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And I think it's a it's a quite a buzz right now with the training community and has been for quite some time. It's high intensity interval training. High intensity training and we call Sprint interval training and all of these things are means of very high intensity work that produces excellent results. And today. I've got a PowerPoint pulled up that the content with a lot was provided from a mentor of mine and he was my dissertation chair when I was working on my dissertation. His name is dr. Brian OD and he helped me out. Out a lot during school and he helped me out with this presentation. So put together some wonderful things. So let's talk about what are the differences from some of these things that we keep talking about because high intensity interval training might be different and have different applications and different names. So there is this high intensity interval training or high intensity training which usually is including things like strength training not limited to it. There's high intensity functional training and that could be a lot like I think CrossFit or high rocks and different Jim Jones things like that. It could be high intensity functional training. They have resistance training, but there are a lot of other components that may go into it and then there's high intensity tactical training and that's pretty similar to the functional training high intensity functional training, but it's military specific high intensity interval training and it's going to be about 80 to 95 percent of your max heart rate. As well as some pretty that's pretty intense as a lot of work right getting your heart rate up there and your rest is going to either be equal or it's going to be longer and that's that's you know other things like Tabata we see as certainly the rest time is actually shorter, but here we're looking at work to rest ratios like 1 2 1 1 2 2 1 2 3 4 high intensity training and then there's Sprint interval training. Sprint interval training is all out go for it. You're going as hard as you can as fast as you can and that work to rest ratio is going to be totally different because what we're trying to do is maintain both intensity and output and when you get to some of the high intensity interval training and they have very little rest their outputs often times are terrible but their intensity Remains high high when we look at Sprint Center oval training we want those Sprint outputs to maintain its elevation. Why because we want to practice getting faster at what we're doing. So when we look at that that Sprint training is going to require some times a 1 to 8 work ratio, and there are a lot of researchers out there that think one to eight work to rest ratio is actually too little and we need a lot more Rest and you know, they might be looking on a 1 to 10 or 1 to 12 problem is how much time you got in your day, right? Like you can only do so much stuff if you're waiting around for that long, but I will say this we'll get to some of the research and the research does show work to rest ratio and Sprint interval training where it's like a 30-second on and and then it's a four-minute off and it's still shorter than a traditional work out and those outcomes are pretty spectacular. So looking forward to getting to that stuff and talking to you about it. But why do we add this high intensity the speed into our workouts? Well, it's time right like a lot of time we get a lot of stuff done. It's effective and how it does the results are there when it comes to both health and performance and it provides variety you got stuff to do things that are different and then one thing also to point out that I think is important. Is that it's relatively safe. And in our minds we first think man you start to go fast with things. It's about to get crazy. We're going to increase the chance of someone getting hurt. They say if you do things properly and you crease your warm up and you make sure that you're doing things appropriately then and that warm up being about 5 to 10 minutes cool down looking to be about the same. Generally these things can last between 20 and 30 minutes. They can go up to like 60 minutes if you've got that but but generally the high intensity and Sprint interval training workouts 20 30 minutes. The idea is you're trying to get your heart rate up really high and during the rest you want your insulin. Remember that heart rate is between 80 and 95 percent of your max heart rate. So what's your rest will really your rest you're trying to get down to about 40 to 50 percent of your max heart rate and then your optimal work to rest interval for high intensity interval training. You mean like a like a Two one two three. Now when people are doing a lot of times they do classes. They don't provide those and that's not optimizing the the high intensity and I will say this I don't have any research pulled up right now about for people who just go and go high intensity for as long as they can but the whole point of high intensity interval training is that they are intervals so that work to rest interval being 1 to 2. It doesn't mean that let's say that you're doing a t second work and then you're going to take a break for for 60 seconds. It doesn't mean that you just sit there. You can actually did that this morning with one of my clients. We did 30 seconds high intensity work and gave him 60 seconds off to recover so that he could accomplish the next 30 seconds that we're going to be high intensity and the same exercise he was doing before so he was getting more and more tired as we did and we ran through four sets of that. So you have to identify what that looks like, but could I have Then do something else. Yeah, I could have had him do some stuff his heart rates still lowered down, but he could have been doing some you know, lower intensity leg exercises like single leg balance, or you could have been doing some excursions. He could have been doing some leg swings something like that to keep him working but still it's compared to Shorter program it still shorter and still shorter and it makes it easier for some people to fit it into their schedule, you know, you can be doing this one, too. Four times a week just depends on the goals, but we've got some research from Martin at all in 2008 says it six-week phases results get to be seen within the first two weeks. For high intensity interval training you're looking at at Weight Loss goals and that can be very positive when regarding feedback from your clients when when they're starting to see some results. So what are the benefits high intensity interval training? Well, it's time efficient their benefits for your Fitness and for your health aerobic and anaerobic performance improvements in the fat or beta acid oxidation. We got Improvement in blood flow blood pressure cardio respiratory health cholesterol cholesterol profiles abdominal fat body weight hormone response has glucose sensitivity and we're looking at and and Epoch which is that excess post-exercise oxygen consumption and I just want to pump the brakes on that for a minute. That is good information. But it looks better on paper as dr. OD says he says it's a and it's true. It sounds really good that you're going to burn more energy post workout. But the amount of calories that get metabolized post-workout look better on paper. They really aren't that elevated. So don't depend on Epoch for the weight loss that you're going to be able to maintain that after burn for an incredible long period of time and be able to get a lot of calories post exercise anyway. Sprint interval training moving on it's going to be shorter duration workloads and all-out effort. It's all I have you got to you got to get this is 100% go and it's different from more unconventional high-intensity things just because of that. So it's that super Max and the durations are going to be shorter, and the rest is going to be longer and I have a friend of mine when I did a project with technogym at their showroom in New York City, and I brought a A friend of mine and she does a lot of high-intensity interval training and I had her be my my model on the treadmill when we were doing the the skill run that they had over there and she did her her intensity, right? So she was going 30 seconds on had four minutes off and she's an incredible shape. She was dying at the all-out Sprint, but she did it all out and by the time first four minutes, it didn't seem like really a big deal second four minutes. You know, it took her a little bit longer to get our heart rate down third formant as she was struggling and then she had her fourth round to do and at the end of her fourth you would judge issued which was kept lying down on the ground. He was so tired. I'm not saying this because this is we want to push or people so hard but She's spit enough that she could push herself that hard and that's what her all-out effort looks like. So so I've done it before I've had other people do it. It's a lot of work and then when I asked her about it, but she thought she was like man that was hard. It was terrible and it was amazing at the same time and that some of the research that I've been getting back from that I found even with cardiovascular patients so patients with coronary artery disease that do high intensity interval training you would think. Think that that would be not so good for them and yet the research showed incredible benefits from it and not only that when they were asked what they thought versus this moderate-intensity continuous training what they thought and they liked the the high intensity interval training more. They said was harder it was more difficult, but they felt more accomplished afterwards and that they when they were asked what they would like to do again, then they majority of the people said that they wanted to do the The high-intensity training again. So, you know, I thought that was very interesting and then we have similar benefits from Sprint interval training when you put this together and you're looking at increasing your VO2 max and your endurance your Peak power anaerobic threshold, of course burning calories before and after a workout, which is that Epoch and then the cardio metabolic health benefits so muscle muscle oxidative capacity insulin sensitivity those kind of things become very beneficial so Now with that said let's get into the research. Here we go. What we're looking at for shorter Sprint interval training bouts and they target this peak power generation. So what is the most amount of power that you can generate and increase your exercise energy expenditure without compromising your post exercise energy expenditure. So we're going to look at things like you can do shorter and longer bouts, but you can do a 30-second on and four minutes off. So it's 240 seconds off. So 30 seconds on four minutes off and think about doing four rounds of that four rounds of that. So by the end of it you're less than 20 minutes and that work out. And you're 16 minutes of resting and you're only two minutes, right? You're only two minutes of actual exercising during that time, but it's all-out effort. You can do shorter and go 15 seconds on and a hundred twenty seconds office has two minutes off. You can go five seconds on and 40 seconds off you do that and get 24 of those. So 24 times should be doing five seconds on and for 40 seconds off. And this is done by Islam at all. The research either is that 2017 but that together Townsend at all 2017 shorter work bouts may also be more physiologically appealing giving their ability to improve exercise related parameters such as affect self-efficacy and enjoyment that goes back to what I was talking about with the coronary artery group studies also show that we're going to compare similar work equivalence. So the kilojoules per Our training session using high intensity versus moderate-intensity continuous protocols that the results for body fat and fat loss and abdominal fat loss or very similar, but the change was the amount of time that was spent actually working to those ends. Now more let's get into it incorporating a high intensity intervals into exercise program produce significantly greater reductions in skinfold body fat measurements than those modern intensity continuous aerobic group. So those are the ones that high intensity versus the ones who are going for a moderate intensity continuous, which means like a longer run. And then we also see an increase in three classes of hormones who you'll be looking at which help to burn fat which would be igf-1 catecholamines. And then we also see a decrease in cortisol and six minutes of intense interval training can Elevate norepinephrine by up to 14 and a half times and epinephrine by six point three times greater than levels at Baseline. And those are are some of the catecholamines that talking about Just a moment ago. Now, what does it say in the literature additionally? Well it you can increase your fat free, Mass. Your waist measurements tend to decrease you got body fat reduction with that reduction in subcutaneous and visceral fat. So here we go. I want to look at a study. So there are two studies and then I will I will let you all go but the two studies that I really want to focus on are are here and it says we're going to look at - gang at all 2015 Examine the effect that high intensity interval training had on abdominal fat now. There were some other things that were looked at. But abdominal fat is the one that I want to focus on the high intensity interval training protocol was four minutes of running and four minutes of resting on a treadmill and they were going between 85 and 95 percent of their heart rate Max or their heart rate Peak and in the head, sorry, no, no, let me let me rephrase that. It was four times. They did a 4-minute workout. And then they did a 10-minute rest in between so they worked out hard for minutes elevated heart rate high intense work and at the end of it. They took a 10 minute break and then they did another four minutes. It took a 10 minute break another four minutes. And so they do this four times compared to the moderate intensity continuous training group. So the people who went from run and it created about the same time. So 33 minute run. Training times were determined based off of oxygen cost being equivalent. So it's the same amount of oxygen consumed in each group similar anthropometric characteristics, which have been basically means that they're different shapes. So they're similar in shape and they're randomized into each group. So here's what happened the intervention resulted in a similar reduction in body fat between the high intensity interval training group and the control continuous exercise group. So was a decrease of approximately about 7% in body fat between each group, but here's the thing and this was significant. The significant difference was abdominal fat reduction and the high intensity interval group. So we saw a decrease of about 11% in the for abdominal fat in the continuous exercise group and a decrease of about 19.5% in the subcutaneous fat abdominal fat for the group that did the high intensity interval training, but that's not all there was a decrease of about 8% this role abdominal fat and the continuous exercise. a size group A decrease in eighteen percent and decrease an 18% of the visceral fat visceral fat is fat. That's not just underneath the skin, but it's this it's the fat that's around the organs the viscera 18% decrease in visceral abdominal fat that's amazing. And it's the visceral abdominal fat that tends to be more contraindicated. So when you see elevations and visceral fat than Those tend to be more contraindicated which means that when that's exist, then there are more pathologies that can be associated with it morbidity and mortality rates are associated with it. So that was a huge finding that's a very very impressive now. We're going to look at at gazelle at all in 2014 and check this out as we get Sprint interval training and for fat loss in women, so they assess these folks and they did their body composition wait. Conferences vo2max Peak running speed blood lipid profile. They had 15 recreationally app active women. So they're already recreationally active it do stuff. They had them run Sprint. They ran four to six all-out Sprint for 30 seconds. And then they took a four minute rest. They did three times a week for six weeks. So one more time, they did a run four to six of all out sprints. 30 seconds with four minutes of rest. So as a 1 to 8 work to work to rest ratio three times a week for six weeks. All right, here's what happened body fat Mass decreased by 8% Waist circumference decreased by three and a half percent what increased fat free Mass so their muscle mass went up by one point three percent there Max oxygen consumption went up. Obviously, they're running speed went up. These are wonderful benefits and when people talk about high intensity interval training they talk about Sprint training their reasons why it's become so popular people. You'll like it and it works. It's got huge benefits. One of the things that I would like to encourage the the fitness Community out there listening is to maybe focus a little bit more on those intervals and providing some rest in between because sometimes it just go right. So to add the active rest into those rest components or to add just the rest and to the rest component so that you don't always have somebody just work work. Work and it happens a lot in group classes more than it happens one-on-one in personal training, but there are a lot of things that you can do that take intensity up and lower it down. Same thing in fight Sports when people go into the ring or the Octagon or whatever it is and they engage in Combat Sports. They can't go 100% for those three minute or five minute rounds. So they Slow Down Speed up they pick their intensity here. It's not picked you pick it as a trainer and make it very focused. And you're going to say let's do this for x amount of seconds. Right? Like there's work and is going to be high intensity and then let's back off of it. So if you were to do that for me, like just thinking about if I had wanted to do high intensity interval training on a heavy bag and had somebody boxing or had somebody kicking I would have them punching the bag fast hard work. Hard as they can for 30 seconds, but then I can also have them back off and maybe just say hey instead of punching the bag we're going to do some low intensity knees or kicks to the bag. So your arms are getting a break that way when you get back to your arms. You can go all in with the arm work and get that extra 30 seconds at a high intensity again, or you can just keep it low intensity and in the back and then go high-intensity heading the bag again. It's just an example. So now Now apply that to your functional training and you're going to be doing that with your band work your cable work your resistance training, you're loaded carries your jumps your drills all of that stuff applying back to it. But add some some very specific work to rest ratio times there. This is what we're going to do today plan your day out identify what it is you're going to do and say hey, these are the ratios we're going to be working at today and and I encouraged it. I say, you know, try try your next. Action with the clients that you feel this is appropriate for have them go into some some high intensity work before they go into straight up Sprint work, but Heaven do a 30-second on and then take a 4 minute break 240 seconds of cycle for minute break doing that for minute break. You can still be doing stuff that's active. But when you get back to the 32nd work, it's time to work. All right, y'all thank you for listening. My name is Rick. This is the nasm CPT podcast it look forward to hearing more from you and what you want to hear about keep giving your feedback on Instagram. And on our email. You can hit me up at Rick - Richie at nasm dot org or and we have at Dr. Dot Rick Richie on Instagram, or you can hit up nasm on Instagram. I'll talk to you soon.
In this episode, Rick discusses the differences in Sprint Interval Training (SIT) and High-Intensity Interval Training (HIIT) and the benefits of both including: - Time efficiency - Health and fitness benefits - Aerobic and anaerobic performance - Better fat oxidation - Lower blood pressure - Increased insulin sensitivity - Optimized hormonal responses - Weight loss - Decreased in abdominal weight - Increased EPOC That's an impressive list and by no means exhaustive. HIIT work to rest ratio is often seen as 1:1, 1:2, and 1:3 Sprint interval training involves an all-out effort for shorter durations and longer rest. SIT work to rest ratio is often seen as 1:8 with some researchers indicated that rest is still too short! The following workout may be seen during SIT: •(1)30:240 (4×30 s bouts, 240 s [4 mins] recovery); •(2) 15:120 (8×15 s bouts, 120 s [2 mins] recovery); •(3) 5:40 (24×5 s bouts, 40 s recovery) (Islam et al, 2017) This episode contains quite a bit of research (thank you Dr. Brian Oddi) and shows empirically that the calories expended in HIIT and Sprint versus moderate-intensity training can provide increased weight loss from abdominal and visceral fat stores. Tune in and see what all the buzz is about with HIIT and Sprint training. 