ENDURANCE – INTERVAL TRAINING – AGING


2 RESEARCH ARTICLES


DAY TO DAY CHANGES IN MUSCLE PROTEIN SYNTHESIS IN RECOVERY FROM RESISTANCE, AEROBIC AND HIIT IN OLDER MEN – 2014


Kirsten E. Bell1, Christopher Séguin1, Gianni Parise1, Steven K. Baker2 Stuart M. Phillips1
METHODS
– Sedentary men (n = 22; 67±4 years):
(1) RE: (3 × 10 repetitions: leg extensor and press, 95% 10RM)
(2) HIIT: 10 × 1 minute, 95% maximal heart rate [HRmax])
(3) Aerobic exercise: 30 minutes, 55%–60% HRmax
RESULTS
(1) Myofibrillar protein fractional synthetic rate was elevated, relative to rest, at 24 and 48 hours following RE and HIIT
(2) The increase in myofibrillar fractional synthetic rate was greater following RE versus HIIT at both time points
(3) HIIT was the only mode of exercise to increase sarcoplasmic protein fractional synthetic rate 24-hour postexercise
CONCLUSIONS
(1) In older men, changes in muscle protein synthesis in response to certain exercises are long lasting
(2) HIIT significantly increases myofibrillar and sarcoplasmic fractional synthetic rate in this population


LOW & HIGH VOLUME OF INTENSIVE ENDURANCE TRAINING SIGNIFICANTLY IMPROVES MAX O2 UPTAKE AFTER 10 WKS OF IN OLDER MEN – 2014


Arnt Erik Tjønna, Ingeborg Megaard Leinan, Anette Thoresen Bartnes, Bjørn M. Jenssen, Martin J. Gibala, Richard A. Winett, Ulrik Wisløff
DESIGN
– Measured changes in VO2max and traditional cardiovascular risk factors after a 10 wk training protocol with 3 weekly high-intensity interval sessions
– 26 inactive but otherwise healthy overwt men (BMI: 25–30, age: 35–45 y) were randomized to either 1-AIT (n=11) or 4-AIT (n=13)
(1) Group 1: 4×4 min at 90% of maximal heart rate (HRmax) interspersed with 3 min active recovery at 70% HRmax (4-AIT)
(2) Group 2: performed a single bout protocol that consisted of 1×4 min at 90% HRmax (1-AIT).
RESULTS
(1) After training, VO2max increased by 10% after 1-AIT and 13% after 4-AIT
(2) Oxygen cost during running at a sub-maximal workload was reduced by 14% after 1-AIT and 13% after 4-AIT
(3) Systolic blood pressure decreased by 7.1 and 2.6 mmHg after 1-AIT and 4-AIT respectively
(4) Diastolic pressure decreased by 7.7 and 6.1 mmHg
(5) Both groups had a similar ~5% decrease in fasting glucose
(6) Body fat, total cholesterol, LDL-cholesterol, and ox-LDL cholesterol only were significantly reduced after 4-AIT
CONCLUSIONS
(1) Our data suggest a single bout of AIT performed 3x/wk may be a time-efficient strategy to improve VO2max and reduce blood pressure and fasting glucose in previously inactive but otherwise healthy middle-aged individuals
(2) The 1-AIT type of exercise training may be readily implemented as part of activities of daily living and could easily be translated into programs designed to improve public health


 

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