on 03/20/2018 11:38:38 AM PDT by Charles Martel (Progressives are the crab grass in the lawn of life.)
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To: aMorePerfectUnion

Thx. I’ll check it out.


52 posted on 03/20/2018 11:54:50 AM PDT by RoosterRedux (Churchill: Success is not final, failure is not fatal. It is the courage to continue that counts.)
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