Hit Training - Mechanisms of Adaptation - Prof. Gibala

Invited Session at ECSS Vienna 2016 "HIT training - Mechanisms and applicability"
Hit Training - Mechanisms of Adaptation
Gibala, M.
McMaster University
Interval exercise refers to the basic pattern of alternating periods of more intense effort with period of less intense effort, or complete
rest, within a single training session. Owing to the wide variety of terms used to describe this basic type of exercise, a classification
scheme was recently proposed to delineate “high intensity interval training” (HIIT) from “sprint interval training” (SIT) (1). HIIT
generally refers to submaximal exercise protocols in which the workload elicits a relative intensity corresponding to ≥80% of
peak heart rate. SIT describes protocols in which the intensity corresponds to ≥100% of the workload that elicits maximal
oxygen uptake (VO2max). Dating back several decades, numerous studies have examined physiological adaptations to HIIT and
traditional moderate-intensity continuous training (MICT), matched for total work or energy expenditure. While these have yielded
equivocal results, several recent systematic reviews and meta-analyses have concluded that HIIT elicits superior physiological
adaptations in both average healthy individuals and people with lifestyle-induced cardiometabolic disease (1-3). Research over the
last decade in particular has shed new light on the potency of low-volume interval training, which involves a relatively small total
amount of exercise, to elicit physiological adaptations that are comparable to MICT in a time-efficient manner (4). Studies that have
directly compared MICT to low-volume HIIT or SIT protocols have reported similar improvements in markers of aerobic energy
metabolism, as well as clinical indices of health status, despite large differences in total exercise and training time commitment.
Recent evidence supports the general contention that exercise intensity is more important than duration for exercise training-induced
increases in cardiorespiratory fitness (5). In contrast, the specific roles of intensity, duration and volume on aspects of
exercise-induced skeletal muscle remodelling, in particular mitochondrial biogenesis, are equivocal (6). Recent work suggests the
potential for SIT to promote greater and faster mitochondrial adaptations in human skeletal muscle than does HIIT or MICT despite a
much lower training volume (7). It was also reported in humans that muscle fibre-type specific responses to SIT were strikingly similar
to MICT despite lower training volume (8).
(1) Weston KS, et al. Br J Sports Med. 48:1227-1234, 2014.
(2) Bacon AP, et al. PLoS One. 8:e73182, 2013.
(3) Milanović Z, et al. Sports Med. 45:1469-1481, 2015.
(4) Gibala MJ, et al. J Physiol. 590:1077-1084, 2012.
(5) Ross R, et al. Mayo Clin Proc. 90:1506-1514, 2015.
(6) Bishop DJ, et al. Biochim Biophys Acta. 1840:1266-1275, 2014.
(7) Granata C et al. FASEB J. 2015 Nov 16.
(8) Scribbons B et al. PLoS One. 9:e98119, 2014.

[@IanIan-cj7dj]

I was buying a concept 2 rower for 1,000 euro and martin gibala advocates burpees as the single best exercise if no injurys, tried 10 burpees as fast as you can every minute to total 10 to 15 rounds , didnt bother buying the rowing machine haha, does me now bang out 150 burpees in sets of ten as fast as u can every minute and u dont need a heart rate monitor to know its a hard workout, maybe not for a pro endurance athleate but great for normal people no gym or money required ,brilliant👍

[@JW4REnvironment]

As a layperson (former biology teacher), I find this fascinating research to show how high intensity workouts can lead to clear health benefits despite low time commitments! This is fantastic research to show that the mitochondria respond so clearly to high intensity training. A wonderful comparison of the left leg with the right in the same individuals! Now how can folks in general be informed of such clear benefits for most moderately healthy people? The news media do not seem to do a great job of covering such nifty research, other than science based journalists as smaller media entities like Scientific American versus large entities like Time, Newsweek, or the major radio/television outlets or local news....

[@Euclidesdofuturo]

I think that hiit can be a great way to build mental toughness and resilience because you are basically going all out, even though your body does not want to. Hiit can also be a great way to deal with stress. When you are angry at someone or something you run like crazy to release the anger. It's similar to weights and punching a bag.

[@PerryScanlon]

try continuous training at 70% vo2 max, not 50%.

[@abbasmukhtar6703]

This has been a challenging time, and I appreciate you so much Dr Igudia, you have created a life that I thought was lost, thank you so much for curing my Type 2 diabetes

[@PerryScanlon]

A trained endurance athlete won't average 86% of max HR with that workout, and sprinting 3 times a week can lead to soreness and injury. I think it's worth researching the 5sec:5sec interval (see Christensen 1960 and role of myoglobin) for hard workouts and 10sec:20sec or 15sec:45sec for easy workouts.

[@Kataang101]

Amazing presentation with such thought provoking data on HIIT vs MICT

[@TJDASHDASH]

Very well presented!

[@raoSENSEI]

Brilliant presentation Sir. Thank you. God bless you.

[@willjones7132]

I was just about to go for a ride and do some intervals with long rest in an attempt to simulate a 1-6x6-10 resistance strength training regime, I was thinking 5 min warm up 10 sec on heavy, 2min active recovery, repeat 6-10 times, and cool down 30 mins to facilitate lactate recovery. Pretty interesting to find a video with this;

[@serhiiyankoviy6053]

I like it

[@DavidSmith-gj2dm]

Fantastic work , I’ve got the book , just a question , As an athlete grows fitter , he naturally will be able to make greater inroads in his ability to recover , given his/her increase in strength and performance. Would a reduction in frequency of the stimulus ,ie 3-4 days rather than every other day allow for a continued improvement ?

[@cv6473]

Awesome lecture but like @Arjan Meijer H.I.T said: fix the title, please.

[@maschinenraum]

i think this is the key for me to further speed up the progress of getting rid of my insulin resistance and speed up my weight loss.

[@chinchilla_462]

I didnt really get most of the Terminology but he basically said that HIIT is pretty good and superior to regular cardio right?

[@conorellisfitness]

HIIT?

[@ArjanMeijer-HIT]

Plzz do not confuse H.I.T (high intensity training) with H.I.I.T. (high intensity INTERVAL training) . Wrong title.

[@SuperKettMan]

Studies matching total work aren't really useful for serious athletes as they are both willing and able to do many times more total work at lower intensities than they are capable of doing at high intensity. Also, it's not entirely an either/or decision. Serious athletes do both.

[@chrisbarnett7438]

1912 not 2012 Olympics :)

[@damon123jones]

this isn't news to athletes