New Technics in Conditioning F

Tarbiat Modares University
New technics in
conditioning
Hamid Agha-Alinejad, PhD
Associate Prof. of Exercise Physiology
2
Agha-Alinejad H. (2017)
High Intensity Interval Training (HIIT)
‫دانشگاه تربيت مدرس‬

3
Introduction
• HIIT refers to exercise that is characterized by
relatively short bursts of vigorous activity,
interspersed by periods of rest or low-intensity
exercise for recovery.

4
introduction
The specific physiological adaptations induced by
HIIT determined by:
- The mode of exercise

- Exercise intensity
- Exercise duration
- The number of intervals performed
- The duration of recovery
- The activity patterns during recovery

5
Types of HIIT
- Short-term HIIT
…. In untrained and recreationally active individuals
- Long-term HIIT
…. In trained and elite athletes

6
Adaptations to low-volume HIIT in untrained

and recreationally active individuals
The most common model employed in low-volume HIIT:
- Wingate Test, which consists of 30 s of ‘all-out’ cycling

(4–6 work bouts separated by a few minutes of recovery, for a total of 2–3
min of intense exercise spread over a training session that lasts ∼ 20 min.)
Burgomaster et al. (2005) showed that subjects doubled the length of

time that exercise could be maintained at a fixed submaximal workload –
from ∼ 26 to 51 min during cycling at 80% of pre-training VO 2 max –
after only 2 weeks of HIIT.

7
Physiological adaptations to 6 sessions of Wingate based

HIIT over 2 weeks:
- Enhanced skeletal muscle oxidative capacity as reflected by the maximal
activity and/or protein content of mitochondrial enzymes
- Improvements in VO 2 max
- Enhanced peripheral vascular structure and function
- Reduced rate of glycogen utilization
- Reduced lactate production
- Increased capacity for whole-body and skeletal muscle lipid oxidation
- Increased muscle content of metabolic transport proteins

van Loon LJC, Meeusen R (eds): Limits of Human Endurance. Nestlé Nutr Inst Workshop Ser, vol 76, pp 51–
60, ( DOI: 10.1159/000350256 ) Nestec Ltd., Vevey/S. Karger AG., Basel, © 2013

8
A more practical protocol;

The protocol consists of 10 × 60-second work bouts at a
constant-load intensity that elicits ∼ 90% of MHR,
interspersed with 60 s of recovery.
… the model is also effective at inducing rapid skeletal

muscle remodeling towards a more oxidative
phenotype.
Little JP, Safdar A, Wilkin GP, et al: A practical model of low-volume high-intensity interval training induces mitochondrial
biogenesis in human skeletal muscle: potential mechanisms. J Physiol 2010; 588: 1011–1022.

9
Another model;
A 7-week, high-speed running (<30, <60, and >90% of maximal
intensity) for 30, 20, and 10 s, respectively, in three or four 5-min blocks
interspersed by 2 min of recovery.
Results:
- VO2max in HIIT group was increased by 4%
- Performance in a 1,500-meter and a 5-km run improved
significantly (by 21 and 48 s, respectively)
- Systolic blood pressure was reduced
- Total and low-density lipoprotein (LDL) cholesterol were
significantly lower
No alterations were observed in CON across the intervention period.
Gunnarsson TP, Bangsbo J: The 10-20-30 training concept improves performance and health profile in
moderately trained runners. J Appl Physiol 2012; 113: 16–24.

10
Why HIIT in untrained & recreationally active

individuals
 HIIT accelerates the adaptation to training
 HIIT may be especially beneficial early in a training

intervention in such populations, and may be
supplemented with traditional aerobic training later
on to maximize training adaptations.
 HIIT provides infinite variety, with the number,

duration and intensity of each of the work bouts being
adjustable, along with the duration and intensity of the
recovery intervals.

11
Coyle’s model
Endurance performance is a function of the VO2max, efficiency
during submaximal exercise (exercise economy), and the fractional
utilization of the VO2max.
While longer term HIIT may invoke central cardiovascular

adaptations which underpin an increased VO2max, it appears that
the short term HIIT mainly stimulates peripheral muscle
metabolic adaptations.
Coyle EF: Integration of the physiological factors determining endurance performance ability. Exerc Sport Sci Rev 1995;
23: 25–63.

12
Coyle’s model
In terms of Coyle’s model, HIIT-induced

improvements in substrate utilization and
oxidative energy turnover may therefore
enhance endurance capacity by increasing
the fractional utilization of the VO2max.

13
Effects of HIIT in Highly Trained Individuals
The precise nature of the HIIT stimulus has varied from repeated
intervals lasting
- up to 5 min at an intensity eliciting ∼ 80% VO2max
to
- 30-second efforts at an all-out pace or power outputs

corresponding to ≥ 175% of VO2max.

14
Research finding
One of the first studies to demonstrate the beneficial effect of
HIIT on performance in trained subjects was conducted by
Acevedo and Goldfarb (1989).
7 competitive male distance runners; 8 weeks; 3 days per week;

intervals at 90–95% of MHR or Fartlek style workouts, whereas they
maintained their habitual continuous runs on the other days of the
week.
Results:
10-km race time improved after the intervention by over 1
min from 35:27 to 34:24, despite no change in VO2max.
Acevedo EO, Goldfarb AH: Increased training intensity effects on plasma lactate, ventilatory threshold, and
endurance. Med Sci Sports Exerc. 1989; 21: 563–568.

15
Research finding
6- to 9-week period; a group of runners replaced approximately
one quarter of their normal training volume with 12×30s all-out
sprint runs; 3–4 times per week; and a group continued their
normal endurance training ( ∼ 55 km/week).
Results:
VO2max was not altered; however, the HIIT intervention
improved 3 km (from 10.4 to 10.1 min) and 10 km run
time (from 37.3 to 36.3 min), whereas the control group
showed no change in performance.
Bangsbo J, Gunnarsson TP, Wendell J, et al: Reduced volume and increased training intensity elevate muscle Na+-K+ pump
alpha2-subunit expression as well as short- and longterm work capacity in humans. J Appl Physiol 2009; 107: 1771–1780.

16
The mechanisms of performance improvements

after HIIT
The mechanisms responsible for the observed performance
improvements after HIIT in highly trained individuals are
likely different compared to less trained subjects.
- Several weeks of HIIT does not further increase the maximal

activity of mitochondrial enzymes in highly trained individuals
- HIIT improves skeletal muscle buffering capacity in highly

trained subjects, and it has also been suggested that training induced
changes in Na + /K + pump activity may help to preserve cell
excitability and force production, thereby delay fatigue
development during intense exercise

17
HIIT planning consideration

It has been proposed that a polarized approach to training, in
which ∼ 75% of total training volume be performed at
low intensities, with 10–15% performed at very high
intensities may be the optimal training intensity
distribution for elite athletes who compete in intense
endurance events.
It is recommended that HIIT be used periodically as an

additional stimulus to adaptation, perhaps every 8–10
weeks and/or in the taper period prior to a major
competition.

18
HIIT planning consideration

It is feasible that
- Performing HIIT in hypoxia might further increase the
signaling which results in enhanced angiogenesis or
mitochondrial biogenesis.
- Several nutritional ergogenic aids including

caffeine, creatine, nitrate, sodium bicarbonate
and β-alanine, alone or in combination, during HIIT
could theoretically facilitate training quality and
thus result in an improved training outcome.

19
HIIT protocols
The Little/Gibala protocol goes as follows:
• 60 seconds high intensity
• 75 seconds recovery
• Repeat for 8 – 12 cycles
• Total time: 18 - 27 minutes
• 6 sessions over 2 weeks
Outcomes;
• Improves in VO2max
• Improves in time trial performance
• Increases in mitochondrial enzymes

20
HIIT protocols Agha-Alinejad H. (2017)
The Tabata protocol:

• 20 seconds high intensity
• 10 seconds recovery
• Repeat for 8 cycles
• Total time: 4 minutes
• 5 times per week over 6 weeks
Outcomes;
Tabata found that the 4 minute Tabata routine was comparable to 60
minutes of cycling at 70% MHR when measuring improvements in
VO2 max .
However, when assessing improvements in anaerobic threshold, the CT
cyclists had not experienced any improvements, whereas the Tabata
subjects had increases in anaerobic capacity by 28%.

21
HIIT protocols

22
HIIT Modes
• Walking
• Running
• Cycling
• Rowing
• Skipping
• Stair Climbing
• Stepping
• Swimming
• Boxing
• Kettlebells
• Bodyweight Circuits

23
HIIT Modes

24
Concurrent training

25
Introduction Agha-Alinejad H. (2017)
• Many sports require athletes to develop high levels of several

physical and fitness attributes to compete at the elite level.
• Ideally, athletes use a ‘periodized’ approach to training for

optimal long term development.
• However, because of lack of time and the demands of

competitive schedules, a sequential, periodized
approach is not always possible.

26
Introduction
• Consequently, athletes are often required to train different
physiological systems during the same training cycle.
• Strength gains will be compromised when trained

simultaneously with aerobic power, and this has been
referred to as the ‘interference phenomenon’.

27
Introduction

28
Introduction
• In contrast, there is potential for

combined strength and
endurance training to amplify
endurance performance
(Ronnestad & Mujika, 2014).
Ronnestad BR & Mujika I. (2014). Optimizing strength training for running and cycling endurance
performance: A review. Scandinavian journal of medicine & science in sports 24, 603-612.

29
Possible mechanisms of Interference Phenomenon
Chronic hypothesis
The chronic hypothesis proposes that the muscle cannot
adapt metabolically or morphologically to concurrent
training because of the different adaptations that
are being demanded.
Acute hypothesis
The acute hypothesis contends that strength training is
compromised by the residual fatigue resulting from
the endurance training.

30

 reductions in the motor unit recruitment and
decreases of rapid voluntary neural activations;
 chronic depletion of muscle glycogen stores;
 skeletal muscle fibertype transformation from

IIb to IIa and from IIa to I;

31

 overtraining produced by imbalances between the training and
recovery process of the athlete; and
 decreases in the cross-sectional area of muscle fibers and in

the rate of muscle force production due to the reduction in total
protein synthesis following endurance training.

32
The factors affecting concurrent training
• Training variables (e.g. volume, intensity, and

frequency)
• Training design (i.e. concurrent training performed

simultaneously during the same workout, in the same
day or in different days, or during specific training
cycles), and
• Intra-session training sequence (e.g. endurance +

strength [E+S] vs. strength + endurance [S+E]).

33

Intensity & volume distribution
• It has been consistently suggested that polarized

training is the most effective training intensity
distribution for improving performance in different
endurance-sport disciplines
Stöggl, T, and Sperlich, B. Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume
training. Front Physiol 5: 33, 2014.

34

The threshold model: training is The polarized model: the majority (~80%) of training is
conducted predominantly within “zone 2” performed below the lactate threshold (“zone 1”), with the
remaining time allocated to intensities nearer VO2max (>“zone 3”).
Yu H, Chen X, Zhu W, Cao C. A Quasi-Experimental Study of Chinese Top-Level Speed Skaters' Training Load: Threshold
Versus Polarized Model. Int. J. Sports Physiol. Perform. 7: 103-112, 2012.
35

It could be hypothesized that
low-volume high-intensity strength training

alternated with
high-volume low-intensity strength training
would be the most effective training intensity distribution for

minimizing the “interference phenomenon”.
Docherty, D, and Sporer, B. A proposed model for examining the interference phenomenon between concurrent aerobic and strength training.
Sports Med 30(6): 385–394, 2000.

36

It could be hypothesized that
the alternation of different intensity training loads
(i.e. low-volume high-intensity

combined with
high-volume low-intensity training)
in both endurance and strength training may be the most

appropriate to optimize physiological adaptations.

37

Training design
Central Peripheral Peak

Adaptation adaptation performance
Aerobic Performance; Muscular strength;
Maximal Aerobic Capacity Muscular Voluntary

Contraction (MVC)
Maximal Aerobic Power (MAP) Motor Unit Activation (MUT)

38
Aerobic Performance
Maximal Aerobic Capacity
Maximal aerobic capacity refers to the maximal amount
of work that can be performed using primarily oxidative
metabolism.
Lactate threshold (LT) or Ventilatory Threshold (VT) is

considered to reflect aerobic capacity.

39
Aerobic Performance
Maximal Aerobic Power (MAP)
MAP is the maximal rate at which energy can be
produced in a muscle primarily through oxidative
metabolism.
the central component;

- pulmonary diffusion
- cardiac output
- hemoglobin affinity.
the peripheral component;

- glycogen stores in muscle
- capillary density
- mitochondrial volume and density
- aerobic enzymes
- myoglobin content of the muscle

40
Aerobic performance improvement

41
Muscular Strength
Muscular Voluntary Contraction (MVC)
MVC depends on;
- Cross-Sectional area (CSA)
- Motor Units Activation (MUA)
the central component;

Enhanced MUA results from
- a greater number of fibers being recruited
- increased firing frequency
- decreased co-contraction of antagonists
- inhibition of reflexive mechanisms
the peripheral component;

The increase in CSA occurs as a result of
- protein synthesis
42
Muscular Strength improvement

43
A Model for the ‘Interference Phenomenon’

44
Intra-session training sequence in concurrent training
• It has been suggested that an E+S training

sequence could potentiate endurance
improvements in a great manner, while a S+E
training sequence seems to be more appropriate
to promote strength gains (Kang & Ratamess, 2014).
Kang, J, and Ratamess, N. Which comes first? Resistance before aerobic exercise or vice versa? ACSMs Health Fit J 18(1): 9–14, 2014.

45
Science-Based Recommendations for

Training to Maximize Concurrent Training
• Any high-intensity endurance training sessions
should be performed early in the day. Then, a period
of recovery of at least 3 h should be given before
resistance exercise is performed.
• Resistance training should be supported by readily

digestible, leucine-rich protein as soon as possible
after training to maximize leucine uptake, mTOR
recruitment to the lysosome, and protein
synthesis.

46
Science-Based Recommendations for

Training to Maximize Concurrent Training
• Fully refuel between the morning high-intensity
endurance training session and the afternoon strength
session since AMPK can be activated by low
glycogen, and SIRT1 is activated by caloric
restriction.
• To improve the endurance response to lower-

intensity endurance training sessions and provide
a strong strength stimulus, consider performing
strength training immediately after low-
intensity, non-depleting, endurance sessions.

47
Concurrent Training Strategies to

Minimize Interference
1. Training Periodization
• Non-linear periodized training programmes

short periods of high volume are alternated with short
periods of high intensity training
• Block periodization
reduce the duration of the training phases and cycles, as well
as the use of highly concentrated training loads focused on
the consecutive development of a minimal number of
motor and technical abilities

48

2. Training Volume and Frequency
• it is not recommended that a training frequency in

excess of 3 strength training sessions per week be
performed.
• A training volume close to 3–5 sets in 4–6 specific

and multi-joint exercises, during 10–12 week
training cycles, seems to be an adequate stimulus for
optimal strength development in highly trained athletes.

49

3. Optimal Combination of Strength and
Endurance Training Intensities

50


51

4. Sequence of Concurrent Training

Sessions
in particular, for highly trained athletes, the strength

training sessions should be placed before the
endurance sessions or at least separating both
types of training sessions by more than 8 hours.

52

5) Number of Repetitions with a Given Load:
Training to Failure versus Not to Failurea
• concurrent training programme using a moderate

number of repetitions for not to repetition
failure training provides a favourable environment
for achieving greater enhancements in strength, muscle
power and specific performance.
• The training for the not to repetition failure approach

speeds up recovery from strength training,
allowing athletes to execute subsequent endurance
training sessions with a superior performance.
53
Occlusion or BFR Training

54
Introduction
Skeletal muscle is
- The largest disposal site of ingested glucose
(Holloszy 2005)
- Plays an important role in lipid oxidation (Helge et

al. 2006; Sahlin et al. 2007)
- One of the greatest modifiable

contributors to the RMR
(Bosy-Westphal 2004)

55
Introduction …
And skeletal muscle is
A highly plastic tissue capable of responding to

an appropriate stimulus by signaling growth and
strength gains.

56
Resistance training
One form of a structural training program is

resistance training.
Benefits of resistance training:

- Reducing the risk of injury
- Enhancing muscular endurance
- Improving power
- Promoting speed development
- Increasing muscular strength

57
Outcomes of esistance training
Outcomes of resistance training is developing:

- Strength
- Power
- Muscular endurance
- Hypertrophy

58
Traditionally:
Hypertrophy occurred from an overload stimulus
produced by progressive increasing a mechanical load
using about 70% of one’s concentric 1RM (ACSM 2009).

59
Baechle and Earle (2008)

‫‪60‬‬
‫)‪Agha-Alinejad H. (2017‬‬

61
The samurais

62
Blood Flow Restriction (BFR)

Blood ﬂow restriction (BFR) is applied with intent to
restrict arterial blood flow into the muscle of
interest and occlude venous outflow of the muscle,
Resulting in venous pooling.

63
1) BFR and bed rest

Bed rest outcomes:
- Overall muscle mass lose (Paddon-jones et al. 2004; Kortebein et
al. 2007).
- Protein synthesis suppression (Symons et al. 2009).
- Decrease in muscle strength
- Bone mass loss
- Eccentric cardiac atrophy
- Decrease in LV compliance

64
BFR and bed rest …

BFR during bed rest results in:
- Maintaining muscle mass and strength (kubota et al. 2008,2011;
Takarada et al. 2000).
- Producing cardiovascular responses as responses to a
gravity-like stress (Nakajima et al. 2008).
Tanaka et al (2000):
• demonstrated that static BFR was effective in
attenuation of muscle loss in bedridden patients
recovering from ACL surgery.

65
Mechanism of BFR beneficial effects:
• Increased metabolic stress

• Increased muscle fiber recruitment
• Cellular swelling
• Enhanced intramuscular signaling for protein synthesis
• Proliferation of myogenic stem cells
• Hypoxia
all of which are thought to promote muscular

development

66

1) The cell swelling induced changes in protein anabolism
and catabolism (Loenneke et al 2012).
BFR » Muscle cell swelling
Stimulation of intrinsic volume

sensors (Anabolic effect)
Activation of mTOR & MAPK

pathways

67

1) β2-adrenoceptors activation (Lida et al. 2007; Madarame et al.
2010; Inagaki et al. 2011).
BFR » decrease in venous return
The unloading of arterial &

cardiopulmonary baroreceptors
The increase in norepinephrine
The increase in muscle protein

turnover

68
2) BFR and low-intensity walking

- Traditionally, the intensity used to achieve the
training benefits is %60-80 HRR.
- But, some individuals may not be physically able to

perform those intensities.
- The application of BFR results gains in muscle

function at a lower exercise intensities.

69
BFR and low-intensity walking …

BFR during walking results in:
- Increase in VO2max (Park et al. 2010).
- Increase in skeletal muscle mass & strength (Abe et

al. 2006).
• Increase in muscular size & strength and carotid

arterial compliance (Ozaki et al. 2011).
• Positively influence markers of bone metabolism
(Abe et al. 2010)

70
BFR and low-intensity walking …

Mechanism of BFR & walking beneficial
effects:
1) The cell swelling induced changes in protein anabolism
and catabolism (Hausssinger et al 1993).
BFR » Muscle cell swelling
Stimulation of intrinsic volume

sensors (Anabolic effect)
Activation of mTOR & MAPK

pathways

71
3) BFR and low-load resistance training

BFR & low-load resistance training results in:
- Increase in muscle size & strength

(Takaradaet al. 2000; Karabulut 2010, 2011).
- Improvement in markers of bone formation

(Karabulut et al. 2010)

72
4) BFR, low-load in combination with high-load

resistance training …
- HLRT results in positive adaptation in skeletal muscle
size and strength, as well as overall improvements in
functional performance (Bros et al. 2003; Ferry et al. 2003).
- It seems it is more safe and beneficial if the resistance

training program starts with combination of HLRT and
BFR-LLRT.

‫‪73‬‬

‫‪74‬‬

75
Mode of BFR and cuff pressure

BFR devices:
- Elastic knee wraps
- Elastic belts with a pneumatic bag inside
- Nylon pneumatic cuffs
- Traditional nylon blood pressure cuff

76
Mode of BFR and cuff pressure

Range of restrictive cuff pressures:
- ~ 160 to over 200 mmHg
- The cuff pressure may need to be individualized

based on the size of the limb and the wide
of the cuff.

Thanks for your attention
https://telegram.me/DrAlinejadFitness
aghaalinejad@ymail.com
aghaalinejad@gmail.com

New Technics in Conditioning F

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Tarbiat Modares University

High Intensity Interval Training (HIIT)

‫دانشگاه تربيت مدرس‬

‫دانشگاه تربيت مدرس‬

- The mode of exercise

‫دانشگاه تربيت مدرس‬

‫دانشگاه تربيت مدرس‬

Adaptations to low-volume HIIT in untrained

- Wingate Test, which consists of 30 s of ‘all-out’ cycling

Burgomaster et al. (2005) showed that subjects doubled the length of

‫دانشگاه تربيت مدرس‬

Physiological adaptations to 6 sessions of Wingate based

- Enhanced peripheral vascular structure and function

- Reduced rate of glycogen utilization

- Reduced lactate production

- Increased capacity for whole-body and skeletal muscle lipid oxidation

- Increased muscle content of metabolic transport proteins

‫دانشگاه تربيت مدرس‬

A more practical protocol;

… the model is also effective at inducing rapid skeletal

‫دانشگاه تربيت مدرس‬

No alterations were observed in CON across the intervention period.

‫دانشگاه تربيت مدرس‬

Why HIIT in untrained & recreationally active

 HIIT may be especially beneficial early in a training

 HIIT provides infinite variety, with the number,

‫دانشگاه تربيت مدرس‬

While longer term HIIT may invoke central cardiovascular

‫دانشگاه تربيت مدرس‬

In terms of Coyle’s model, HIIT-induced

‫دانشگاه تربيت مدرس‬

Effects of HIIT in Highly Trained Individuals

- up to 5 min at an intensity eliciting ∼ 80% VO2max

- 30-second efforts at an all-out pace or power outputs

‫دانشگاه تربيت مدرس‬

7 competitive male distance runners; 8 weeks; 3 days per week;

‫دانشگاه تربيت مدرس‬

‫دانشگاه تربيت مدرس‬

The mechanisms of performance improvements

- Several weeks of HIIT does not further increase the maximal

- HIIT improves skeletal muscle buffering capacity in highly

‫دانشگاه تربيت مدرس‬

HIIT planning consideration

It is recommended that HIIT be used periodically as an

‫دانشگاه تربيت مدرس‬

HIIT planning consideration

- Several nutritional ergogenic aids including

‫دانشگاه تربيت مدرس‬

‫دانشگاه تربيت مدرس‬

HIIT protocols Agha-Alinejad H. (2017)

The Tabata protocol:

‫دانشگاه تربيت مدرس‬

‫دانشگاه تربيت مدرس‬

‫دانشگاه تربيت مدرس‬

‫دانشگاه تربيت مدرس‬

‫دانشگاه تربيت مدرس‬

Introduction Agha-Alinejad H. (2017)

• Many sports require athletes to develop high levels of several

• Ideally, athletes use a ‘periodized’ approach to training for

• However, because of lack of time and the demands of

‫دانشگاه تربيت مدرس‬

• Strength gains will be compromised when trained

‫دانشگاه تربيت مدرس‬

‫دانشگاه تربيت مدرس‬