Increased expression of fatigue-resistance slow twitch muscle fibers Increase in cell regulatory mechanisms of metabolismġ1. Increase in mitochondria (energy factory of cell)ĩ. Increased carbohydrate sparing (thus greater use for fat as fuel)Ĩ. Increased left ventricle dilation and chamber volumeħ.
Faster diffusion rates of oxygen and fuel into muscleĦ. Increased oxidative enzymes and efficiencyĥ. Consistent bouts of endurance exercise such as 30-60 minutes of continuous running or cycling performed 3-7 days per week leads to several other cardiovascular adaptations including the following:ģ.
These adaptations include thickening of the heart muscle and increased left ventricle size, which contribute to improved heart function during exercise. Heart muscle structure adaptations are common with progressively increasing amounts of endurance training. This boosted preload contributes to the heart's enhanced stroke volume during exercise, which is a major determinant of aerobic performance (Joyner and Coyle, 2008). The contraction of the skeletal muscle also increases venous blood flow return to the heart, which increases ventricle blood filling (called the preload). Combined, these variables increase blood flow and oxygen supply to meet the demands of the exercising muscles. During aerobic exercise the performance of the heart is based on heart rate, the amount of blood pumped per beat (stroke volume), and heart contractility, or the forcefulness of each heart contraction. Additionally, research examples of HIIT and continuous endurance training workouts are included in this article.Ĭardiovascular Physiology 101: Basic Reponses and Adaptations of Aerobic Trainingīefore comparing HIIT and continuous endurance training, a brief review of the cardiovascular responses and adaptations to chronic aerobic exercise is warranted, because it is central to both programs. Continuous aerobic training is defined as exercise (e.g., running, cycling, swimming, etc.) lasting greater than 20 minutes and held at steady intensity during the entire bout. Therefore, the purpose of this article is to discuss and compare the cardiovascular, skeletal muscle, and metabolic adaptations to HIIT versus continuous endurance exercise. The breadth of current research has revealed that HIIT improves numerous physiological parameters, often in less time when measured against high volume continuous exercise (Daussin et al., 2008). To improve cardiovascular fitness the belief has always been to increase the volume of exercise, whether it's longer runs, bike rides, or extended time on an aerobic machine (e.g., stairstepper, elliptical, cycle, treadmill). As the knowledge of HIIT increased, exercise scientists demonstrated that this type of exercise not only provides performance benefits for athletes and improves the health of recreational exercisers, but it may also be a suitable alternative to endurance training, or continuous aerobic exercise. Billat (2001) points out that as early as 1912 Hannes Kolehmainen, famous Finish Olympic long-distance runner, was employing interval training in his workouts. This method of training involves repeated bouts of high intensity efforts that range from 5 seconds to 8 minutes followed by recovery periods of varying lengths of time. The fitness industry is currently experiencing a surge of interest and growth in high intensity interval training (HIIT). HIIT vs Continuous Endurance Training: Battle of the Aerobic Titans
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