High-intensity interval training for teenage athletes -
Teen Vogue : How would your body respond differently to a HIIT workout than a long, single-pace jog? Mitch Rice : "Your body responds to HITT by causing excessive post ercise oxygen consumption EPOC , which is your body's own after burner effect.
When compared to long aerobic workouts, HITT allows your body to use oxygen more efficiently, which leads to a higher resting metabolic rate. Mitch Rice : "HITT workouts are safe as long as you look out for warning signs of over-training, such as increased fatigue, and slow recovery.
Consulting a medical professional may be advised for individuals with a history of injuries. Repeat for five rounds after a five-minute warm-up and a five minute cool down.
You can do it once a week to condition your athletic capacity or once a month to reassess your cardio-respiratory health. Mitch Rice : "If you don't have a trainer, you can create own HIIT workouts by applying this strategy for different periods of time.
For example, instead of walking for 30 seconds and sprinting for 30 seconds, you can do push ups or jump rope for 60 on and 60 off for up to 20 minutes.
One of the most popular formats for HIIT is Tabata. This involves performing an ercise for 20 seconds on and 10 seconds off for a total of four minutes or eight cycles. Just be sure to maintain proper ercise form throughout workout.
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et al. Effects of High-Intensity Interval Training HIIT on Physical Performance in Female Team Sports: A Systematic Review. Sports Med - Open 9 , 78 Download citation. Received : 08 November Accepted : 28 July Published : 18 August Anyone you share the following link with will be able to read this content:.
Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. Skip to main content. Search all SpringerOpen articles Search. Download PDF. Abstract Background There is limited information regarding adaptation of HIIT in female athletes which is important since the adaptation to HIIT may be different compared to male athletes.
Methods The following databases Google Scholar, PubMed, Web of Science, Cochrane Library, ProQuest and Science Direct were searched prior to September 2nd, Results A total of 13 studies met the inclusion criteria, with a total of participants.
Conclusion HIIT has significant effects on VO 2 max, RSA, change of direction speed, speed and explosive strength in female team sports, regardless of the competition level. Key Points High-intensity interval training HIIT is a time-effective approach for improving physical performance in female team sports.
HIIT methods optimize both pre-season and in-season performance in different female team sports. Introduction High-intensity interval training HIIT is considered to be an effective type of training for improving both metabolic and cardiovascular functions of athletes [ 1 , 2 ]. Methods Literature Identification Search and study analysis was done in accordance with PRISMA guidelines [ 18 , 19 ].
Inclusion Criteria Type of study and participants: Longitudinal, randomized and matched controlled trials investigating HIIT interventions were included in the systematic review without any restrictions regarding publication date.
Risk of Bias Assessment The risk of bias was assessed according to the PRISMA recommendation, i. Data Extraction The data were extracted by two authors independently, while the third author cross-reviewed the data for accuracy and completeness.
Results Study Selection and Characteristics The electronic databases search and scanning of reference lists of articles revealed a total of 11, relevant studies. Included studies in the systematic review based on pre-defined criteria PRISMA flow chart. Full size image. Table 1 Studies included in the qualitative analysis Full size table.
Table 2 Research output Full size table. Table 3 PEDro scale results Full size table. Discussion This systematic review has revealed that HIIT can improve physical performance in female team sport athletes. Conclusion It can be concluded that HIIT programs, regardless of the type, induce improvements in VO 2 max, RSA, change of direction speed, speed, explosive strength of the lower limbs and body composition in female athletes who are engaged in team sports.
Availability of Data and Materials Not applicable. References Foster C, Farland CV, Guidotti F, Harbin M, Roberts B, Schuette J, et al. PubMed PubMed Central Google Scholar Laursen P, Buchheit M.
Google Scholar Kunz P, Engel FA, Holmberg H-C, Sperlich B. Google Scholar Stone NM, Kilding AE. Google Scholar Martins C, Kazakova I, Ludviksen M, Mehus I, Wisloff U, Kulseng B, et al. PubMed Google Scholar Siegler J, Gaskill S, Ruby B. PubMed Google Scholar Taylor JM, Macpherson TW, McLaren SJ, Spears I, Weston M.
PubMed Google Scholar Wright MD, Hurst C, Taylor JM. PubMed Google Scholar Aschendorf PF, Zinner C, Delextrat A, Engelmeyer E, Mester J.
PubMed Google Scholar Buchheit M, Laursen PB. Google Scholar Engel FA, Ackermann A, Chtourou H, Sperlich B.
Reenage Blog » How To: High-Intensity Interval Training HIIT for Hydration for high-intensity sports School Students. High Intensity Interval Training HI trainjng T is the ultimate cutting-edge workout to challenge both the hardcore athlete and novice exerciser. Moreover, the versatility of HI 2 T makes it easy to manage large training groups or class sizes especially when time and space is limited. Weight Plate Series Standing Rows Military Press Biceps Curls Tricepts Extension. Our principal would like us to implement HIIT training. Athltes High-intensity interval training HIIT is as a time-efficient alternative intreval Hydration for high-intensity sports or low-intensity continuous fir for Natural sources of B vitamins variables related to Eco-Safe Energy Options and anaerobic performance in young and adolescent athletes. Objectives: To assess original research athletees enhancement of endurance Carbohydrate metabolism and carbohydrate loading anaerobic exercise performance in young and adolescent athletes performing HIIT. Method: Relevant articles published in peer-reviewed journals were retrieved from the electronic databases PubMed and SPORTDiscus in December Inclusion criteria were: i controlled trials HIIT vs. Results: Twenty four studies, involving athletes mean age: HIIT exerted no or small positive mean ES on peak oxygen uptake VO 2peakrunning performance, repeated sprint ability, jumping performance and submaximal heart rate. HIIT largely and positively affected running speed and oxygen consumption at various lactate- or ventilatory-based thresholds, as well as for sprint running performance.
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