Strength Conditioning and Nutrition 101

Another Study came out demonstrating the incredible effect that High Intensity Interval Training (HIIT) can have on your overall health. As you all know, I have become an increasingly strong supporter of HIIT training over the course of the blog. The research has been speaking for itself, stronger than ever, as it continues to come out in support for HIIT training. However, a river of research has been coming out to show the negatives of long distance running (cardio).



Some of the issues that have come out recently for aerobic training have been:

• scar tissue being created in the heart and hardening of arteries when done in excess (marathon running)
• reduced ability to lose weight
• reduce sperm count
• reduced hormonal response to stimulus
• and etc. Don't get me wrong it is still better than nothing.

What has been coming out about HIIT training?

• Increased fat loss thanks to EPOC
• Improved anaerobic endurance
• Improved muscular power
• Improved athletic performance
• Improved speed 
• Improved VO2 max 
• Being considered a FREAK OF NATURE
• And the list gets bigger with this study 

This study aimed to investigate the effects a single session of HIIT training or for the purpose of this study (SIT= sprint interval training) versus single extended sprint, these two methods were matched for total work.

What makes this study great is that it uses ten overweight/obese men aged 27 +/-6 years. This is awesome because this is where the majority of North Americas health issues are, making this study extremely applicable.

The study took place over two days. The first day, the individuals were randomly placed into one of three groups. The groups were as follows, no exercise (con), four maximal 30 second sprints, with 4.5 min recovery breaks between each sprint, or a single maximal sprint (ES) that equated to the same amount of work as the HIIT (SIT).

Day 2, the participants had a fasting blood sample taken, undertook a blood glucose tolerance test in order to determine their insulin sensitivity ISI. And had blood pressure measured.

Results
Again, the total work between the two forms of exercise did not differ. The average power output was however greater in HIIT training.

• ES had a significant higher Insulin sensitivity 44.6% than CON  
• HIIT straining had a minor improvement in insulin sensitivity 
• HIIT had a 68% increase in fat oxidation over CON (fat loss)
• ES had a 38% increase in fat oxidation over CON (fat loss)

Increased fat oxidation and insulin response is the key to helping with obesity and diabetes. SO, this research demonstrated that for those who need to lose should start performing HIIT training and they will also have some benefit in terms of insulin sensitivity. But those on the verge of diabetes or are diabetic should start participating in ES- extended sprint workout to significantly improve their insulin sensitivity.


Reference
Whyte, L., J., Ferquson, C., Wilson, J. Scott, R., A., Gill, J., M., R. (2012). Effects of single bout of very high-intensity exercise on metabolic health biomarkers in overweight/obese sedentary men