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

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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

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00:00

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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

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180

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01:00

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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