ag3 - treino intervalado de elevada intensidade (hiit) em atividades de grupo - luís cerca
DESCRIPTION
HIIT treino intervalado de alta intensidadeTRANSCRIPT
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• A ACSM (Haskell et al., 2007) recomenda exercício aeróbio com intensidade moderada, 30’/dia em 5xsemana ou 20’ de exercicio vigoroso, 3xsemana para adultos saudáveis dos 18 aos 65 anos.
• A população em geral não tem uma práTca sistemáTca e
regular de exercício por falta de tempo (Booth et al., 1997).
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– High Intensity Aerobic Interval Training (HIAIT) – Sprint Interval Training (SIT) – High Intensity Interval Training (HIIT) – Polarized Training (PT) – High Intensity Circuit Training (HICT) – High Intensity Interval Exercise (HIIE) ACSM (2014), Gibala & Jones (2013), Klika & Jordan (2013), Schoenfeld & Dawes (2009) Stephen H. Boutcher (2011), Stöggl &Sperlich (2014)
CONCEITOS
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• Períodos com duração de 5 segundos a 8 minutos, com uma intensidade de 80 a 90% da FCmax esTmada
• Períodos de recuperação com durações variadas (de metade a 8x o tempo de aTvidade), com intensidades de 40 a 50%
Wingate 30’’ X 4’ .... R 1:8 Tabata 20’’ X 10’’ .... R ½:1 • Uma sessão de treino poderá ter um volume entre os 20 a 40
minutos
ACSM (2014), Boutcher (2011), Gibala (2009), Whyte et al(2010)
METODOLOGIA
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• Dependendo da idade e apTdão hsica do indivíduo, da duração e da intensidade, o HIIT apresenta melhorias no VO2max entre 4 a 46% (Burgomaster et al., 2008; Helgerud et al., 2007; Perry et al., 2008; Tremblay et al., 1994; Warburton et al., 2005).
} Gosselin et al. (2011) demonstraram que 5 intervalos de high intensity training (HIT) não são mais exigente, a nivel fisiológico, do que 20 min de exercício em “steady state” a 70 % VO max. O HIT pode ser aconselhado para indivíduos aWvos.
CONSIDERAÇÕES
• A ACSM recomenda treino intervalado após um período de adaptação inicial entre 2 a 3 meses (ACSM, 2014)
• O HIIT deverá ser supervisionado em indivíduos sedentários e de elevado risco (Kessler et al., 2012; Mirleman et al., 1993)
• A literatura é relaTvamente limitada no que se refere a eficácia do HIIT em população sedentária e/ou obesa (Astorino et al., 2013; Lunt et al., 2014; Sijie et al., 2012).
CONSIDERAÇÕES
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• ParTcipants exercised at 45-‐55% HRR and 60% HRR for weeks 1-‐4 and 4-‐12, respecTvely. The CMIET + HIIT group performed four sessions of CMIET each week interspersed with one session of HIIT. The HIIT protocol involved eight, 60 second intervals at 100% VO2max, separated by 150 seconds acWve recovery
• Both exercising groups showed clinically meaningful improvements in
VO2max. Nevertheless, it remains ‘unclear’ whether one type of exercise training regimen elicits a superior improvement in cardiorespiratory fitness relaTve to its counterpart.
©Journal of Sports Science and Medicine (2014) 13, 702-‐707 hrp://www.jssm.org Research arTcle
Is Moderate Intensity Exercise Training Combined with High Intensity Interval Training More EffecTve at Improving Cardiorespiratory Fitness than Moderate Intensity Exercise Training Alone? Brendon H. Roxburgh 1, Paul B. Nolan 1, Ryan M. Weatherwax 2 and Lance C. Dalleck 2 1 Department of Sport and Exercise Science, The University of Auckland, Auckland, Auckland, New Zealand 2 RecreaTon, Exercise, and Sport Science Department, Western State Colorado University, Gunnison, USA
• Regular HIIE produces significant increases in aerobic and anaerobic fitness and brings about significant skeletal muscle adaptaTons that are oxidaTve and glycolyTc in nature.
• The effects of HIIE on subcutaneous and abdominal fat loss are promising but more studies using overweight individuals need to be carried out.
• Given that the major reason given for not exercising is Wme,it is likely that the brevity of HIIE protocols should be appealing to most individuals interested in fat reducWon.
• The opTmal intensity and length of the sprint and rest periods together with examinaTon of the benefits of other HIIE modaliTes need to be established.
Hindawi Publishing CorporaTon Journal of Obesity Volume 2011, ArTcle ID 868305, 10 pages doi:10.1155/2011/868305 Review Ar)cle High-‐Intensity Intermirent Exercise and Fat Loss Stephen H. Boutcher
School of Medical Sciences, Faculty of Medicine, University of New South Wales, Sydney, 20Australia
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• High intensity interval training in a real world se~ng, improve cardiorespiratory fitness in overweight, inacWve parWcipants and at the same Wme reduce the duraWon of the exercise sessions, compared to walking.
• The improvement in cardiorespiratory fitness in overweight/obese
parTcipants undertaking aerobic interval training in a real world se~ng was modest. The most likely reason for this finding relates to reduced adherence to the exercise program, when moving beyond the research clinic se~ng.
High Intensity Interval Training in a Real World Se~ng: A Randomized Controlled Feasibility Study in Overweight InacTve Adults, Measuring Change in Maximal Oxygen Uptake Helen Lunt1,6*, Nick Draper2, Helen C. Marshall2, Florence J. Logan1, Michael J. Hamlin3, Jeremy P. Shearman4, James D. Corer5, Nicholas E. Kimber4, Gavin Blackwell2, Christopher M. A. Frampton6 PLoS ONE 9(1): e83256. doi:10.1371/journal.pone.0083256 Published January 13, 2014 Copyright: ß 2014 Lunt et al. This is an open-‐access arTcle distributed under the terms of the CreaTve Commons ArribuTon License.
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• Subjects in the exercise group completed supervised exercise (8 s sprint, 12 s recovery) conWnuously throughout each 20-‐min session.
• The HIIE workload was set at 80–90% of each subject’s heart rate (HR)
peak at a cadence between 120 and 130r.p.m and recovery was set at the same amount of resistance but at a cadence of 40r.p.m.
• 12 weeks of HIIE resulted in significant reducWons in total, abdominal,
trunk, and visceral fat and significant increases in fat free mass and aerobic power.
Hindawi Publishing CorporaTon Journal of Obesity Volume 2012, ArTcle ID 480467, 8 pages doi:10.1155/2012/480467 Research Ar)cle
The Effect of High-‐Intensity Intermirent Exercise on Body ComposiTon of Overweight Young Males M. Heydari,1 J. Freund,2 and S. H. Boutcher1
• HIIT group performed interval exercises at the individualized heart rate
(HR) of 85% of VO2max and separated by brief periods of low intensity acWvity (HR at 50% of VO2max), while the moderate intensity conWnuous training (MICT) group did conTnuous walking and/or jogging at the individualized HR of 50% of VO2max.
• Results achieved by our relaTvely large groups of homogeneous subjects have demonstrated that the HIIT program is an effecWve measure for the treatment of young women who are overweight.
HIGH INTENSITY INTERVAL EXERCISE TRAINING IN OVERWEIGHT YOUNG WOMEN Sijie T. , Hainai Y. , Fengying Y. , Jianxiong W. J Sports Med Phys Fitness. 2012 Jun;52(3):255-‐62.
