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http://www.med.unsw.edu.au/somsweb.nsf/resources/POM0801/$file/Jan08.pdf
High-intensity intermittent exercise training Monark cycle ergometers were used for training. For the HIIE protocol, each subject performed 8 s of sprinting and 12 s of turning the pedals over slowly (between 20 and 30 r.p.m.) for a maximum of 60 repeats a session. At the beginning of the 15-week training period, subjects started with a resistance of 0.5 kg and worked as hard as they could during the sprinting phase. Subjects started with as little as 5 min in the conditioning phase and gradually increased work time to a maximum of 20 min. Once an individual could complete 20 min of intermittent sprinting at 0.5 kg, resistance was increased by increments of 0.5 kg. A decrease in the subject’s HR at the current workload presaged an increase in
resistance. The women adapted to the training stimulus rapidly so that by the end of 2 weeks (six exercise sessions), all women were able to complete the full 20 min of exercise. Each training session consisted of a 5-min warm-up at a workload chosen by each subject. At the end of warm-up, subjects followed a prerecorded tape, which included prompts to start and stop cycling with a work/rest ratio of 8 s:12 s. At the end of this conditioning phase, subjects reduced their workload and cooled down for 5 min followed by standard stretches for the quadriceps, hamstrings and posterior calf muscles. HR was recorded during the exercise and cooldown. If an individual missed a session, she would make it up later so that 45 exercise sessions were completed within the 15-week period.
In conclusion, 20 min of HIIE, performed three times per week for 15 weeks compared to the same frequency of 40 min of SSE exercise was associated with significant reductions in
fasting insulin, total body fat, subcutaneous leg fat and abdominal fat.
High-intensity intermittent exercise training Monark cycle ergometers were used for training. For the HIIE protocol, each subject performed 8 s of sprinting and 12 s of turning the pedals over slowly (between 20 and 30 r.p.m.) for a maximum of 60 repeats a session. At the beginning of the 15-week training period, subjects started with a resistance of 0.5 kg and worked as hard as they could during the sprinting phase. Subjects started with as little as 5 min in the conditioning phase and gradually increased work time to a maximum of 20 min. Once an individual could complete 20 min of intermittent sprinting at 0.5 kg, resistance was increased by increments of 0.5 kg. A decrease in the subject’s HR at the current workload presaged an increase in
resistance. The women adapted to the training stimulus rapidly so that by the end of 2 weeks (six exercise sessions), all women were able to complete the full 20 min of exercise. Each training session consisted of a 5-min warm-up at a workload chosen by each subject. At the end of warm-up, subjects followed a prerecorded tape, which included prompts to start and stop cycling with a work/rest ratio of 8 s:12 s. At the end of this conditioning phase, subjects reduced their workload and cooled down for 5 min followed by standard stretches for the quadriceps, hamstrings and posterior calf muscles. HR was recorded during the exercise and cooldown. If an individual missed a session, she would make it up later so that 45 exercise sessions were completed within the 15-week period.
In conclusion, 20 min of HIIE, performed three times per week for 15 weeks compared to the same frequency of 40 min of SSE exercise was associated with significant reductions in
fasting insulin, total body fat, subcutaneous leg fat and abdominal fat.
