The effect of interval training on aerobic capacity is an object of research with multiple applications in coaching, not only guidance. In various studies applied high intensity interval protocols effort ( High Intensity Interval Training - a HIT ) type WinGate, with all means of 30defterolepton , 4-7 repetitions with four minutes break every day training. The protocol included six sessions in two weeks. The investigations were performed in comparison with control groups or without intervention of coaching ( Burgomaster et al , 2005), either during training protocols 40- 60 minutes ( Burgomaster et al , 2008) or 120 90-, ( Gibala et al , 2006) with submaximal intensity 65% ~ VO 2 max ( Endurance training - ET ) on bicycle. the results of these investigations show that such a form (HIT) intense training, with net exercise time per coaching session ~ 15min, increased muscle oxeidotikotita and capacity for high-intensity cycling for a long time to actively exercised people ( Burgomaster et al , 2005). HIT led effectively reduce glycogenolysis, and the concentration of lactate. Although there was no improvement in VO 2 max , increased oxidation capacity of pyruvic acid and activation maximum citrate synthase ( Burgomaster et al , 2005,2008). Similar conclusions were reached in metabolic adaptations and Gibala et al , (2006). This study found biochemical changes in mitochondria in greater activation of various kinases and phosphatases, increasing the activity of cytochrome c oxidase ( COX ) of the last transmembrane enzyme in the respiratory electron transport chain in mitochondria. Furthermore an increase of muscle glycogen storage rate by 28% in HIT group compared to 17% in the ET group.
These findings were consistent with the findings of doctors brought with endurance training (ET).
The major advantage but which give these inquiries to the coaching direction is that adjustments from the high intensity made with 1/4 of total exercise volume in relation to the duration workout. We also note that the training protocol consisted of no more than 3 sessions week, possibly to allow the body to fully recovery from high intensity effort. practitioners with HIT acquired high aerobic adjustments with a total time of about 2.5 hours of training within two weeks compared with 10.5 hours training of interns with strength training at the same time. An important element in the definition and management of training programs for athletes.
It seems to be, however, in terms of population of junior health painful and difficult the implementation of a training model with such a high intensity% ≥250 VO 2 max , as is the protocol type WinGate (all media) for the high-intensity interval training the above investigations.
However last been investigations with similar HIT type model except that the protocol provided, as regards the intensity of each exercise, can be scaled with a constant load (~ 120% VO 2 max ), while the run was about twice as long 60 seconds with 75 seconds rest 60th with low intensity cycling for 8-12 sets per workout for 6 sessions within 2 to 3 weeks ( Mckay et al , 2009, Little et al , 2010).
In these studies there were similar groups with permanent training protocol for 90- 120lepta (intensity 65% ~ VO 2 max ). Although the net training time with the HIT approached ~ 18- 26lepta per session remained time much less than the duration of training, while aerobic adjustments counted equally high with both training protocols (HIT and ET) as in investigations of Burgomaster et al , 2005,2008 and Gibala et al , 2006.
In conclusion, the high-intensity interval training offers the opportunity to increase aerobic capacity through metabolic adjustments in your body , similarly achieved by endurance training, but with much less training volume. Important information resulting from these studies is that the implementation of this training should be designed to repeat at intervals, with breaks about 1-2 days for the timely restoration of the organism. The impact and effectiveness of high-intensity interval training on aerobic capacity, is a knowledge, really great tool in the design of training models but also the daily physical activity of active junior people.
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