|HIIT is a builder, not a burner - it builds the powerplants you need to burn.|
The corresponding study, which was conducted by researchers from the Queen’s University, the Kingston General Hospital and the University of British Columbia Okanagan, involved four weeks of "tabata style" high intensity interval training. The 4x4 training sessions consisted of 8x20s intervals separated by 10 s of rest. The equipment of choice was a Monark Ergomedic 874 E stationary bicycle ergometer with the resistance being set to 170% of the individual subject's peak aerobic power at 100 rpm.
|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
- 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,
- 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.