High Intensity Intervall TrainingHIT or HIIT Training
H. Hoppeler
http://www.unibe.ch/
Literatur:
Stolen et al. Physiology of Soccer. An UpdateSports Med 2005: 35 (6): 501-536
The physiological profile of soccer
E. Rampinini et al. Int. J. Sports Med, 2007, 28; 1018-1024UEFA semi-finalist
5.5%62.5%24.0%5.5%1.5%0.5%
Lactate concentrations
0
2.5
5
7.5
Profis (höchste Liga) Amateure
1. Halbzeit2. Halbzeit
Diagramm1
Profis (höchste Liga)Profis (höchste Liga)
AmateureAmateure
1. Halbzeit
2. Halbzeit
7
3
4.5
1.5
Tabelle1
1. Halbzeit2. Halbzeit
Profis (höchste Liga)73
Amateure4.51.5
Tabelle1
1. Halbzeit
2. Halbzeit
Tabelle2
Tabelle3
Aerobic capacity• VO2max
Elite men: 50 – 75 ml/min/kgElite women: 40 – 58 ml/min/kgJuniors men: < 60 ml/min/kgPositions: -Forwards/Midfielders > Fullbacks > Goalies
-International teams higher-Training dependent changes over season-Positively correlated with distance covered
Highest team average measured: 67.6 ml/min/kg (Cech National Team, 1992)
• Anaerobic threshold: 80 – 90% HRmax
Classical aerobic exercise training
8 weeks:• VO2max: +10%• Improvement of running efficiency and increase in aerobic threshold
Consequences for the game:• Distance covered: + 20%• Contacts with the ball: +24%• Number of sprints: +100%
Stolen et al. 2005
Klassisches Dauerleistungstraining
braucht Zeit
diese steht in technischen Sportartennicht genügend zur Verfügung
60
80
100
120
140
160
180
200
0 100 200 300 400Leistung (w att)
Puls
(1/m
in)
0
2
4
6
8
10
12
14
Lakt
at (m
mol
/L)
Puls Laktat
Zone I
Zone II
Zone III
Low intensity Threshold High intensity Supra maximal
Teststart AeS AnS MaxZone IV
Aerobe Trainingszonen Steve Seiler
• Trainingsanalysen mit Eliteathleten aus den Sportarten Marathonlauf, Radfahren, Rudern, Eisschnelllauf und Langlauf(Steinacker 1993 & 1998, Schuhmacher und Müller 2002, Billat 2001, Rusko 2004, Seiler 2006)
• 75-80% der Einheiten in Zone I• 15-20% der Einheiten in Zone III• Dazwischen praktisch nichts! (0-10%)
• 2 Einheiten pro Woche in Zone III nach Seiler & Kjerland 2006
“Klassisches Dauerleistungstraining”
Seiler & Kjerland 2006
AnfängerHobbysportler
Erfolgreiche Elitesportler
Zone IIIZone I
Zone II
Zone III
Zone I
Zone II
Verteilung der Belastungsintensität
High intensity training is necessary and effective to increase VO2max
Revival of „Interval Training“ principles
Training close to VO2max: Short intervals (15-30 sec) Bangsbo Am. J. Physiol. 2008Longer intervals (4-6 min) Helgerud MSSE 2001
VO2max cure vs. continuous training same volume
Stolen et al. Sports Med 35(6), 2005 Tionna et al. Circulation 2008 HIT training for metabolic syndrome
6061626364656667686970
Gruppe 1 Gruppe 2
vor nach
+7.3%, p=0.001
+1.8%, n.s.
90-95%
HfmaxAktive Rec.
90-95%
Hfmax
90-95%
Hfmax
90-95%
Hfmax Cooldown
4 min3 min 3 min 3 min
Warmup
4 min 4 min 4 min
High Intensity Training HIT as proposed by Helgerud
100
110
120
130
140
150
160
170
180
00:00
01:00
02:00
03:00
04:00
05:00
06:00
07:00
08:00
09:00
10:00
11:00
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15:00
16:00
17:00
18:00
19:00
20:00
21:00
22:00
23:00
24:00
25:00
26:00
90%
95%
HIT-Interval unit
CGRP: Essential for an athlete‘s heart?
Manuel Gubser1, Gregor Rieger1, Johannes Vogel2, Oliver Baum1, Hans Hoppeler1
1 Institute of Anatomy, University of Bern, Switzerland 2 Institute of Veterinary Physiology, Vetsuisse Faculty and Zurich Center for Integrative Human Physiology, University of Zurich, Switzerland
Winners of the ECSS Young investigator award 2012
Increased LVM and LVEDV
The ratio between the tworemains constant
Balanced and appro-priate remodeling(De Castro S et al., Heart (2007); 93:205-209)
High values for LVEDV only
LVM does not increase to the same degree
Progressive chamber dilation
(De Castro S et al., Heart (2007); 93:205-209)
Cardiac Hypertrophy
LVEDV (mL)
LV M
ass
(g)
0 100 200 3000
100
200
300 LVRI=1
Volume Overload(e.g. Valve Insufficiency)
CGRP
MUSCLE
NERVE
• Calcitonin Gene-Related Peptide
• Neuropeptide
• High Lactate and low pHin skeletal muscle trigger CGRP release(Hasbak P et al., Regulatory Peptides (2002); 108:89–95)
• Binding sites for CGRPexist in the heart(Sigrist S et al., Endocrinology (1986); 119:381-389)
• Specific Antagonist: CGRP (8-37)
↓ pH↑ Lactate
CGRP, Exercise & the Heart
CGRP is a myokine
(Sch
ifter
S e
t al.,
Hor
m. M
etab
. Res
. (19
95);
27: 4
73-4
75)
CGRP has trophic effects on cardio-myocytes
(Bel
l D e
t al.,
Reg
ulat
ory
Pept
ides
(199
7); 7
1: 1
-7)
Hypothesis
• CGRP…
• …which is released by skeletal muscles during exercise…
• …is involved in the development of an exercise-induced physiological cardiac hypertrophy
t0 t1 t3 t4t2 t5 t6
Study design
1st MRI 1st Performance tests Endurance training 2nd Performance tests 2nd MRI
4 weeks
10 x PBS
10 x CGRP
Results
No significant difference between the groups in performance tests after 4 weeks of training
Results
LV Mass : LV Enddiastolic Volume = LV Remodeling Index
Inhibition of CGRPsignaling prevented left ventricular hyper-trophy
No significant dif-ference in increase of endiastolic volume
∆ L
VM (m
g)
0
5
10
15
20
PBSn = 9
CGRPn = 9
**
∆ L
VED
V ( µ
L)
0
5
10
15
20
PBSn = 9
CGRPn = 9
p = 0.98
∆ L
VRI
-0.3
-0.2
-0.1
0.0
0.1
0.2
0.3
PBSn = 9
CGRPn = 9
*p = 0.02
p = 0.61
n = 10 n = 10 n = 10 n = 10 n = 10 n = 10
Remodeling Index
Results
Volume Overload(exercise CGRP blocked)
n = 10 n = 10
Take home message
• CGRP…
• …released by skeletal muscles during exercise…
• …could be a previously unknown effector molecule…
• …that enables the heart to distinguish betweenpathological and physiological overload situations
Effect of HIT training Helgerud et al. MSSE 2001Claimed improvement: -> VO2max: +0.5% per Interval unit
• Initial intervention or “VO2max cure”(15 Interval units in 11 days)
• Maintenance:VO2max > 60ml/min/kg: 1 Interval unit per weekVO2max > 70ml/min/kg: 2 Interval unit per week
1 2 3 4 5 6 7 8 9 10 Tag11
Ruh
etag
Ruh
etag
0%
2%
4%
6%
8%
10%
12%
1 2 3 4 5 6 7 MW
Increase in VO2max on average + 0.33% per interval unit
HIT training Pilotstudie Bern Feb. 2008
y = 0.0044x + 0.9055R2 = 0.6522
90%
92%
94%
96%
-5 0 5 10 15Delta VO2max rel
%H
fmax
4. S
erie
Response to HIT training
Diagramm3
3.3
7.5
2.5
6.6
11.9
-1.2
6.2
1.9
Delta VO2max rel
%Hfmax 4. Serie
0.9069264069
0.947803442
0.9036307054
0.9555555556
0.9534478306
0.9109256128
0.9197873138
0.9146324355
Tabelle1
BreilHeyerMüller CMüller MVogtHansWeberLehmannMittelwert
VO2max_rel3.37.52.56.611.9-1.26.21.94.8
VO2max abs3.86.82.26.811.40.29.20.55.1
Pmax5.28.23.84.64.93.25.16.15.1
Laktat10.7610.2011.519.519.9511.575.657.429.6
%Hfmax90.192.189.693.891.889.991.690.191.1
Hf_1170162178176154149166174166
Hf_4175174181186168154168181173
% Steigerung2.7%7.7%2.0%6.0%9.0%3.3%1.7%3.8%4.5%
%Hf_188.3%88.0%88.6%90.2%87.5%88.2%90.4%88.1%88.7%
%Hf_490.7%94.8%90.4%95.6%95.3%91.1%92.0%91.5%92.7%
HF_max193184201195176169183198187
Hf_Rec% (last30")706573706261657267
Load_Rec41.344.537.242.934.14045.348.142
BreilHeyerMüller CMüller MVogtHansWeberLehmann
Laktat m10.7610.2011.519.519.9511.57
Laktat w5.657.42
123456789101112131415161718
Breil1174171169174173175169168169169171170168168168167169167
Breil4181177178178177178176173173174174174173172173171172171
Breil4%3%6%2%2%2%4%3%3%3%2%2%3%2%3%2%2%2%
Lehmann1182180175175168175174177178172173174171174168177178169
Lehmann4189186182180174181181186187179180181180179175184180176
Lehmann4%3%4%3%3%4%4%5%5%5%4%4%5%3%4%4%1%4%
Müller C1189185184180180180181175180178170174173174174174176175
Müller C4188190188180186184186180184184176177176176180176179180
Müller C-0%3%2%-0%3%2%3%2%2%3%3%2%2%1%3%1%2%3%
Müller M1181173177178174171179176174178176173176176174177175
Müller M4189188190191188184190188181187182184185183183187187
Müller M5%8%7%7%8%8%6%6%4%5%3%6%5%4%6%6%7%
Vogt1156156149155153154154155152153158
Vogt4170171168168169167168169161164172
Vogt9%10%13%8%11%9%9%9%6%7%9%
Weber1170166165168168166163165166160168166168162167165160
Weber4172171169169169169169169170165169167168165170166164
Weber1%3%2%1%1%2%3%3%2%3%1%0%0%1%2%0%3%
Heyer1165166166167164164158158158160156163158164163160160163
Heyer4178180178177176177170172173167169175167173173173177185
Heyer8%8%7%6%7%7%8%9%9%4%9%7%6%6%6%8%10%13%
Hoppeler1146153149148155147148146148150145149152
Hoppeler4155158153157159153151145154154155153154154
Hoppeler6%4%2%6%2%4%2%5%4%3%5%3%1%
123456789101112131415161718
Breil4%3%6%2%2%2%4%3%3%3%2%2%3%2%3%2%2%2%
Lehmann4%3%4%3%3%4%4%5%5%5%4%4%5%3%4%4%1%4%
Müller C-0%3%2%-0%3%2%3%2%2%3%3%2%2%1%3%1%2%3%
Müller M5%8%7%7%8%8%6%6%4%5%3%6%5%4%6%6%7%
Vogt9%10%13%8%11%9%9%9%6%7%9%
Weber1%3%2%1%1%2%3%3%2%3%1%0%0%1%2%0%3%
Heyer8%8%7%6%7%7%8%9%9%4%9%7%6%6%6%8%10%13%
Hoppeler6%4%2%6%2%4%2%5%4%3%5%3%1%
4%4%5%5%4%5%5%5%5%4%4%4%4%3%3%4%4%5%
Block 1Block 2Block 3Block 4
Breil3.5%2.8%2.3%2.0%
Lehmann3.4%4.4%4.1%3.0%
Müller C1.6%2.4%2.2%2.0%
Müller M6.9%6.4%4.7%6.2%
Vogt9.8%9.4%6.6%8.6%
Weber1.6%2.7%0.7%1.5%
Heyer7.3%7.5%6.6%10.6%
Hoppeler4.1%4.0%3.4%
4.8%5.0%3.8%4.9%
0.470.08
Tabelle1
Delta VO2max
Intensität 4. Serie (%Hfmax)
Tabelle2
Breil
Lehmann
Müller C
Müller M
Vogt
Weber
Heyer
Hoppeler
Tabelle3
Delta VO2max rel
%Hfmax 4. Serie
Laktat m
Laktat w
Delta VO2max abs
Laktat n. 4. Serien
• Subjects/design– NLZ Engelberg– Junior elite skiers (m: 15, f: 6)– Randomized control group design
• Training– 4 x 4‘ minute intervals, 3‘ breaks in between– Intensity: 90-95% HRmax– Volume: 15 sessions in 11 days– Cycle ergometer training and „ski specific“ obstacle run
• Tests– Ramptest, counter movement jump test, Swiss-Ski Power Test– Analyses in muscle, blood and heart
Breil FA, Weber SN, Koller S, Hoppeler H, Vogt M. Block training periodization in alpine skiing:effects of 11-day HIT on VO2max and performance. Eur J Appl Physiol, 109(6), 2010.
HIT – Studie mit Junioren Ski-alpin Engelberg
100
110
120
130
140
150
160
170
180
00:00
01:00
02:00
03:00
04:00
05:00
06:00
07:00
08:00
09:00
10:00
11:00
12:00
13:00
14:00
15:00
16:00
17:00
18:00
19:00
20:00
21:00
22:00
23:00
24:00
25:00
26:00
100
110
120
130
140
150
160
170
180
00:00
01:00
02:00
03:00
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23:00
24:00
25:00
26:00
Belastung
2. Wiederh.Erholung Cool down
Belastung
3. Wiederh.Erholung
Belastung
4. Wiederh.
Belastung
1. Wiederh.Erholungwarm up
4 min 3 min 3 min 3 min4 min 4 min 4 min10 - 15 min
Pul
s
95% Hfmax
90% Hfmax
4 x 4-Min. Intervalle (AIT)
Trainingskonzepte: HIT-Studie Engelberg 2008Trainingmodalitäten
Cycle ergometer training Obstacle run training
HIT-session on Cycle-Ergometer
1 2 3 4 5 6 7 8 9 10 Tag11
reco
very
reco
very
HIT-session in Obstacle Run
Trainingskonzepte: HIT-Studie Engelberg 2008Trainingmodalitäten
Performance changes (7 days post training)• VO2max: +6% (53.0 → 56.2 ml/min/kg; m:+7.5%, f:+2.1%)• Maximal cycling performance: +5% (347 → 364 watts)• Cycling performance at anaerobic threshold: +10% (244 → 268 watts)• 90“ High Box Jump +4% (93 → 97, men only)• Counter movement Jump performance: -5% (51.7 → 49.1 watts/kg)• Counter movement Jump height: unchanged (45.9 → 45.8 cm)
Cardiovascular changes• Haemoglobin mass: +10% (794 → 870 g)• Stroke volume: +9% (94 → 103 ml, not different between groups)• Myocardial mass: unchanged
Muscular changes• Glycogen storage capacity: +14%• Oxidative enzyme activity (SDH): +6%• Mitochondrial density: unchanged• Glycolytic enzyme activity (PFK): unchanged
Breil FA, Weber SN, Koller S, Hoppeler H, Vogt M. Block training periodization in alpine skiing:effects of 11-day HIT on VO2max and performance. Eur J Appl Physiol, 109(6), 2010.
HIT – Studie mit Junioren Ski Alpin Engelberg
TrainingskonzepteHigh Intensity Training (HIT)
Wingate6x 30“sec – 4min Pause
Maximal
4x 4min – 3min Pause10x 30“-30“, 2x, 20x 15“-15“, 2x
90 – 95% Hfmax
Musk. oxidative Kapazität+30%
VO2max+5 – 10%
LEISTUNGHämoglobinmasse
+10%
Glykogen+15 - 20%
Als Intensitätsblock
Sehr kurze Intervalle Lange Intervalle
Stolen 2005; Helgerud 2007, Gibala & McKee, 2008; Breil et al. 2010; Breil et al. 2011
Zusatzproblem bei Skiathleten:Kraft und Dauerleistung sollten verbessert werden
StrengthAerobic capacity
Mitochondrial biogenisis Hypertrophy
Endurance training Resistance training
PCG-1α mTor
Interaktion von Dauerleistungs- und Krafttraining
Periodisierungskonzepte
Risiken von „mixed“ Training • Hohe Trainingsbelastung• Trainingsmonotonie• Akkumulation von Müdigkeit• Risiko für Übertraining• Leistungsstagnation
Issurin V. J Sports Med Phys Fitness (47), 2007
PeriodisierungskonzepteTrainingsmodellierung im Elitesport
„mixed“ Training Periodisierung
• Traditionelles Konzept• Verschiedene Trainingsziele werden
parallel trainiert• Variation der Belastung
W1 W2 W3 W4
Load
Issurin V. J Sports Med Phys Fitness (47), 2007
Blockperiodisierung
• „Verschiedene Trainingsziele werden nacheinander trainert
• Setzen von Trainingsschwer-punkten
• Variation von Belastung und Inhalten
Vorbereitungsphase
Sommer-GPTrials Trials
PraxiskonzepteMakrozyklus Kondition Elite Skiathleten, Swiss-Ski
2008
T1 T2 T3
Mai Juni Juli August
Int-Block Extensiv
Ausdauer Kraft
Eccentric
Hypertrophie - Maximalkraft
A-Stufentest A-StufentestMLD MLD
Zone III Zone I
PeriodisierungskonzepteTrainingsumfang Kondiphase Ski: Block periodisiert
0
5
10
15
20
25
30
35
40
1 2 3 4 5 6 7 8 9 10 11 12
Koordination/AusgleichBeweglichkeitSchnelligkeitKraftAusdauer
Stun
den
Trainingswochen
Adaptiert nach Seiler & Kjerland 2006
Zone III
Zone IZone II
Zone IIIZone II
Zone I
Ausdauer intensive Ausdauer extensiv
Praxiskonzepte
Exzentrik im Kraftblock
Praxiskonzepte Ausdauerblock: Effekt auf VO2max
42
44
46
48
50
52
54
56
58
2000 2001 2002 2003 2004 2005 2006 2007 2008
+11% VO
2max
(ml/m
in/k
g)
PraxiskonzepteKraftblock: Effekte auf Schnell- und Maximalkraft
n = 5
45
50
55
60
65
Test 2 Test 32600
2800
3000
3200
3400
Test 2 Test 330
35
40
45
50
Test 2 Test 3
+8.8% +15.2% +12.0%
CMJ, max Leistung(watt/kg)
CMJ, Kraft exzentrisch(Newton)
Maximalkraft isometrisch(Newton/kg)
Milanović Z1, Sporiš G2, Weston M3.
Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials.
Sports Med. 2015 Oct;45(10):1469-81. doi: 10.1007/s40279-015-0365-0.
Endurance training and HIT both elicit large improvements in the VO2max of healthy, young to middle-aged adults, with the gains in VO2max being (likely) greater following HIT when compared with endurance training. (28 studies, 723 participants, 18-45 years, average 25 yr, studies >2 weeks))
continuous training: 4.9±1.4 ml/kgxmin vs. Hit training: 5.5±1.2 ml/kgxmin
Larger effects typically for:
- Younger subjects- Lower baseline fitness- Longer durations- Higher intensities
https://www.ncbi.nlm.nih.gov/pubmed/?term=Milanovi%C4%87%20Z%5BAuthor%5D&cauthor=true&cauthor_uid=26243014https://www.ncbi.nlm.nih.gov/pubmed/?term=Spori%C5%A1%20G%5BAuthor%5D&cauthor=true&cauthor_uid=26243014https://www.ncbi.nlm.nih.gov/pubmed/?term=Weston%20M%5BAuthor%5D&cauthor=true&cauthor_uid=26243014https://www.ncbi.nlm.nih.gov/pubmed/26243014
Trisha Scribbans
Scribbans et al. Int J Exerc Sci 2016(28 studies 40 groups)
Trainability and exercise intensity
ZusammenfassungHIT oder HIIT Training
HIT oder HIIT Training ist eine zeitsparende aber ausserordentlich anspruchsvolle Trainingsart
Einsetzbar vorallem bei technisch anspruchsvollen Sportarten – braucht Ueberwachung
Geeignet zum Erhalt von Dauerleistungsfähigkeit (zB. 1 HIT Einheit/Woche)
Ungeeignet zum Substratverbrauchstraining
Viele Spielformen – sinnvoll möglichst Sportartnah
Blocktraining
Wichtig wenn gegensätzliche Trainingsziele vorliegen (Kraft vs. Ausdauer)
MERKE: Bei intensive Dauerleistungstraining ist kein Kraftzuwachs zu erwarten
Foliennummer 1Foliennummer 2Foliennummer 3Foliennummer 4Foliennummer 5Foliennummer 6Foliennummer 7Foliennummer 8Foliennummer 9Foliennummer 10High intensity training is necessary and �effective to increase VO2max��Revival of „Interval Training“ principlesVO2max cure vs. continuous training same volumeFoliennummer 13CGRP: �Essential for an athlete‘s heart?Cardiac HypertrophyCGRPCGRP, Exercise & the HeartHypothesisStudy designResultsResultsResultsTake home messageFoliennummer 24Foliennummer 25Foliennummer 26Foliennummer 27Foliennummer 28Foliennummer 29Foliennummer 30Trainingskonzepte�High Intensity Training (HIT)Foliennummer 32Foliennummer 33Periodisierungskonzepte�Risiken von „mixed“ Training Periodisierungskonzepte�Trainingsmodellierung im ElitesportPraxiskonzepte �Makrozyklus Kondition Elite Skiathleten, Swiss-Ski 2008Periodisierungskonzepte�Trainingsumfang Kondiphase Ski: Block periodisiertFoliennummer 38Praxiskonzepte�Exzentrik im KraftblockPraxiskonzepte �Ausdauerblock: Effekt auf VO2maxPraxiskonzepte �Kraftblock: Effekte auf Schnell- und MaximalkraftFoliennummer 42Foliennummer 43Foliennummer 44Foliennummer 45