4x4 Minutes of HIIT Per Week That's All It Takes For Already Well-Conditioned Individuals to Stimulate Mitochondrial Growth ➯ 15% Increase in VO2Max, Peak & Mean Power
HIIT is a builder, not a burner - it builds the powerplants you need to burn. |
You can learn more about HIIT at the SuppVersity
Figure 1: Changes in performance parameters and protein + enzyme expression (Ma. 2013) |
While you are pondering this question, let's briefly take a look at the way Jasmin K. Ma, Trisha D. Scribbans, Brittany A. Edgett, J. Colin Boyd, Craig A. Simpson, Jonathan P. Little, and Brendon J. Gurd evaluate the results of their latest study and the differences to previous low-volume HIIT interventions:
In other words: You don't necessarily have to do "cardio" training to improve what people usually call your "cardiovascular fitness", when they actually mean your overall conditioning. In the end, that's similar to sports cars. If you build a sports car or formula one racer, the best engine is useless, when the gear can't transfer its power to the wheels. For humans that's not much different. It is thus only logical to accept Ma et al.'s hypothesis that the "elevated aerobic capacity following low volume HIT may be result from peripheral [and not central cardiovascular] adaptations." (Ma. 2013)"While other low volume HIT protocols have reported non-significant (Burgomaster. 2005, 2006) or small (below 10%) increases in aerobic capacity (Burgomaster. 2008; Hazell. 2010) the current protocol induced rela- tively large increases in both VO2peak (+19%) and an- aerobic performance (+12% - 14%). These findings con- firm the results of Tabata et al.(1996) who reported ele- vated VO2peak at both 3 and 6 wks of training, and demonstrate that increases in VO2peak occur following 2 wks of training. Interestingly, while VO2peak is traditionally believed to be determined by cardiac output, a recent report demonstrated increased VO2peak without an accompanying increase in maximal cardiac output following treadmill sprint interval training (MacPherson. 2011)."
Suggested: "Cardio or Weights? What Do Lean People Do to Lose 20% Abdominal Fat in 10 Weeks?" | more
Bottom line + important reminder: Despite the fact that the increase in citrate synthase (CitSyn; cf. Figure 1) didn't reach statistical significance, the overall increase in mitochondrial protein (COX I and IV) will still allow for an increase in fatty acid oxidation during exercise. If you still believe that HIIT sessions were mainly used to lose body fat you are totally off track. The total calorie expenditure is way too low to have any effect on your body fat levels.
The thing HIIT is good for is what you see in the study at hand. It's a mitochondrial builder that will ramp up PGC-1α, increases the mitochondrial firepower of your cells and promote the oxidative capacity of their power houses. How you use this increased "firepower", i.e. to run faster or longer or to burn a couple of additional calories while you are doing steady state cardio, play basketball or perform any other kind of aerobic activity to promote the baseline fat loss effects of your diet, is up to you, though.
References: The thing HIIT is good for is what you see in the study at hand. It's a mitochondrial builder that will ramp up PGC-1α, increases the mitochondrial firepower of your cells and promote the oxidative capacity of their power houses. How you use this increased "firepower", i.e. to run faster or longer or to burn a couple of additional calories while you are doing steady state cardio, play basketball or perform any other kind of aerobic activity to promote the baseline fat loss effects of your diet, is up to you, though.
- Burgomaster, K.A., Hughes, S.C., Heigenhauser, G.J.F., Bradwell, S.N. and Gibala, M.J. (2005) Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans. Journal of Applied Physiology, 98, 1985-1990.
- Burgomaster, K.A., Heigenhauser, G.J.F. and Gibala, M.J. (2006) Effect of short-term sprint interval training on human skeletal muscle carbohydrate metabolism during
exercise and time-trial performance. Journal of Applied Physiology, 100, 2041-2047. - Burgomaster, K.A., Howarth,K.R., Phillips, S.M., Rakobowchuk, M.,
MacDonald, M.J., McGee, S.L. and Gibala, M.J. (2008) Similar metabolic
adaptations during exercise after low volume sprint interval and
traditional endurance training in humans. The Journal of Physiology,
586, 151-160. - Hazell, T.J., MacPherson, R.E.K., Gravelle, B.M.R. and Lemon, P.W.R. (2010) 10 or 30-s sprint interval training bouts enhance both aerobic and anaerobic performance. European Journal of Applied Physiology, 110, 153-160.
- Ma, J. K., Scribbans, T. D., Edgett, B. A., Boyd, J. C., Simpson, C. A., Little, J. P., & Gurd, B. J. (2013). Extremely low-volume, high-intensity interval training improves exercise capacity and increases mitochondrial protein content in human skeletal muscle. Open Journal of Molecular and Integrative Physiology, 3, 202.
- MacPherson, R.E.K., Hazell, T.J., Olver, T.D., Paterson, D.H. and Lemon, P.W.R. (2011) Run sprint interval training improves aerobic performance but not maximal cardiac output. Medicine & Science in Sports & Exercise, 43, 115-122.
- Wu, Z., Puigserver, P., Andersson, U., Zhang, C., Adelmant, G., Mootha, V., ... & Spiegelman, B. M. (1999). Mechanisms controlling mitochondrial biogenesis and respiration through the thermogenic coactivator PGC-1. Cell, 98(1), 115-124.