High Intensity Workouts & Endurance

Researcher Martin Gibala of McMaster University has been one of the pioneers in the study of high intensity workouts, and his findings have gone a long way in the validating the effectiveness of the principles behind our short high intensity workouts. In one study conducted at McMaster University in Ontario, participants were broken into two groups. One group was made to cycle at their highest capacity for 20 to 30 seconds for a total of two to three minutes of high intensity exercises per training session. The other group rode a stationary bike at a regular and sustainable pace for 90 and 120 minutes at a pace in keeping with the traditionally recommended target heart rate range. Each group exercised three times a week and after two weeks both groups showed almost exactly the same increases in their overall endurance, with the high intensity workout group having slightly better aerobic performance as measured on a stationary bicycle time trial.1 Even though this group had exercised only six to nine minutes per week in total, while the other group had trained for an average of five hours a week!1

High Intensity Workouts Can Increase Endurance More Effectively Than Traditional Aerobic Exercise

Further investigation into the muscle tissues of subjects in the high intensity training group found changes on a molecular level that indicate increased fitness levels. These changes were equally evident in both groups in spite of the huge discrepancies in training times. According to Dr. Gibla’s findings, the number and size of the mitochondria within the muscles of the students performing the short high intensity workouts had increased significantly.1 A change that was thought to occur only after prolonged endurance training.2 Since mitochondria enable muscle cells to use oxygen to create energy, changes in the volume of the mitochondria can have a marked impact on endurance performance.

High Intensity Workouts A More Efficient Way To Increase Endurance & Performance

To summarize, a mere six minutes of high intensity workouts were proven in Dr. Gilba’s studies to be far more efficient than prolonged exercise for increasing fitness and endurance. While you wouldn’t think that a training regiment of such short duration could be the most effective workout method for building endurance, the science is irrefutable and similar results have been found in several other studies.3,4,5 One very interesting side effect was that the group engaged in the short, high intensity workouts had also lost significant amounts of body fat in the process and gained lean muscle mass pointing to another attribute of brief high intensity workouts.

References:

1. 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

2. Specificity of training adaptation: time for a rethink? John A. Hawley-J. Physiol. 2008

3. 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.

4. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K.-Med Sci Sports Exerc. 1996 Oct;28(10):1327-30.

5. 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

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High Intensity Workouts For Weight Loss & Muscle Building

Additional Studies On High Intensity Workouts & Endurance

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

Summary:

In this investigation Burgomaster et al reported that 6 weeks of low-volume, high intensity workouts using sprint exercises induced similar changes in skeletal muscle adaptations as traditional high-volume, low-intensity endurance workouts performed for the same period of time.

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.

Summary:

In this study it was found that medium-intensity aerobic training that is conventionally used to improve maximal aerobic power does not change anaerobic capacity. The study also found that high intensity interval type training may improve both anaerobic and aerobic energy supplying systems significantly, possibly from the intense stimulation on both systems at the same time.

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