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LUIS
CERCA
luiscerca@gmail.com
13/11/14
13/11/14
CONCEITOS
High
Intensity
Aerobic
Interval
Training
(HIAIT)
Sprint
Interval
Training
(SIT)
High
Intensity
Interval
Training
(HIIT)
Polarized
Training
(PT)
High
Intensity
Circuit
Training
(HICT)
High
Intensity
Interval
Exercise
(HIIE)
ACSM
(2014),
Gibala
&
Jones
(2013),
Klika
&
Jordan
(2013),
Schoenfeld
&
Dawes
(2009)
Stephen
H.
Boutcher
(2011),
Stggl
&Sperlich
(2014)
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13/11/14
METODOLOGIA
Perodos
com
durao
de
5
segundos
a
8
minutos,
com
uma
intensidade
de
80
a
90%
da
FCmax
esTmada
Perodos
de
recuperao
com
duraes
variadas
(de
metade
a
8x
o
tempo
de
aTvidade),
com
intensidades
de
40
a
50%
Wingate
30
X
4
....
R
1:8
Tabata
20
X
10
....
R
:1
Uma
sesso
de
treino
poder
ter
um
volume
entre
os
20
a
40
minutos
ACSM
(2014),
Boutcher
(2011),
Gibala
(2009),
Whyte
et
al(2010)
13/11/14
CONSIDERAES
Dependendo
da
idade
e
apTdo
hsica
do
indivduo,
da
durao
e
da
intensidade,
o
HIIT
apresenta
melhorias
no
VO2max
entre
4
a
46%
(Burgomaster
et
al.,
2008;
Helgerud
et
al.,
2007;
Perry
et
al.,
2008;
Tremblay
et
al.,
1994;
Warburton
et
al.,
2005).
}
CONSIDERAES
A
ACSM
recomenda
treino
intervalado
aps
um
perodo
de
adaptao
inicial
entre
2
a
3
meses
(ACSM,
2014)
O
HIIT
dever
ser
supervisionado
em
indivduos
sedentrios
e
de
elevado
risco
(Kessler
et
al.,
2012;
Mirleman
et
al.,
1993)
A
literatura
relaTvamente
limitada
no
que
se
refere
a
eccia
do
HIIT
em
populao
sedentria
e/ou
obesa
(Astorino
et
al.,
2013;
Lunt
et
al.,
2014;
Sijie
et
al.,
2012).
13/11/14
ParTcipants
exercised
at
45-55%
HRR
and
60%
HRR
for
weeks
1-4
and
4-12,
respecTvely.
The
CMIET
+
HIIT
group
performed
four
sessions
of
CMIET
each
week
interspersed
with
one
session
of
HIIT.
The
HIIT
protocol
involved
eight,
60
second
intervals
at
100%
VO2max,
separated
by
150
seconds
acWve
recovery
Both
exercising
groups
showed
clinically
meaningful
improvements
in
VO2max.
Nevertheless,
it
remains
unclear
whether
one
type
of
exercise
training
regimen
elicits
a
superior
improvement
in
cardiorespiratory
tness
relaTve
to
its
counterpart.
Review
Ar)cle
High-Intensity
Intermirent
Exercise
and
Fat
Loss
Stephen
H.
Boutcher
School of Medical Sciences, Faculty of Medicine, University of New South Wales, Sydney, 20Australia
Regular
HIIE
produces
signicant
increases
in
aerobic
and
anaerobic
tness
and
brings
about
signicant
skeletal
muscle
adaptaTons
that
are
oxidaTve
and
glycolyTc
in
nature.
The
eects
of
HIIE
on
subcutaneous
and
abdominal
fat
loss
are
promising
but
more
studies
using
overweight
individuals
need
to
be
carried
out.
Given
that
the
major
reason
given
for
not
exercising
is
Wme,it
is
likely
that
the
brevity
of
HIIE
protocols
should
be
appealing
to
most
individuals
interested
in
fat
reducWon.
The
opTmal
intensity
and
length
of
the
sprint
and
rest
periods
together
with
examinaTon
of
the
benets
of
other
HIIE
modaliTes
need
to
be
established.
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13/11/14
HIIT
group
performed
interval
exercises
at
the
individualized
heart
rate
(HR)
of
85%
of
VO2max
and
separated
by
brief
periods
of
low
intensity
acWvity
(HR
at
50%
of
VO2max),
while
the
moderate
intensity
conWnuous
training
(MICT)
group
did
conTnuous
walking
and/or
jogging
at
the
individualized
HR
of
50%
of
VO2max.
Results
achieved
by
our
relaTvely
large
groups
of
homogeneous
subjects
have
demonstrated
that
the
HIIT
program
is
an
eecWve
measure
for
the
treatment
of
young
women
who
are
overweight.
13/11/14
LUIS
CERCA
luiscerca@gmail.com
LUIS
CERCA
luiscerca@gmail.com
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