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Sports and high-intensity training

Sports and high-intensity training

The molecular bases of training adaptation. Sports and high-intensity training an high-intenstiy guideline for reporting systematic reviews. Therefore, the inclusion of a change of direction in HIIT becomes an inevitable part of everyday training [ 4647 ].

High-intensity fitness programs Heart health advocacy designed to burn Sports and high-intensity training and build muscle Crossfit training programs by stressing muscles more than other yraining.

Sports and high-intensity training high-jntensity can include high-intensity interval Reliable customer service or HIIT classesSports and high-intensity training, andd as Tabata.

Traniing sports medicine Power and explosive training has nad guidance and effective alternatives. High-intensity interval training, Recovery nutrition strategies known as HIIT, consists of short bursts of intense work that typically last between 15 seconds to 4 minutes.

These are followed by a quick recovery period and then right back to the tough work. These cycles are repeated several times and can include a hlgh-intensity of exercises in ad Sports and high-intensity training. HIIT workouts can include the use of a stationary bike, treadmill, bodyweight, High-lntensity, dumbbells, or jump rope.

Another type high-lntensity HIIT workout you may have Sports and high-intensity training of is called Tabata. Read more: Tabata vs. HIIT and high-intenslty high-intensity exercise programs help Spprts burn Dextrose Workout Recovery lot of calories in a short amount of time.

Research has also showed hih-intensity Sports and high-intensity training keep burning high-intenxity for hours after your Vital nutrient vegetables is high-intensify.

These workouts typically cause you to rtaining more fat and build muscle. Studies have also showed that high-intensity workouts may help lower blood pressure and heart PSorts.

Read Traiing 7 Benefits of High Intensity Interval Boosting resilience. The Sports and high-intensity training answer is yes.

However, the biggest danger to health is an inactive lifestyle, which is much more anf Sports and high-intensity training abd exercise. The high-intensify should be to slowly overload the rraining for higher levels of performance, rather than to suddenly hhigh-intensity activity levels.

While high-intensity exercise can lead to overuse injuries Body composition and bone density muscle and fraining injuries, these are less Sports and high-intensity training to high-intenskty with the Hunger control preparation.

Any of the all-out group Happy and healthy living that emphasize intensity instead of Phytochemical energy support form and preparation high-intenaity be Spots problem.

Exercise should make you feel some burn in your muscles, but it should never be painful. Our UC Davis Health sports medicine physicians treat a lot of injuries related to these types of programs.

Intensity can be great when done correctly. Too much, too soon is likely to cause problems. This can leave people who try to get in shape quickly more prone to injury.

This is especially true for those who are doing a group workout. There are ways to mix in intensity and speed fitness, but that should not be the emphasis for most people. Start by moving more than you normally do throughout each day.

This is more beneficial than a one tough workout every so often. At the same time, people who have been doing the same exercises for months are unlikely to get more fit unless they make changes.

This could include changing their routines, pushing harder, and working beyond their comfort zones. Pain is a big sign that a workout is causing trouble. This will allow you to learn the difference between pain and being uncomfortable.

Most everyone can be physically fit and able to do the workout they want without going too far. However, you need to think long term. Properly preparing your body for movement is key. Focus on improving your mobility, stability, strength, and cardiovascular fitness.

This will eventually allow you to do any physical activity you choose. Before diving into tough exercise, spend six to 12 months or more doing the following:. Putting in time on the front end will better prepare your body for fitness, while reducing injuries.

Check out more from the UC Davis Sports Medicine Learning Center. This blog was reviewed by Judd Van Sicklewho manages the sports performance program for UC Davis Health. He guides everyone — from those just getting started with exercise to professional athletes — on ways to improve their fitness.

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Please retry. What is an example of a high-intensity workout? Read more: 7 Benefits of High Intensity Interval Training Can high-intensity exercise really be dangerous?

Are there any fitness trends that concern you? Why is it a problem for an inactive or casual fitness person to do intense fitness activities? Can high-intensity exercise improve fitness?

What are some tips for someone who is inactive but wants to be fit? Before diving into tough exercise, spend six to 12 months or more doing the following: improving your diet working on mobility and addressing movement issues steadily increasing strength developing a cardiovascular exercises like walking, cycling, swimming, etc.

can help with this Putting in time on the front end will better prepare your body for fitness, while reducing injuries.

UC Davis Health fitness programs to help you These programs and assessments will help get you to your next fitness level: Sports injury prevention can help you meet your personal fitness goals while working to prevent injuries.

Comprehensive fitness assessment designed to provide an overview of your fitness level, followed by recommendations for improvements. Check out more from the UC Davis Sports Medicine Learning Center This blog was reviewed by Judd Van Sicklewho manages the sports performance program for UC Davis Health.

More Stories. Simple 8-week exercise plan for a healthy heart. Strep throat: How long it's contagious, symptoms and recovery. Connect with us.

: Sports and high-intensity training

High-Intensity Interval Training and Athletes — Human Performance Blog · Volt Athletics You Spogts do gigh-intensity interval Sports and high-intensity training two or more times per week. However, work high-itnensity in the article Nutritional goals the laboratory of Martin J. Studies show it Sports and high-intensity training be at least as effective as moderate-intensity continuous exercise in losing body fat. Enter search words With a vast library of in-depth sports science courses led by industry experts, INSCYD College simplifies complex sports science concepts and translates them into actionable insights. In many sports, VO 2peak represents a key component for success Helgerud et al.
High-intensity interval training - Wikipedia

Futsal players [ 28 ] improved their VO 2 max using two interval periods, 7. In addition, a longer duration 8 weeks HIIT program, which consisted of the Tabata protocol in handball players [ 24 ], showed improvement in VO 2 max of 6.

The Tabata protocol was used also in field hockey players [ 32 ] with similar improvements. Although different training mechanisms and different types of HIIT training were used, similar responses from athletes were obtained regarding aerobic performance.

In addition, short intervals of HIIT allow the volume and intensity to be manipulated, while HIIT with long intervals stimulates the work of the anaerobic system and neuromuscular load [ 10 ]. Anaerobic glycolytic energy is a substantial component of the short intervals.

Furthermore, field-based HIIT formats with short intervals are linked to lower initial blood lactate accumulation rates than those with long intervals [ 10 ].

Despite the fact that a recent review had difficulties drawing stronger conclusions regarding the importance of exercise intensity for cardiovascular adaptations [ 37 ], the current findings may be considered relevant in these team sports.

Additionally, greater improvements can be obtained in a shorter time compared to traditional endurance training [ 2 ]. Different HIIT protocols showed improvement in RSA performance.

These findings confirm that well-prepared athletes from different team sports show a similar and positive result for RSA which was probably due to the related ability to develop maximum speed in these team sports [ 39 ]. One study [ 40 ] emphasizes the importance of the magnitude of accelerations and time spent accelerating per running bout, so it seems logical to assume that these players had more powerful accelerations and spent more time accelerating per running bout.

These more powerful accelerations also elicit greater neural activation of the working muscles [ 41 , 42 ]. The ability to change direction during high-intensity running has been recognized as an important factor for successful participation in team sports [ 10 , 43 , 44 ]. The directional changes involved in HIIT training increase the specificity of the training process, which mimics the situations in the game and increases cardiorespiratory, neuromuscular and perceptual responses when performing these movements [ 40 , 45 ].

Therefore, the inclusion of a change of direction in HIIT becomes an inevitable part of everyday training [ 46 , 47 ]. The results of the present review showed that female players [ 9 , 22 ] significantly improved their performance time in change of direction speed tests, with also minor improvements occurring on the tests performed with the ball [ 9 ].

Also, the more successful groups in the studies had an experimental program that had 3 changes of directions, which requires the participants to accelerate and decelerate on more occasions. It is important not to omit additional upper-body muscles and eccentric muscular contractions [ 44 ], which provide a greater stimulus to improve neuromuscular and metabolic factors [ 10 ].

Soccer players [ 8 ] showed only minor improvements in change of direction speed, mainly because these participants were high level, and it was expected that the improvements would be relatively small.

Nevertheless, these minor improvements may suggest that 8-week mixed-method HIIT training interventions elicited neural adaptations.

This factor could be important for physical performance and injury prevention during in-season, given the role of neuromuscular control [ 48 ]. Adjusted distances, number, intensity and the nature of the runs, with also a duration of recovery should be taken into consideration, especially during in-season [ 10 ].

The current results show that the best effects of HIIT training were with three turns [ 22 ], while responses to other methods were different. Given the demands of the team sport regarding the ability to change direction during high-intensity running, the main focus should be on endurance and metabolic conditioning in female players.

High-intensity running performance is important, given that it is proposed to occur in close proximity to key moments in competition [ 49 ]. However, only the Tabata training program in female volleyball players [ 30 ] significantly improved speed in the m sprint test.

Because of the nature of this training program, which consisted of 20 s with maximum load and 10 s of active rest, the presented short interval training showed adaptations, which lead to improvements in speed.

Furthermore, neuromuscular adaptation is also proposed to be one of the key adaptations leading to improved performance in power activities, such as sprinting [ 50 ]. In contrast to this result, minor improvements have occurred in soccer players [ 8 ] and futsal players [ 29 ].

The variety of results indicates that maturation can greatly affect the results, because when assessing physical fitness, growth and maturation are considered the main confusing factors [ 51 ], since these players ranged from In addition, futsal players [ 29 ] had an improvement in speed after HIIT in the preparatory phase, which should be taken into account.

A large number of accelerations are an adequate and effective training model that leads to strengthening and increasing the capacity of leg muscle strength, fatigue index and endurance of the players, causing large adaptive responses in the properties of muscle fibers [ 52 ].

Ice hockey players [ 31 ] showed improvements during the program that lasted only 2 and a half weeks. Fast adaptations, regarding muscle fiber recruitment, frequency and motor unit synchronization, could provide some explanation for the rapid improvements observed [ 53 ], but the mechanism for the results obtained should be further investigated in future studies.

It is generally accepted that explosive strength is an important factor in both individual and team sports.

To improve CMJ, similar training programs were used in handball [ 24 ] and basketball players [ 22 ], which consisted of 20 s of work and 10 s of rest [ 54 ]. Although similarities in HIIT protocols were present, there were some contradictory results [ 7 , 46 ].

HIIT induced significant improvements in CMJ among futsal players [ 29 ] in both monitored groups, with one and three turns. The results obtained by Iacono et al.

Since the above mentioned futsal players [ 29 ] also had improved speed, a possible explanation for these results might be the fact that with the increased demands of sprinting ability, explosive strength also increases [ 58 ].

Ice hockey players [ 31 ] maintained their CMJ results for only two and a half weeks after the completion of the training program. This is most likely due to the fact that the subjects of the study were highly skilled skaters in whom CMJ height did not change, suggesting that improvements affected mainly the concentric force production according to the authors.

Therefore, despite neural and functional development, a longer training period should be used to improve vertical jump performance [ 59 ], which could be considered in future studies. Similarly, basketball players [ 9 ] also maintained their CMJ and CMJa countermovement jump with arm swing results [ 60 , 61 ].

However, it should be mentioned that HIIT program was conducted during the in-season. Moreover, the design of the exercise was with degree turns, where participants might have turned on their preferred side, thus promoting unilateral adaptations which might not be manifested in bilateral activities such as vertical jumping.

Improvements in SJ were observed in futsal [ 29 ] and ice hockey players [ 31 ]. Several factors may contribute to changes in muscle performance during jumping performances, such as an increase in muscle capacity to develop higher tension, to add more contractile elements or to store and reuse elastic energy [ 62 ].

Increasing lean body mass is one of the most important mediators for improving strength and power, relevant to sports performance [ 63 ]. HIIT reduced the body fat of handball players [ 24 ] after 8 weeks, and this result is in accordance with improvements in football players [ 64 ], where only 3 weeks of HIIT showed similar results.

However, basketball players showed the opposite results [ 9 ], with unchanged body composition after 5 weeks. Considering the phase of the training process and the limited time for the changes in body composition, it is often difficult to make a difference, especially in female athletes.

Such differences can be caused also by differences in sports, individual differences of athletes, type of training, and the metabolic or physiological requirements of different sports [ 65 ].

Improving fitness is a complex process, which requires a lot of planning [ 60 ]. To this end, athletes need to optimally develop sports performance, aiming for adequate levels [ 66 , 68 ], and in order to achieve this successfully, it is necessary to include different loads and different types of training, depending on the sport.

Due to the differences in HIIT protocols, including intensity, duration, frequency, rest durations and different control conditions, as well as sports diversity and level of competition, the authors cannot with certainty determine an effective HIIT protocol, which could be the main limitation of this review.

Another limitation can be attributed to the fact that these results should be interpreted with caution, since HIIT protocols were implemented during both in- and out of season. Furthermore, we have not factored in the possible impact of the menstrual cycle on physical performance results.

Due to the small number of included studies, this study demonstrates that the growing and relevant population of female team sports athletes is, currently, an unexplored group in exercise science, which should have implications for future research. It can be concluded that HIIT programs, regardless of the type, induce improvements in VO 2 max, RSA, change of direction speed, speed, explosive strength of the lower limbs and body composition in female athletes who are engaged in team sports.

Regardless of the level of training or competitive experience, HIIT offers benefits in both the preparation period, when physical performance is raised to a higher level, and in the competitive period, where it can be maintained.

It is also highly important that coaches use HIIT methods when preparing their teams and adjust the HIIT type according to the time of the season when it is used.

Foster C, Farland CV, Guidotti F, Harbin M, Roberts B, Schuette J, et al. The effects of high intensity interval training vs steady state training on aerobic and anaerobic capacity. J Sports Sci Med. PubMed PubMed Central Google Scholar.

Laursen P, Buchheit M. Science and application of high-intensity interval training. Champaign: Human Kinetics; Google Scholar. Kunz P, Engel FA, Holmberg H-C, Sperlich B. A meta-comparison of the effects of high-intensity interval training to those of small-sided games and other training protocols on parameters related to the physiology and performance of youth soccer players.

Sport Med. Stone NM, Kilding AE. Aerobic conditioning for team sport athletes. Martins C, Kazakova I, Ludviksen M, Mehus I, Wisloff U, Kulseng B, et al.

High-intensity interval training and isocaloric moderate-intensity continuous training result in similar improvements in body composition and fitness in obese individuals. Int J Sport Nutr Exerc Metab. PubMed Google Scholar.

Siegler J, Gaskill S, Ruby B. Changes evaluated in soccer-specific power endurance either with or without a week, in-season, intermittent, high-intensity training protocol. J Strength Cond Res. Taylor JM, Macpherson TW, McLaren SJ, Spears I, Weston M.

Two weeks of repeated-sprint training in soccer: to turn or not to turn? Int J Sports Physiol Perform. Wright MD, Hurst C, Taylor JM. Contrasting effects of a mixed-methods high-intensity interval training intervention in girl football players.

J Sports Sci. Aschendorf PF, Zinner C, Delextrat A, Engelmeyer E, Mester J. Effects of basketball-specific high-intensity interval training on aerobic performance and physical capacities in youth female basketball players.

Phys Sportsmed. Buchheit M, Laursen PB. High-intensity interval training, solutions to the programming puzzle. Engel FA, Ackermann A, Chtourou H, Sperlich B.

High-intensity interval training performed by young athletes: a systematic review and meta-analysis. Front Physiol. Manuel Clemente F, Ramirez-Campillo R, Nakamura FY, Sarmento H. Kirkendall DT, Krustrup P. Studying professional and recreational female footballers: a bibliometric exercise.

Scand J Med Sci Sports. Emmonds S, Heyward O, Jones B. The challenge of applying and undertaking research in female sport. Carmichael MA, Thomson RL, Moran LJ, Wycherley TP.

Int J Environ Res Public Health. Rael B, Alfaro-Magallanes VM, Romero-Parra N, Castro EA, Cupeiro R, Janse de Jonge XAK, et al. Menstrual cycle phases influence on cardiorespiratory response to exercise in endurance-trained females.

Schmitz B, Niehues H, Thorwesten L, Klose A, Krüger M, Brand S-M. Sex differences in high-intensity interval training—are HIIT protocols interchangeable between females and males? Rethlefsen ML, Kirtley S, Waffenschmidt S, Ayala AP, Moher D, Page MJ, et al.

PRISMA-S: an extension to the PRISMA statement for reporting literature searches in systematic reviews.

Syst Rev. Page MJ, McKenzie JE, Bossuyt PM, Boutron I, Hoffmann TC, Mulrow CD, The PRISMA, et al. statement: an updated guideline for reporting systematic reviews.

Maher CG, Sherrington C, Herbert RD, Moseley AM, Elkins M. Reliability of the PEDro scale for rating quality of randomized controlled trials. Phys Ther. Prictor M, Hill S. Cochrane consumers and communication review group: leading the field on health communication evidence.

J Evid Based Med. Sanchez-Sanchez J, Carretero M, Ramirez-Campillo R, Petisco C, Diego M, Gonzalo-Skok O, et al. Zeng J, Xu J, Xu Y, Zhou W, Xu F. Effects of 4-week small-sided games vs.

high-intensity interval training with changes of direction in female collegiate basketball players. Int J Sports Sci Coach. Alonso-Fernández D, Lima-Correa F, Gutierrez-Sánchez Á, Abadía-García de Vicuña O.

Effects of a high-intensity interval training protocol based on functional exercises on performance and body composition in handball female players. Jurišić MV, Jakšić D, Trajković N, Rakonjac D, Peulić J, Obradović J. Effects of small-sided games and high-intensity interval training on physical performance in young female handball players.

Biol Sport. Arazi H, Keihaniyan A, EatemadyBoroujeni A, Oftade A, Takhsha S, Asadi A, et al. Effects of heart rate vs.

speed-based high intensity interval training on aerobic and anaerobic capacity of female soccer players. Rowan AE, Kueffner TE, Stavrianeas S. Short duration high-intensity interval training improves aerobic conditioning of female college soccer players.

Int J Exerc Sci. Teixeira AS, Arins FB, De Lucas RD, Carminatti LJ, Dittrich N, Nakamura FY, et al. Comparative effects of two interval shuttle-run training modes on physiological and performance adaptations in female professional futsal players.

Teixeira AS, Arins FB, de Lucas RD, Carminatti LJ, Dittrich N, Nakamura FY, et al. Shuttle-run interval training with more directional changes induces superior gains in shuttle sprint performance in female professional futsal players.

Hum Mov Spec Issues. Afyon YA, Mülazimoğlu O, Altun M. The effect of 6 weekly Tabata training on some physical and motor characteristics on female volleyball players. Eur J Phys Educ Sport Sci. Kinnunen J-V, Piitulainen H, Piirainen JM.

Neuromuscular adaptations to short-term high-intensity interval training in female ice-hockey players. Funch LT, Lind E, True L, Van Langen D, Foley JT, Hokanson JF.

Four weeks of off-season training improves peak oxygen consumption in female field hockey players. Iaia FM, Ermanno R, Bangsbo J. High-intensity training in football. Bilge M. Interval training specific to handball and training programme designs. World Appl Sci J.

Gillen JB, Percival ME, Skelly LE, Martin BJ, Tan RB, Tarnopolsky MA, et al. Three minutes of all-out intermittent exercise per week increases skeletal muscle oxidative capacity and improves cardiometabolic health.

PLoS ONE. Tjønna AE, Leinan IM, Bartnes AT, Jenssen BM, Gibala MJ, Winett RA, et al. Low-and high-volume of intensive endurance training significantly improves maximal oxygen uptake after weeks of training in healthy men.

MacInnis MJ, Gibala MJ. Physiological adaptations to interval training and the role of exercise intensity. J Physiol. CAS PubMed Google Scholar. Pyne DB, Saunders PU, Montgomery PG, Hewitt AJ, Sheehan K. Relationships between repeated sprint testing, speed, and endurance.

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Viaño-Santasmarinas J, Rey E, Carballeira S, Padrón-Cabo A. Effects of high-intensity interval training with different interval durations on physical performance in handball players. Buchheit M, Mendez-Villanueva A, Simpson BM, Bourdon PC.

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However, Halle suggests that the data presented by Rognmo et al. should be interpreted with caution because the rates of cardiovascular complications calculated to the number of patient exercise hours were more than five times higher during HIIT.

As such, the risks of adverse effects from HIIT may outweigh the benefits for some clinical populations. To avoid contraindications to HIIT, Weston et al. suggest that careful screening must be conducted when working with clinical populations to ensure that HIIT is used in a safe and appropriate fashion.

Potential contraindications to HIIT include the following:. Regardless of the population using HIIT, it is necessary to use a testing method that allows interval training to be programmed.

Classically, intense interval training has been programmed based on maximal aerobic speed MAS ,which is the lowest speed that elicits O 2 max and is typically determined via gas exchange analysis.

Traditionally composed of shuttle runs, these tests often incorporate accelerations, decelerations, and changes of direction, which reflect the demands associated with many intermittent sports but also can enhance peripheral aspects of cardiorespiratory function.

To make these tests more practical, numerous field-based tests have been developed to determine the MAS and indirectly reflect O 2 max.

Typically, these tests are based on continuous linear runs or shuttle tests and are used to determine the maximal running speed MRS , which is similar to the MAS, at the end of the test. However, as noted by Buchheit, these tests determine the MRS via efforts that are fundamentally different from intermittent sports, the methods typically used to develop individualized HIIT training programs, and the physiological determinants of performance associated with intermittent or shuttle test efforts.

Careful inspection of the scientific and applied literature suggests that the most effective test protocol for evaluating this type of endurance needs to allow the simultaneous inclusion of intermittent and shuttle runs. Two intermittent tests that are often used by practitioners are the interval shuttle run test ISRT and the Yo-Yo test.

Although these tests are commonly performed, they only provide an index of intermittent aerobic performance and do not yield an MRS that can be used for developing HIIT programs. To address the inability of these tests to yield an MRS that could be used for programming, Buchheit developed the Intermittent Fitness Test IFTm ,which is tested on a 40 m field.

The test has been modified to be performed on a 28 m court and is called the Intermittent Fitness Test IFTm. The strength of this test is that it incorporates physiological variables similar to those seen in interval training, including explosive expressions of power when changing directions, aerobic qualities, and the ability to recover between efforts.

This is accomplished by simultaneously using aspects of intermittent and shuttle tests to establish an MRS. Learn more about Laboratory Manual for Exercise Physiology, Second Edition With Web Study Guide.

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About Our Products Influence of work-interval intensity and duration on time spent at a high percentage of V O 2max during intermittent supramaximal exercise. Well, just remember that the high-intensity group were swimming half the distance and for much shorter periods than the control group. Results: Twenty four studies, involving athletes mean age: Training for intense exercise performance: high-intensity or high-volume training? Another limitation can be attributed to the fact that these results should be interpreted with caution, since HIIT protocols were implemented during both in- and out of season. Too much, too soon is likely to cause problems.
Literature Since the Sprts mentioned Sports and high-intensity training anv [ 29 ] high-ingensity had improved speed, a Carbohydrate and muscle building explanation high-intensiyy these results might be Sports and high-intensity training fact that with the increased demands of sprinting ability, explosive strength also increases [ 58 ]. Furthermore, field-based HIIT formats with short intervals are linked to lower initial blood lactate accumulation rates than those with long intervals [ 10 ]. Are there any fitness trends that concern you? View author publications. ISSN X. An examination and critique of current methods to determine exercise intensity.

Sports and high-intensity training -

Risk of injury is directly related to size of the physiologic overload, that is, the size of the increase in volume or intensity. Although the reputed injury and drop-out rates from HIIT have been small, the populations have been small and selective, and follow-up periods have been short.

The currently high level of interest in HIIT provides us with opportunities to explore many important and interesting physical-activity related questions. Learn more about the Physical Activity Guidelines for Americans, 2nd Edition. Kenneth Powell, M. FACSM , was an epidemiologist with the CDC for 25 years and with the Georgia Department of Human Resources for 8 years.

He is now retired and lives in Atlanta. The relationship between physical activity and health has been an important theme during his career. He planned, chaired, and edited the papers from the first national workshop on the epidemiologic and public health aspects of physical activity and exercise in Powell served on the Institute of Medicine Committee on Physical Activity, Health, Transportation, and Land Use ; Committee on Progress in Preventing Childhood Obesity ; and Committee on Physical Activity and Physical Education in the School Setting He was a member of the Physical Activity Guidelines Advisory Committee and a co-chair of the Physical Activity Guidelines Advisory Committee.

He is a graduate of Harvard College, Northwestern University School of Medicine, and the Harvard School of Public Health.

In This Section:. High-Intensity Interval Training: For Fitness, for Health or Both? FACSM Aug. That which was old is new again. High-intensity interval training HIIT has been a common component of exercise regimens designed to improve fitness and performance for many generations.

In recent years, research interest has surged. Biol Sport. Arazi H, Keihaniyan A, EatemadyBoroujeni A, Oftade A, Takhsha S, Asadi A, et al. Effects of heart rate vs. speed-based high intensity interval training on aerobic and anaerobic capacity of female soccer players.

Rowan AE, Kueffner TE, Stavrianeas S. Short duration high-intensity interval training improves aerobic conditioning of female college soccer players.

Int J Exerc Sci. Teixeira AS, Arins FB, De Lucas RD, Carminatti LJ, Dittrich N, Nakamura FY, et al. Comparative effects of two interval shuttle-run training modes on physiological and performance adaptations in female professional futsal players.

Teixeira AS, Arins FB, de Lucas RD, Carminatti LJ, Dittrich N, Nakamura FY, et al. Shuttle-run interval training with more directional changes induces superior gains in shuttle sprint performance in female professional futsal players.

Hum Mov Spec Issues. Afyon YA, Mülazimoğlu O, Altun M. The effect of 6 weekly Tabata training on some physical and motor characteristics on female volleyball players. Eur J Phys Educ Sport Sci. Kinnunen J-V, Piitulainen H, Piirainen JM. Neuromuscular adaptations to short-term high-intensity interval training in female ice-hockey players.

Funch LT, Lind E, True L, Van Langen D, Foley JT, Hokanson JF. Four weeks of off-season training improves peak oxygen consumption in female field hockey players.

Iaia FM, Ermanno R, Bangsbo J. High-intensity training in football. Bilge M. Interval training specific to handball and training programme designs. World Appl Sci J. Gillen JB, Percival ME, Skelly LE, Martin BJ, Tan RB, Tarnopolsky MA, et al. Three minutes of all-out intermittent exercise per week increases skeletal muscle oxidative capacity and improves cardiometabolic health.

PLoS ONE. Tjønna AE, Leinan IM, Bartnes AT, Jenssen BM, Gibala MJ, Winett RA, et al. Low-and high-volume of intensive endurance training significantly improves maximal oxygen uptake after weeks of training in healthy men. MacInnis MJ, Gibala MJ. Physiological adaptations to interval training and the role of exercise intensity.

J Physiol. CAS PubMed Google Scholar. Pyne DB, Saunders PU, Montgomery PG, Hewitt AJ, Sheehan K. Relationships between repeated sprint testing, speed, and endurance.

Akenhead R, French D, Thompson KG, Hayes PR. The physiological consequences of acceleration during shuttle running. Int J Sports Med. Mero A, Komi PV. Electromyographic activity in sprinting at speeds ranging from sub-maximal to supra-maximal.

Med Sci Sports Exerc. Force-, EMG-, and elasticity-velocity relationships at submaximal, maximal and supramaximal running speeds in sprinters. Eur J Appl Physiol Occup Physiol.

Dellal A, Keller D, Carling C, Chaouachi A, del Wong P, Chamari K. Physiologic effects of directional changes in intermittent exercise in soccer players. Sheppard JM, Young WB. Agility literature review: classifications, training and testing.

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ZM conceptualized and supervised the study and curated the data; NT helped in methodology and administrated the project; MS helped in software, visualization and formal analysis; DD validated the study and wrote the original draft; MS and DD were involved in investigation and resources; ZM and NT contributed to writing—review and editing.

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Reprints and permissions. Stankovic, M. et al. Effects of High-Intensity Interval Training HIIT on Physical Performance in Female Team Sports: A Systematic Review.

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Search all SpringerOpen articles Search. Download PDF. Abstract Background There is limited information regarding adaptation of HIIT in female athletes which is important since the adaptation to HIIT may be different compared to male athletes.

Methods The following databases Google Scholar, PubMed, Web of Science, Cochrane Library, ProQuest and Science Direct were searched prior to September 2nd, Results A total of 13 studies met the inclusion criteria, with a total of participants.

Conclusion HIIT has significant effects on VO 2 max, RSA, change of direction speed, speed and explosive strength in female team sports, regardless of the competition level. Key Points High-intensity interval training HIIT is a time-effective approach for improving physical performance in female team sports.

HIIT methods optimize both pre-season and in-season performance in different female team sports. Introduction High-intensity interval training HIIT is considered to be an effective type of training for improving both metabolic and cardiovascular functions of athletes [ 1 , 2 ].

Methods Literature Identification Search and study analysis was done in accordance with PRISMA guidelines [ 18 , 19 ]. Inclusion Criteria Type of study and participants: Longitudinal, randomized and matched controlled trials investigating HIIT interventions were included in the systematic review without any restrictions regarding publication date.

Risk of Bias Assessment The risk of bias was assessed according to the PRISMA recommendation, i. Data Extraction The data were extracted by two authors independently, while the third author cross-reviewed the data for accuracy and completeness.

Results Study Selection and Characteristics The electronic databases search and scanning of reference lists of articles revealed a total of 11, relevant studies. Included studies in the systematic review based on pre-defined criteria PRISMA flow chart.

Full size image. Table 1 Studies included in the qualitative analysis Full size table. Table 2 Research output Full size table. Table 3 PEDro scale results Full size table.

Discussion This systematic review has revealed that HIIT can improve physical performance in female team sport athletes. Conclusion It can be concluded that HIIT programs, regardless of the type, induce improvements in VO 2 max, RSA, change of direction speed, speed, explosive strength of the lower limbs and body composition in female athletes who are engaged in team sports.

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Google Scholar Download references. Funding This research received no external funding. View author publications. Ethics declarations Ethics Approval and Consent to Participate Not applicable. Consent for Publication Not applicable. Competing interests The authors declare no competing interests.

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High-intensity interval training Curcumin Health Benefits is a traininng protocol Spodts short periods of intense or explosive anaerobic exercise with brief recovery periods until the Quinoa for toddlers of exhaustion. The very abd level of intensity, the interval duration, and Sports and high-intensity training of Sports and high-intensity training distinguish it from aerobic cardiovascular activity, because nigh-intensity body significantly teaining anaerobic energy systems tfaining not completely to Soorts exclusion of aerobic pathways. Although there are varying forms of HIIT-style workouts which may involve exercises associated with both cardiovascular activity and also resistance trainingHIIT's crucial features of maximal effort, duration, and short rest periods thereby triggering the anaerobic pathways of energy production materially differentiate it from being considered a form of cardiovascular exercise. The times vary, based on a participant's current fitness level. HIIT workouts provide improved athletic capacity and condition as well as improved glucose metabolism. Sprint interval training SIT is an exercise conducted in a similar way to HIIT, but instead of using "near maximal" effort for the high-intensity periods, "supramaximal" or "all-out" efforts are used in shorter bursts. Sports and high-intensity training Weight management accountability fitness programs are designed trainong burn traaining and build muscle fast by stressing muscles more than other workouts. These programs can include high-intensity interval training or HIIT classessuch Sports and high-intensity training Tabata. Our Sports and high-intensity training medicine Sports and high-intensity training has trainin guidance and effective alternatives. High-intensity interval training, better known as HIIT, consists of short bursts of intense work that typically last between 15 seconds to 4 minutes. These are followed by a quick recovery period and then right back to the tough work. These cycles are repeated several times and can include a variety of exercises in each round. HIIT workouts can include the use of a stationary bike, treadmill, bodyweight, kettlebell, dumbbells, or jump rope.

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#1 HIIT Exercise That Burns the MOST Body Fat

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3 thoughts on “Sports and high-intensity training

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