Hit Training - Mechanisms of Adaptation - Prof. Gibala
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- Опубликовано: 5 окт 2017
- Invited Session at ECSS Vienna 2016 "HIT training - Mechanisms and applicability"
Hit Training - Mechanisms of Adaptation
Gibala, M.
McMaster University
Interval exercise refers to the basic pattern of alternating periods of more intense effort with period of less intense effort, or complete
rest, within a single training session. Owing to the wide variety of terms used to describe this basic type of exercise, a classification
scheme was recently proposed to delineate “high intensity interval training” (HIIT) from “sprint interval training” (SIT) (1). HIIT
generally refers to submaximal exercise protocols in which the workload elicits a relative intensity corresponding to ≥80% of
peak heart rate. SIT describes protocols in which the intensity corresponds to ≥100% of the workload that elicits maximal
oxygen uptake (VO2max). Dating back several decades, numerous studies have examined physiological adaptations to HIIT and
traditional moderate-intensity continuous training (MICT), matched for total work or energy expenditure. While these have yielded
equivocal results, several recent systematic reviews and meta-analyses have concluded that HIIT elicits superior physiological
adaptations in both average healthy individuals and people with lifestyle-induced cardiometabolic disease (1-3). Research over the
last decade in particular has shed new light on the potency of low-volume interval training, which involves a relatively small total
amount of exercise, to elicit physiological adaptations that are comparable to MICT in a time-efficient manner (4). Studies that have
directly compared MICT to low-volume HIIT or SIT protocols have reported similar improvements in markers of aerobic energy
metabolism, as well as clinical indices of health status, despite large differences in total exercise and training time commitment.
Recent evidence supports the general contention that exercise intensity is more important than duration for exercise training-induced
increases in cardiorespiratory fitness (5). In contrast, the specific roles of intensity, duration and volume on aspects of
exercise-induced skeletal muscle remodelling, in particular mitochondrial biogenesis, are equivocal (6). Recent work suggests the
potential for SIT to promote greater and faster mitochondrial adaptations in human skeletal muscle than does HIIT or MICT despite a
much lower training volume (7). It was also reported in humans that muscle fibre-type specific responses to SIT were strikingly similar
to MICT despite lower training volume (8).
(1) Weston KS, et al. Br J Sports Med. 48:1227-1234, 2014.
(2) Bacon AP, et al. PLoS One. 8:e73182, 2013.
(3) Milanović Z, et al. Sports Med. 45:1469-1481, 2015.
(4) Gibala MJ, et al. J Physiol. 590:1077-1084, 2012.
(5) Ross R, et al. Mayo Clin Proc. 90:1506-1514, 2015.
(6) Bishop DJ, et al. Biochim Biophys Acta. 1840:1266-1275, 2014.
(7) Granata C et al. FASEB J. 2015 Nov 16.
(8) Scribbons B et al. PLoS One. 9:e98119, 2014. 
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I was buying a concept 2 rower for 1,000 euro and martin gibala advocates burpees as the single best exercise if no injurys, tried 10 burpees as fast as you can every minute to total 10 to 15 rounds , didnt bother buying the rowing machine haha, does me now bang out 150 burpees in sets of ten as fast as u can every minute and u dont need a heart rate monitor to know its a hard workout, maybe not for a pro endurance athleate but great for normal people no gym or money required ,brilliant👍
As a layperson (former biology teacher), I find this fascinating research to show how high intensity workouts can lead to clear health benefits despite low time commitments! This is fantastic research to show that the mitochondria respond so clearly to high intensity training. A wonderful comparison of the left leg with the right in the same individuals! Now how can folks in general be informed of such clear benefits for most moderately healthy people? The news media do not seem to do a great job of covering such nifty research, other than science based journalists as smaller media entities like Scientific American versus large entities like Time, Newsweek, or the major radio/television outlets or local news....
I think that hiit can be a great way to build mental toughness and resilience because you are basically going all out, even though your body does not want to. Hiit can also be a great way to deal with stress. When you are angry at someone or something you run like crazy to release the anger. It's similar to weights and punching a bag.
Great point. It creates a tolerance to high intensity situations(both mentally and physiologically). Although it can ease stress, doing hiit with a load of stress behind is inefficient. I really encourage trying to control stress in order to squeeze every second of a hiit training.
I personally find longer intervals to be tougher mentally (if they are close to your limits). The discomfort and pain sustained for a long period of time requires a different mental toughness imo. Not saying that short intervals are easy whatsoever. But I think there are benefits on mental toughness to both approaches.
A trained endurance athlete won't average 86% of max HR with that workout, and sprinting 3 times a week can lead to soreness and injury. I think it's worth researching the 5sec:5sec interval (see Christensen 1960 and role of myoglobin) for hard workouts and 10sec:20sec or 15sec:45sec for easy workouts.
try continuous training at 70% vo2 max, not 50%.
This has been a challenging time, and I appreciate you so much Dr Igudia, you have created a life that I thought was lost, thank you so much for curing my Type 2 diabetes
Amazing presentation with such thought provoking data on HIIT vs MICT
Very well presented!
Brilliant presentation Sir. Thank you. God bless you.
I was just about to go for a ride and do some intervals with long rest in an attempt to simulate a 1-6x6-10 resistance strength training regime, I was thinking 5 min warm up 10 sec on heavy, 2min active recovery, repeat 6-10 times, and cool down 30 mins to facilitate lactate recovery. Pretty interesting to find a video with this; 15:36
I like it
Fantastic work , I’ve got the book , just a question , As an athlete grows fitter , he naturally will be able to make greater inroads in his ability to recover , given his/her increase in strength and performance. Would a reduction in frequency of the stimulus ,ie 3-4 days rather than every other day allow for a continued improvement ?
Also is there a possibility that there is a case (in the case of cyclists ) that longer moderate sessions 1hour + allow for the development of a more fluid and therefore more efficient pedalling action is more of a more neurological adaptation than metabolic ? So the body learns to use the more fatigue resistant fibres ,that are more oxidative .
I know there is some , but is it all ?
Thanks , Dave
In the long run a reduction in frequency of stimulus will see performance stagnate and potentially go backwards.
You are correct about the need for different training sessions for different modalities. HIIT is just one tool in a toolbox, as a cyclist pedaling efficiency is paramount and the best way to improve that...pedal lots!
For cyclists 10min HIIT sessions 3x per week in isolation just won't cut it.
The 12wk study mentioned about 18mins in has a very low MICT value of 70%MaxHR which resulted in an effort of only 110w for 45mins 310kj. Most fit riders would consider that to be a recovery ride! So it's not unexpected that the much harder HIIT wasn't too far behind. The reality no one trying to be competitive does just one type of exercise intensity and nobody rides that little and easy. It would be great for studies to have more realistic comparisons.
Awesome lecture but like @Arjan Meijer H.I.T said: fix the title, please.
i think this is the key for me to further speed up the progress of getting rid of my insulin resistance and speed up my weight loss.
i the last 20 months i lost about 27kg of weight and gained back around 4 kg of weight and i got rid of y diabetes type 2 very fast with a ketogenic diet.
but the slow-down of the progress and even gaining back some of the weight is something that happens on every diet where you are in a caloric deficit almost every day.
i still have to lose 20kg of weight (or lose 25kg in fat and gain 5kg of muscle :-) ). but everything slowed down. some call it a slow or damaged metabolism.
i think it might be that the amount of mitochondria simply decreased over the time and now my metabolism is slow.
but as it looks now with high intensity interval training or maybe better sprint interval training i can bring a new growth impulse to my mitochondria that is coming from physical exercise and not from food. and therefor i can speed up my metabolism again which gives me obviously a new push the direction of my health journey.
so my weight loss will pick up again (better call it fat loss, i don't want to lose muscle and my ketones make sure of that :-) ), my energy level would go up which obviously feels good and the rest of my insulin resistance will also disappear.
so i hope, i have found the missing piece in the puzzle.
keto + HiIT/SIT + good sleep + beneficial supplements (d3, k2, magnesium, fish/krill oil, chromium, alpha lipoic acid ...)
six pack, here i come :-)
You would lose 2-4kg a month doing CICO and enjoying all foods, I feel sad that you are so easily led by keto zealots. I was too, and I recommend you read what Ruben Meerman says in his book Big Fat Myths.
It is not metabolic damage. Our terminology, due to fat loss fixation, is all wrong. It is metabolic adaptation where your body actually becomes more efficient in extracting and using energy (hence you need less food to sustain same workload). I'd say your mitochondria function and density actually increased! It is not negative effect at all.
You cannot build muscle and lose fat at the same time. If you want to build muscle you need to be in caloric surplus, but fat will also be increased at the same time along with water weight. But if you want lose fat you will also lose some muscle. and water weight, so just lose weight without being so scientific. I am sure you mind must be scrambled with all those hypotheses and anecdotes, do you ever get 8 hour's sleep(weight is lost in sleep mode)? There is no such thing as damaged metabolism.
@@1967davidfitness _"You cannot build muscle and lose fat at the same time."_
I lost weight and put on a very noticeable amount of muscle (and increased strength) over the course of six months or so. I lifted weights, did a little HIIT, and used the sauna after every workout.
@@andthereisntone3454 You are right, I recently read Stuart Phillips and his evidence into muscle hypertrophy during a very high protein calorie deficit . I tried to recreate that diet with 3 days a week resistance training, it's for maniacs, but for people without sports science personal support, and in a laboratory it's almost impossible to achieve.
I didnt really get most of the Terminology but he basically said that HIIT is pretty good and superior to regular cardio right?
yes but You need low intensity long 2-3 hours training to get more mitochondrias. See: ruclips.net/video/m8lo5eEVAZI/видео.html
From the data he’s presenting, at least in small group sizes and not large randomized studies, it suggests that Hiit tends to get more positive improvements than “regular cardio” in the values that they were observing (like how much oxygen the subject’s body can take in per breath or how much blood the heart can pump per beat to other things like diabetes prevention or how much mitochondria is present before and after the exercise program (mitochondria, as they say in biology, is the powerhouse of the cell) so more mitochondria means more power output, ie. “stronger muscles”) all of which contribute to a healthier person and decreases the risk of dying of anything interestingly.
So yea in essence what you said is correct.
Hope that helps :)
HIIT?
been almost a year so you might already know or not care but HIIT stands for High-Intensity-Interval-Training
Plzz do not confuse H.I.T (high intensity training) with H.I.I.T. (high intensity INTERVAL training) . Wrong title.
And yet the titlE HAS NOT BEEN CHANGED ???
Yes! Gets on my nerves ha!
Seriously the first 5 minutes Interval Training was mentioned every damn 10 seconds. and on top of that, every slide said INTERVAL TRAINING.
to add HIIT would also be an incorrect title as his main focus is Interval training categories and their mechanisms of adaptation.
HIT is old rubbish, lifting to total failure is rarely beneficial, and the HIT volume is too low, you won't grow with HIT. Mentzer never did HIT to become a bodybuilder, he promoted it to earn money from gym bros.
Studies matching total work aren't really useful for serious athletes as they are both willing and able to do many times more total work at lower intensities than they are capable of doing at high intensity. Also, it's not entirely an either/or decision. Serious athletes do both.
1912 not 2012 Olympics :)
this isn't news to athletes
But since running 5ks and marathons are sociologically some of the most common ways middle aged folk get fit and stay fit, shouldn't it be pointed out that nobody trains for 5ks or marathons using only interval training. Do more than 1 interval session a week, running, and you'll be injured. It's fine for an exercise bike though, but those things are like medieval torture when you can instead go out and jog in a state park under trees with birds singing all around you.
Dumbest idea is to run marathon without any mileage in your pocket. Don’t compare jogging with actual running.
3 interval sessions a weak running is fine should not get injured doing intervals !!! How does one get faster doing 1 interval session a week ?
Regarding the criticism that HIIT isn't particularly "time efficient" over regular/traditional steady state cardio because of all the recovery time required. This overlooks one important factor... shower time.
A HIIT session involving, say, six 30 second sprints with 2:30 recovery would take 18 minutes. Total time about 30 minutes with warm up and cool down (I never bother with cool down). It is my experience that not much sweating takes place with this type of exercise. A shower wouldn't be absolutely required. 30 minutes of steady state cardio? Shower required.
In fact, the aforementioned HIIT routine would like be more like the equivalent of 40 minutes of steady state cardio as far as mitochondrial adaptive potential.
The time argument doesn't stand up to close scrutiny to people who have actually practiced both steady state cardio and HIIT (and who realize HIIT is better, or that steady state cardio is overrated as part of the "calorie model" of exercise).