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Studies and articles on the Benefits of High Intensity Short Duration Workouts
Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.
Izumi Tabata; Kouji Nishimura, Hirai Motoki, Futoshi Ogita, Motohiko Miyachi, Kaoru Yamamoto, National Institute of Fitness and Sports in Tokyo, Japan
Medicine & Science in Sports & Exercise. 28(10):1327-1330, October 1996.
This study consists of two training experiments using a mechanically braked cycle ergometer and shows that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.
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High-intensity Interval Training: A Time-efficient Strategy for Health Promotion.
Martin J. Gibala, PhD, Department of Kinesiology, McMaster University, Ontario, Canada
Current Sports Medicine Reports 2007, 6:211-213
This commentary highlights recent work from Dr. Gibala's laboratory examining rapid adaptations in exercise capacity and aerobic energy metabolism after short-term HIT. Using the Wingate Test, he explores the effect of HIT on exercise capacity, skeletal muscle adaptations to HIT, compares it with traditional endurance training.
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Impact of exercise intensity on body fatness and skeletal muscle metabolism.
Tremblay, A. et al., Physical Activities Sciences Laboratory, Laval University, Quebec, Canada
Metabolism.1994; 43(7): 814-818.
This study had participants spilt into 2 groups: one group doing 20 weeks of steady state aerobics and the other group did 15 weeks of HIIT (High Intensity Interval Training). The second group exercised for 5 less weeks and expended 48% less calories per exercise bout, but nevertheless burned 900% more fat than the first group. It was concluded that compared to moderate-intensity endurance exercise, high- intensity intermittent exercise causes more calories and fat to be burned following the workout.
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Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans.
Kirsten A. Burgomaster, Krista R. Howarth, Stuart M. Phillips, Mark Rakobowchuk, Maureen J. MacDonald, Sean L. McGee and Martin Gibala, J Physiol 586: 151-160, 2008
In this investigation Burgomaster et al report that 6 weeks of low-volume, high-intensity sprint training induced similar changes in selected whole-body and skeletal muscle adaptations as traditional high-volume, low-intensity endurance workouts undertaken for the same intervention period.
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Specificity of training adaptation: time for a rethink?
John A Hawley, School of Medical Science, RMIT University, Australia, J Physiol 586: 1-2, 2008.
Hawley discusses how long held views regarding the concept of training specificity and response/adaptation are being challenged by recent studies showing that very intense training can be a time-effective and potent stimulus for inducing many of the benefits normally associated with more prolonged, sub maximal endurance-type workouts.
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Studies on the Benefits of High Intensity Training Using the ROM Machine
High-Intensity Exercise on the ROM Training Device Improves VO2 Max and Endurance Capacity in Untrained Adults
Eline M. van Es, Hanno van der Loo. TNO Defence, Security and Safety, Soesterberg, The Netherlands
Official Journal of the American College of Sports Medicine Vol. 39 No.5 Supplement S349 - 2005 (May 2007)
Participants' endurance and VO2max were tested before and after 8 weeks of using the ROM machine; participants exhibited significant increases in both measurements.
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Effects of High-Intensity Exercise on the ROM Training Device On Muscular Strength and Body Composition
Hanno van der Loo, Eline M. van Es. TNO Defence, Security and Safety, Soesterberg, The Netherlands
Official Journal of the American College of Sports Medicine Vol. 39 No.5 Supplement S349 - 1816 (May 2007)
This study investigated whether high intensity training on the ROM machine has a positive effect on whole body strength, body weight, and fat percentage. After the 8 week trial, participants exhibited small, but significant positive improvements in whole body strength and body composition.
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Pilot Study of ROM machine
Robert Girandola, Department of Exercise Sciences, USC, Los Angeles, California
January, 1995
This study, which had participants using the ROM machine for 8 weeks, aimed to test the aerobic training effects and fat burning effects of the ROM machine. After testing VO2 Max values and body fat percentages of the participants before and after the 8 weeks, it was concluded that the ROM machine improves cardio respiratory fitness levels and body composition.
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Burgomaster Journal of Physiology Study
2008 |
Hawley Journal of Physiology Study
2008 |
Gibala Current Sports Medicine Reports Study
2007 |
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Tabata Study
1996 |
USC Study
1995 |
Tremblay Study
1994 |
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ROM machine´s effects on VO2 Max and Endurance Capacity
2007 |
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ROM machine´s effects on Muscular Strength and Body Composition
2007 |
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