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HIIT entrenamiento intervalado de alta intensidad Mintxo Lasaosa Curso Entrenador Superior de Musculación APECED

Qué es HIIT?? Entrenamiento a intervalos de alta intensidad (HIIT), también llamado ejercicio intermitente de alta intensidad (HIIE) o sprint entrenamiento interválico, es una forma mejorada de intervalo de entrenamiento, una estrategia de ejercicio alternando períodos de ejercicio anaeróbico intenso corto con períodos de recuperación menos intensos. HIIT es una forma de ejercicio cardiovascular. Sesiones HIIT generalmente pueden variar de 9–20 minutos. Estos entrenamientos cortos, intensos proporcionan mayor capacidad atlética y condición, metabolismo de la glucosa mejora y mayor quema de grasa.

http://en.wikipedia.org/wiki/High-intensity_interval_training

Protocolo típico del HIIT Una sesión HIIT consiste en un período de ejercicio, seguido de seis a diez repeticiones del ejercicio de alta intensidad, separados por el ejercicio de intensidad media y terminando con un período de enfriamiento de ejercicio de calentamiento. Cerca de máxima intensidad puede hacerse en el ejercicio de alta intensidad. El ejercicio medio debe ser aproximadamente 50% intensidad. El número de repeticiones y la longitud de cada uno dependen el ejercicio. El objetivo es hacer al menos seis ciclos y que toda la sesión HIIT durar por lo menos quince minutos y no más de veinte. No hay ninguna fórmula específica para HIIT. Dependiendo de su nivel desarrollo cardiovascular, el nivel de moderada intensidad puede ser tan lenta como caminar. El protocolo original establece una relación 2:1 de trabajo en períodos de recuperación, por ejemplo, de 30 a 40 segundos de duro Sprint alternados con 15-20 segundos de trotar o caminar. HIIT constituye una excelente manera para aprovechar al máximo un entrenamiento que es limitado en el tiempo.

OBJETIVO activación metabólica (mejoras anaeróbica y aeróbica) PROTOCOLO es único, basado en Dr Tabata • 5 minutos de calentamiento • 8 intervalos de 20” de alta intensidad en uno o varios ejercicios, seguidos de 10” de descanso • 2 minutos de enfriamiento • 1 o varios ejercicios en un entrenamiento, depende del nivel

http://www.ritsumei.ac.jp/eng/html/research/areas/featresearchers/interview/izumi_t.html/

Método Tabata basado en un estudio de 1996 [6] por profesor Izumi Tabata (田畑 泉) , utiliza 20 segundos de ejercicio ultra-intenso (a una intensidad de alrededor del 170% de VO2max) seguido de 10 segundos de descanso, repetidas continuamente durante 4 minutos (8 ciclos). Tabata había llamado el protocolo IE1. En el estudio original, los atletas entrenaban 4 veces por semana, además de otro día de entrenamiento de estado estacionario y obtuvieron ganancias similares a un grupo de atletas que hicieron la formación de estado estacionario (70% VO2max) 5 veces por semana. El grupo de estado estacionario tuvo un mayor VO2max al final (de 52 a 57 ml/kg/min), pero el grupo Tabata había iniciado inferior y ganó más general (de 48 a 55 ml/kg/min). Además, sólo el grupo Tabata obtuvo beneficios de capacidad anaeróbica. "... 8 muy duros intervalos de 20 segundos con períodos de descanso de 10 segundos puede ser uno de los mejores programas de entrenamiento posibles". dr. Izumi Tabata, Instituto Nacional de la salud y la nutrición, Tokio, Japón

TABATA, el origen del HIIT Med Sci Sports Exerc. 1996 Oct;28(10):1327-30. 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. Source Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan. Abstract This study consists of two training experiments using a mechanically braked cycle ergometer. First, the effect of 6 wk of moderate-intensity endurance training (intensity: 70% of maximal oxygen uptake (VO2max), 60 min.d-1, 5 d.wk-1) on the anaerobic capacity (the maximal accumulated oxygen deficit) and VO2max was evaluated. After the training, the anaerobic capacity did not increase significantly (P > 0.10), while VO2max increased from 53 +/- 5 ml.kg-1 min-1 to 58 +/- 3 ml.kg-1.min-1 (P < 0.01) (mean +/- SD). Second, to quantify the effect of highintensity intermittent training on energy release, seven subjects performed an intermittent training exercise 5 d.wk-1 for 6 wk. The exhaustive intermittent training consisted of seven to eight sets of 20-s exercise at an intensity of about 170% of VO2max with a 10-s rest between each bout. After the training period, VO2max increased by 7 ml.kg-1.min-1, while the anaerobic capacity increased by 28%. In conclusion, this study showed 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.

HIIT y Salud

J Appl Physiol. 2005 Jun;98(6):1985-90. Epub 2005 Feb 10.

Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans. Burgomaster KA, Hughes SC, Heigenhauser GJ, Bradwell SN, Gibala MJ. Source Exercise Metabolism Research Group, Dept. of Kinesiology, McMaster University, Hamilton, Ontario, Canada L8S 4K1. Abstract Parra et al. (Acta Physiol. Scand 169: 157-165, 2000) showed that 2 wk of daily sprint interval training (SIT) increased citrate synthase (CS) maximal activity but did not change "anaerobic" work capacity, possibly because of chronic fatigue induced by daily training. The effect of fewer SIT sessions on muscle oxidative potential is unknown, and aside from changes in peak oxygen uptake (Vo(2 peak)), no study has examined the effect of SIT on "aerobic" exercise capacity. We tested the hypothesis that six sessions of SIT, performed over 2 wk with 1-2 days rest between sessions to promote recovery, would increase CS maximal activity and endurance capacity during cycling at approximately 80% Vo(2 peak). Eight recreationally active subjects [age = 22 +/- 1 yr; Vo(2 peak) = 45 +/- 3 ml.kg(-1).min(-1) (mean +/- SE)] were studied before and 3 days after SIT. Each training session consisted of four to seven "all-out" 30-s Wingate tests with 4 min of recovery. After SIT, CS maximal activity increased by 38% (5.5 +/- 1.0 vs. 4.0 +/- 0.7 mmol.kg protein(-1).h(-1)) and resting muscle glycogen content increased by 26% (614 +/- 39 vs. 489 +/- 57 mmol/kg dry wt) (both P < 0.05). Most strikingly, cycle endurance capacity increased by 100% after SIT (51 +/- 11 vs. 26 +/- 5 min; P < 0.05), despite no change in Vo(2 peak). The coefficient of variation for the cycle test was 12.0%, and a control group (n = 8) showed no change in performance when tested approximately 2 wk apart without SIT. We conclude that short sprint interval training (approximately 15 min of intense exercise over 2 wk) increased muscle oxidative potential and doubled endurance capacity during intense aerobic cycling in recreationally active individuals.

J Appl Physiol. 2006 Jun;100(6):2041-7. Epub 2006 Feb 9.

Effect of short-term sprint interval training on human skeletal muscle carbohydrate metabolism during exercise and time-trial performance. Burgomaster KA, Heigenhauser GJ, Gibala MJ. Abstract Our laboratory recently showed that six sessions of sprint interval training (SIT) over 2 wk increased muscle oxidative potential and cycle endurance capacity (Burgomaster KA, Hughes SC, Heigenhauser GJF, Bradwell SN, and Gibala MJ. J Appl Physiol 98: 1895-1900, 2005). The present study tested the hypothesis that shortterm SIT would reduce skeletal muscle glycogenolysis and lactate accumulation during exercise and increase the capacity for pyruvate oxidation via pyruvate dehydrogenase (PDH). Eight men [peak oxygen uptake (VO2 peak)=3.8+/-0.2 l/min] performed six sessions of SIT (4-7x30-s "all-out" cycling with 4 min of recovery) over 2 wk. Before and after SIT, biopsies (vastus lateralis) were obtained at rest and after each stage of a twostage cycling test that consisted of 10 min at approximately 60% followed by 10 min at approximately 90% of VO2 peak. Subjects also performed a 250-kJ time trial (TT) before and after SIT to assess changes in cycling performance. SIT increased muscle glycogen content by approximately 50% (main effect, P=0.04) and the maximal activity of citrate synthase (posttraining: 7.8+/-0.4 vs. pretraining: 7.0+/-0.4 mol.kg protein -1.h-1; P=0.04), but the maximal activity of 3-hydroxyacyl-CoA dehydrogenase was unchanged (posttraining: 5.1+/0.7 vs. pretraining: 4.9+/-0.6 mol.kg protein -1.h-1; P=0.76). The active form of PDH was higher after training (main effect, P=0.04), and net muscle glycogenolysis (posttraining: 100+/-16 vs. pretraining: 139+/-11 mmol/kg dry wt; P=0.03) and lactate accumulation (posttraining: 55+/-2 vs. pretraining: 63+/-1 mmol/kg dry wt; P=0.03) during exercise were reduced. TT performance improved by 9.6% after training (posttraining: 15.5+/-0.5 vs. pretraining: 17.2+/-1.0 min; P=0.006), and a control group (n=8, VO2 peak=3.9+/-0.2 l/min) showed no change in performance when tested 2 wk apart without SIT (posttraining: 18.8+/-1.2 vs. pretraining: 18.9+/-1.2 min; P=0.74). We conclude that short-term SIT improved cycling TT

performance and resulted in a closer matching of glycogenolytic flux and pyruvate oxidation during submaximal exercise.

J Appl Physiol. 2007 Apr;102(4):1439-47. Epub 2006 Dec 14.

Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. Talanian JL, Galloway SD, Heigenhauser GJ, Bonen A, Spriet LL. Department of Human Health and Nutritional Sciences, University of Guelph, Guelph, Ontario, Canada. [email protected] Abstract Our aim was to examine the effects of seven high-intensity aerobic interval training (HIIT) sessions over 2 wk on skeletal muscle fuel content, mitochondrial enzyme activities, fatty acid transport proteins, peak O(2) consumption (Vo(2 peak)), and whole body metabolic, hormonal, and cardiovascular responses to exercise. Eight women (22.1 +/- 0.2 yr old, 65.0 +/- 2.2 kg body wt, 2.36 +/- 0.24 l/min Vo(2 peak)) performed a Vo(2 peak) test and a 60-min cycling trial at approximately 60% Vo(2 peak) before and after training. Each

session consisted of ten 4-min bouts at approximately 90% Vo(2 peak) with 2 min of rest between intervals. Training increased Vo(2 peak) by 13%. After HIIT, plasma epinephrine and heart rate were lower during the final 30 min of the 60-min cycling trial at approximately 60% pretraining Vo(2 peak). Exercise whole body fat oxidation increased by 36% (from 15.0 +/- 2.4 to 20.4 +/- 2.5 g) after HIIT. Resting muscle glycogen and triacylglycerol contents were unaffected by HIIT, but net glycogen use was reduced during the posttraining 60-min cycling trial. HIIT significantly increased muscle mitochondrial betahydroxyacyl-CoA dehydrogenase (15.44 +/- 1.57 and 20.35 +/- 1.40 mmol.min(-1).kg wet mass(-1) before and after training, respectively) and citrate synthase (24.45 +/- 1.89 and 29.31 +/- 1.64 mmol.min(-1).kg wet mass(-1) before and after training, respectively) maximal activities by 32% and 20%, while cytoplasmic hormone-sensitive lipase protein content was not significantly increased. Total muscle plasma membrane fatty acid-binding protein content increased significantly (25%), whereas fatty acid translocase/CD36 content was unaffected after HIIT. In summary, seven sessions of HIITover 2 wk induced marked increases

in whole body and skeletal muscle capacity for fatty acid oxidation during exercise in moderately active women

Después de 7 sesiones: -Disminuye el consumo de CHO - aumenta el consumo de grasa

Appl Physiol Nutr Metab. 2008 Dec;33(6):1112-23. High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle. Perry CG, Heigenhauser GJ, Bonen A, Spriet LL. Source Department of Human Health and Nutritional Sciences, University of Guelph, ON N1G 2W1, Canada. [email protected] Abstract High-intensity aerobic interval training (HIIT) is a compromise between time-consuming moderate-intensity training and sprint-interval training requiring all-out efforts. However, there are few data regarding the ability of HIIT to increase the capacities of fat and carbohydrate oxidation in skeletal muscle. Using untrained recreationally active individuals, we investigated skeletal muscle and whole-body metabolic adaptations that occurred following 6 weeks of HIIT (~1 h of 10 x 4 min intervals at ~90% of peak oxygen consumption (VO2 peak), separated by 2 min rest, 3 d.week-1). A VO2 peak test, a test to exhaustion (TE) at 90% of pre-training VO2 peak, and a 1 h cycle at 60% of pre-training VO2 peak were performed pre- and post-HIIT. Muscle biopsies were sampled during the TE at rest, after 5 min, and at exhaustion. Training power output increased by 21%, and VO2 peak increased by 9% following HIIT. Muscle adaptations at rest included the following: (i) increased cytochrome c oxidase IV content (18%) and maximal activities of the mitochondrial enzymes citrate synthase (26%), beta-hydroxyacyl-CoA dehydrogenase (29%), aspartate-amino transferase (26%), and pyruvate dehydrogenase (PDH; 21%); (ii) increased FAT/CD36, FABPpm, GLUT 4, and MCT 1 and 4 transport proteins (14%-30%); and (iii) increased glycogen content (59%). Major adaptations during exercise included the following: (i) reduced glycogenolysis, lactate accumulation, and substrate phosphorylation (0-5 min of TE); (ii) unchanged PDH activation (carbohydrate oxidation; 0-5 min of TE); (iii) ~2-fold greater time during the TE; and (iv) increased fat oxidation at 60% of pre-training VO2 peak. This study demonstrated that 18 h of repeated high-intensity exercise sessions over 6 weeks (3 d.week-1) is a powerful method to increase whole-body and skeletal muscle capacities to oxidize fat and carbohydrate in previously untrained individuals.

Eur J Appl Physiol. 2010 Nov;110(5):893-903. Epub 2010 Jul 14.

High-intensity exercise and carbohydrate-reduced energy-restricted diet in obese individuals. Sartor F, de Morree HM, Matschke V, Marcora SM, Milousis A, Thom JM, Kubis HP. Source School of Sport, Health and Exercise Sciences, Bangor University, George Building, Holyhead Road, Bangor, Gwynedd, UK. Abstract Continuous high glycemic load and inactivity challenge glucose homeostasis and fat oxidation. Hyperglycemia and high intramuscular glucose levels mediate insulin resistance, a precursor state of type 2 diabetes. The aim was to investigate whether a carbohydrate (CHO)-reduced diet combined

with high-intensity interval training (HIIT) enhances the beneficial effects of the diet alone on insulin sensitivity and fat oxidation in obese individuals. Nineteen obese subjects underwent 14 days of CHO-reduced and energy-restricted diet. Ten of them combined the diet with HIIT (4 min bouts at 90% VO(2peak) up to 10 times, 3 times a week). Oral glucose insulin sensitivity (OGIS) increased significantly in both groups; [diet-exercise (DE) group: pre 377 ± 70, post 396 ± 68 mL min(-1) m(-2); diet (D) group: pre 365 ± 91, post 404 ± 87 mL min(-1) m(-2); P < 0.001]. Fasting respiratory exchange ratio (RER) decreased significantly in both groups (DE group: pre 0.91 ± 0.06, post 0.88 ± 0.06; D group: pre 0.92 ± 0.07, post 0.86 ± 0.07; P = 0.002). VO(2peak) increased significantly in the DE group (pre 27 ± 5, post 32 ± 6 mL kg(1) min(-1); P < 0.001), but not in the D group (pre 26 ± 9, post 26 ± 8 mL kg(-1) min(-1)). Lean mass and resistin were preserved only in the DE group (P < 0.05). Fourteen days of CHO-reduced diet improved

OGIS and fat oxidation (RER) in obese subjects. The energy-balanced HIIT did not further enhance these parameters, but increased aerobic capacity (VO(2peak)) and preserved lean mass and resistin.

Eur J Appl Physiol. 2011 Jul;111(7):1279-86. Epub 2010 Dec 4. Adaptations to high-intensity training are independent of gender. Astorino TA, Allen RP, Roberson DW, Jurancich M, Lewis R, McCarthy K, Trost E. Source Department of Kinesiology, California State University, San Marcos, 333 S. Twin Oaks Valley Road, MH 352, San Marcos, CA 92096-0001, USA. [email protected] Abstract The purpose of this study was to identify potential gender discrepancies in adaptation to lowvolume high-intensity interval training (HIT). Active, young men (n = 11, age = 25.3 ± 5.5 years) and women (n = 9, age = 25.2 ± 3.1 years) matched for age, physical activity, and VO(2max) completed six sessions of HIT separated by 48 h over a 2-3 week period. Subjects completed four Wingate tests on days 1 and 2, five on days 3 and 4, and six on days 5 and 6. A control group of five men and four women (age = 22.8 ± 2.8 years) completed all testing, but did not perform HIT. Changes in VO(2max), oxygen (O(2)) pulse, peak/mean power output, fatiguability, substrate oxidation, and voluntary force production of the knee flexors and extensors were examined pre- and post-training with repeated measures ANOVA, with gender and group as between-subjects variables. Results showed significant (p < 0.05) improvements in VCO(2max) and peak/mean power output in response to HIT, as well as reduced respiratory exchange ratio and heart rate during submaximal exercise. The magnitude of change in VO(2max) (5.9 vs. 6.8%), power output (10.4-14.9% vs. 9.1-10.9%), and substrate oxidation was similar (p > 0.05) between men and women. Data show that adaptations to 6 days of low-volume HIT are similar in men and women matched for VO(2max) and physical activity.

J Sports Med Phys Fitness. 2012 Jun;52(3):255-62.

High intensity interval exercise training in overweight young women. Sijie T, Hainai Y, Fengying Y, Jianxiong W. Department of Health and Exercise Science, Tianjin University of Sport, China - [email protected]. Abstract AIM: The purpose of this study was intended to evaluate the effects of a high intensity interval training (HIIT) program on the body composition, cardiac function and aerobic capacity in overweight young women. METHODS: Sixty female university students (aged 19-20, BMI≥25kg/m2 and percentage body fat ≥ 30%) were chosen and then randomly assigned to each of the HIIT group, the moderate intensity continuous training (MICT) group and the non-training control group. The subjects in both the HIIT and MICT groups underwent exercise training five times per week for 12 weeks. In each of the training sessions, the HIIT group

performed interval exercises at the individualized heart rate (HR) of 85% of VO2max and separated by brief periods of low intensity activity (HR at 50% of VO2max), while the MICT group did continuous walking and/or jogging at the individualized HR of 50% of VO2max. RESULTS: Both of these exercise training programs produced significant improvements in the subjects' body composition, left ventricular ejection fraction, heart rate at rest, maximal oxygen uptake and ventilatory threshold. However, the HIIT group achieved better results than those in the MICT group, as it was evaluated by the amount of the effect size. The control group did not achieve any change in all of the measured variables. CONCLUSION:

The tangible results achieved by our relatively large groups of homogeneous subjects have demonstrated that the HIIT program is an effective measure for the treatment of young women who are overweight.

J Strength Cond Res. 2012 Jan;26(1):138-45. Effect of high-intensity interval training on cardiovascular function, VO2max, and muscular force. Astorino TA, Allen RP, Roberson DW, Jurancich M. Source Department of Kinesiology, California State University, San Marcos, California, USA. [email protected] Abstract The purpose of this study was to examine the effects of short-term high-intensity interval training (HIIT) on cardiovascular function, cardiorespiratory fitness, and muscular force. Active, young (age and body fat = 25.3 ± 4.5 years and 14.3 ± 6.4%) men and women (N = 20) of a similar age, physical activity, and maximal oxygen uptake (VO2max) completed 6 sessions of HIIT consisting of repeated Wingate tests over a 2- to 3-week period. Subjects completed 4 Wingate tests on days 1 and 2, 5 on days 3 and 4, and 6 on days 5 and 6. A control group of 9 men and women (age and body fat = 22.8 ± 2.8 years and 15.2 ± 6.9%) completed all testing but did not perform HIIT. Changes in resting blood pressure (BP) and heart rate (HR), VO2max, body composition, oxygen (O2) pulse, peak, mean, and minimum power output, fatigue index, and voluntary force production of the knee flexors and extensors were examined pretraining and posttraining. Results showed significant (p < 0.05) improvements in VO2max, O2 pulse, and Wingate-derived power output with HIIT. The magnitude of improvement in VO2max was related to baseline VO2max (r = -0.44, p = 0.05) and fatigue index (r = 0.50, p < 0.05). No change (p > 0.05) in resting BP, HR, or force production was revealed. Data show that HIIT significantly enhanced VO2max and O2 pulse and power output in active men and women.

Aust Fam Physician. 2012 Dec;41(12):960-2. Evidence based exercise - clinical benefits of high intensity interval training. Shiraev T, Barclay G. University of Notre Dame, School of Medicine, Sydney, New South Wales, Australia. Abstract BACKGROUND: Aerobic exercise has a marked impact on cardiovascular disease risk. Benefits include improved serum lipid profiles, blood pressure and inflammatory markers as well as reduced risk of stroke, acute coronary syndrome and overall cardiovascular mortality. Most exercise programs prescribed for fat reduction involve continuous, moderate aerobic exercise, as per Australian Heart Foundation clinical guidelines. OBJECTIVE: This article describes the benefits of exercise for patients with cardiovascular and metabolic disease and details the numerous benefits of high intensity interval training (HIIT) in particular. DISCUSSION: Aerobic exercise has numerous benefits for high-risk populations and such benefits, especially weight loss, are amplified with HIIT. High intensity interval training involves repeatedly exercising at a high intensity for 30 seconds to several minutes, separated by 1-5 minutes of recovery (either no or low intensity exercise). HIT is associated with increased patient compliance and improved cardiovascular and metabolic outcomes and is suitable for implementation in both healthy and 'at risk' populations. Importantly, as some types of exercise are contraindicated in certain patient populations and HIIT is a complex concept for those unfamiliar to exercise, some patients may require specific assessment or instruction before commencing a HIIT program.

ESTUDIOS COMPARATIVOS CARDIO/FUERZA QUEMA DE GRASA Effects of Aerobic and/or Resistance Training on Body Mass and Fat Mass in Overweight or Obese Adults.Willis, L.H., Slentz, C.A., Bateman, L.A., et al. Duke University Medical Center. Journal of Applied Physiology, 2012 Sep 27. [↩] Effects of cross-training on markers of insulin resistance/hyperinsulinemia. Wallace, M.B., Millis, B.D., Browning, C.L. Human Performance Laboratory, United States Sports Academy, Daphne, AL. Medicine and Science in Sports and Medicine, 1997 Sep;29(9):1170-5. [↩] Exercise improves fat metabolism in muscle but does not increase 24-h fat oxidation. Melanson, E.L., MacLean, P.S., Hill, J.O. Division of Endocrinology, Metabolism, and Diabetes, University of Colorado Denver, Denver, CO. Exercise and Sport Science Reviews, 2009 Apr;37(2):93-101. [↩] Effects of aerobic vs. resistance training on visceral and liver fat stores, liver enzymes, and insulin resistance by HOMA in overweight adults from STRRIDE AT/RT. Slentz, C.A., Bateman, L.A., Willis, L.H., et al. Div. of Cardiology, Dept. of Medicine, Duke Univ. Durham, NC. American Journal of Physiology Endocrinology and Metabolism, 2011 Nov;301(5):E1033-9. Epub 2011 Aug 16. [↩] ↩ Aerobic and resistance training effects on energy intake: the STRRIDE-AT/RT study. Willis, L.H., Slentz, C.A., Bateman, L.A. Division of Cardiology, Duke University Medical Center. Medicine and Science in Sports and Exercise. Med Sci Sports Exerc. 2012 Oct;44(10):2033-9. [↩] Effects of aerobic vs. resistance training on visceral and liver fat stores, liver enzymes, and insulin resistance by HOMA in overweight adults from STRRIDE AT/RT.Slentz, C.A., Bateman, L.A., Willis, L.H. Div. of Cardiology, Dept. of Medicine, PO Box 3022, Duke Univ. Medical Center, Durham, NC. American Journal of Physiology Endocrinology and Metabolism, 2011 Nov;301(5):E1033-9. doi: 10.1152/ajpendo.00291.2011. Epub 2011 Aug 16. [↩] Evidence based exercise – Clinical benefits of high intensity interval training. Shiraey, T., Barclay, G. Australian Family Physician, 2012 Dec;41(12):960-2. [↩] Acute psychological benefits of aerobic exercise: a field study into the effects of exercise characteristics. Rendi, M., Szabo, A., Szabo, T., et al.Faculty of Physical Education and Sport Sciences, Semmelweis University, Budapest, Hungary. Psychology, Health, and Medicine, 2008 Mar;13(2):180-4. [↩]