An athlete’s ability to resynthesize ATP during high intensity sports such as hockey, sprinting, or football, is a major limiting factor for successful performance. Therefore, a proper strength and conditioning regime should improve an athlete’s anaerobic capacity, as well as their maximal oxygen uptake. Anaerobic capacity is defined as “the maximum amount of ATP which can be supplied by the anaerobic energy system” (Medbo et al. 1988, p.16). Maximal oxygen uptake, or VO2max, is the maximum amount of oxygen that an individual can utilize during intense exercise. Once an individual passes their maximal oxygen uptake during competition or exercise, the anaerobic/ATP energy system kicks in. In order to increase an athlete’s anaerobic capacity, the ability to resynthesize ATP must be improved. Adenosine triphosphate (ATP) is a high energy chemical compound that is responsible for muscle contraction. It is the only useable form of energy in the body.
In the 1990’s, the Japanese National Speed Skating Team had the top speed skaters in the world. The head coach, Kouichi Irisawa, had been using a high intensity intermittent training (HIIT) protocol for several years, which resulted in the success of the national speed skating team. The protocol consisted of 7 to 8 sets of 20 seconds all out exhaustive sprints, followed 10 seconds rest.
In 1996, Dr. Izumi Tabata, from the Department of Physiology and Biomechanics at the National Institute of Fitness and Sports in Japan, conducted an experiment comparing the effects of a moderate intensity endurance (aerobic) training protocol versus the effects on high intensity intermittent training (HIIT) protocol on anaerobic capacity and VO2max.
In 1996, Dr. Izumi Tabata, from the Department of Physiology and Biomechanics at the National Institute of Fitness and Sports in Japan, conducted an experiment comparing the effects of a moderate intensity endurance (aerobic) training protocol versus the effects on high intensity intermittent training (HIIT) protocol on anaerobic capacity and VO2max.
The study consisted of two 6 week training experiments using a mechanically braked cycle ergometer.
(Monark, Stockholm, Sweden).
(Monark, Stockholm, Sweden).
Experiment 1 - Moderate Intensity Endurance Training Protocol
7 subjects completed a 6 week moderate intensity endurance training program. Maximal oxygen uptake and anaerobic capacity were measured prior and upon completion of the 6 week training program.
The 6 week moderate intensity endurance training protocol consisted of a frequency of 5 days per week, at an intensity of 70% of VO2max, 60 minutes per day, on a mechanically braked cycle ergometer at a pedaling rate of 70 rpm.
After the 6 week training, anaerobic capacity did not increase significantly, while VO2max significantly increased from 53 +- 5 ml\kg\min to 58 +- 3 ml\kg\min.
The 6 week moderate intensity endurance training protocol consisted of a frequency of 5 days per week, at an intensity of 70% of VO2max, 60 minutes per day, on a mechanically braked cycle ergometer at a pedaling rate of 70 rpm.
After the 6 week training, anaerobic capacity did not increase significantly, while VO2max significantly increased from 53 +- 5 ml\kg\min to 58 +- 3 ml\kg\min.
Experiment 2 – High Intensity Interval Training Protocol.
7 subjects performed the exhaustive high intensity intermittent training (HIIT) protocol 5 days per week for 6 weeks. The exhaustive HIIT protocol consisted of 7 to 8 sets of 20 seconds at 170% of VO2max on a cycle ergometer, at a rate no less than 85 rpm. Each 20 second bout was followed by 10 seconds rest. When more than nine sets of the exercise could be completed, exercise intensity was increased by 11 W.
After the 6 week training period, VO2Max increased by 7 ml/kg/min, while the anaerobic capacity increased by 28%.
After the 6 week training period, VO2Max increased by 7 ml/kg/min, while the anaerobic capacity increased by 28%.
Results
The 6 week moderate intensity endurance training experiment did not increase anaerobic capacity at all, whereas the HIIT protocol increased anaerobic capacity by 28%. The moderate intensity endurance training protocol did increase the aerobic capacity by 5 ml/min/kg, however, the HIIT protocol increased the VO2max by 7 ml/min/kg.
Conclusion
"High-intensity intermittent training is a very potent means of increasing maximal oxygen uptake". Strength & conditioning coaches and exercise professionals looking to significantly increase their athletes/clients aerobic and anaerobic capacity simultaneously can implement a high-intensity intermittent training into their programs. The HIIT protocol considerably improved the VO2max and anaerobic capacity in the subjects of Tabata’s influential study. The high-intensity intermittent training protocol improved anaerobic capacity by 28%, and maximal oxygen uptake increased by 7 ml/kg/min. This study was the first to demonstrate an increase in both anaerobic capacity and maximal aerobic power simultaneously.
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