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Comparison of HIIT and HIPT on Oxygen consumption

Sawettachat Wanna, Witid Mitranun

Department of Sport Science, Faculty of Physical Education, Srinakharinwirot University, Ongkharak, Nakhon Nayok, Thailand

ABSTRACT

Wanna S, Mitranun W. Comparison of HIIT and HIPT on Oxygen Consumption. JEPonline 2021;24(1):7-17. The purpose of this study was to compare High Intensity Interval Training (HIIT) and High Intensity Power Training (HIPT) on oxygen consumption (VO2). This research used the experimental research method. The population of this research consisted of 30 healthy people, without limitations in their studies. The sampling was conducted by the Simple Random Method. This experiment tested the maximum volume of oxygen consumption (VO2 max), aerobic, anaerobic, excess post-exercise oxygen consumption (EPOC), and power. The subjects were trained in HIPT, HIIT, and regular programs to compare EPOC and VO2 max. The results of this study revealed that training with the exercise program using HIPT, HIIT, and regular programs resulted in all the subjects having better health, including weight loss, BMI, a decrease in body fat, and an increase in muscle mass. After the HIIT training, the subjects used more oxygen after exercise than the HIPT training. Considering the intensity of the training, it was found that HIIT training had a higher intensity and more excess post-exercise oxygen consumption (EPOC). The maximum volume of oxygen consumption (VO2 max) for the HIPT training was higher than HIIT training (P=0.05) and the power of the three programs combined was no different

Key Words: HIIT, HIPT, Power, VO2 max

INTRODUCTION

There are a variety of exercise programs, and each one has its distinctive characteristics. Exercise not only aims to improve physical appearance but also improves physical strength. Aerobic exercises, for example, develop the cardiopulmonary and venous systems to work simultaneously during exercise sessions. It is reported that completing aerobic exercise twice a week helps to increase Peroxisome proliferator-activated receptor gamma coactivator 1-alpha (PPARGC1A). This gene activates mitochondrial (14) through genes related to the production of PGC1ALPHA (25). It helps increase oxygen consumption and exercise capability such as increasing maximal oxygen consumption (VO2 max), which indicates the performance of oxygen use for aerobic metabolism during exercise (7). Aerobic exercises generally refer to walking, running, cycling, swimming, and sports such as tennis and basketball.

A training program that is generally accepted at present is High Intensity Interval Training (HIIT), which is different from HIFT (i.e., High Intensity Functional Training) (9). It is a form of interval training alternating between intense and less intense exercise. The high-intensity exercise lasts from 5 sec to 8 min with the intensity of 80 to 95% of the maximum heart rate, and alternates with rest or lower-intensity exercise (2,10). HIIT is a form of training which improves cardio and cardiovascular systems better than the 60% continuous program both for the type 2 diabetic patients (20), normal people (1) and sports players (18,24). HIIT significantly affects VO2 max of the exercisers, and aerobic and anaerobic systems. It also improves blood pressure and the cardiovascular system. The speed of insulin helps convert glucose to energy that results in better muscles, lower cholesterol levels, balanced visceral fat and body weight (19). HIIT exercise also increases PGC1Alpha, which is a protein activated by genes to improve the function of mitochondria, at significantly higher rates than moderate intensity exercise (27). HIIT also has an effect on the increase of muscle power (1). Grace et al. (10) studied the effect of HIIT on increasing explosive power, speed and agility through a 6-week experimental program. The results showed that muscle power, speed, and agility were increased by 15.9, 5.9, and 6.3%, respectively. The findings were similar to those of that indicated plyometric explosive power could enhance muscle power (23).

CROSSFIT or High Intensity Power Training (HIPT) is an exercise program that combines HIIT with muscle power training. HIPT is performed in a short period of time at a high level of intensity (13). The session starts with a HIIT warm-up session, followed by muscle power training using levels of weight training program at 60 to 85% of 1RM. CROSSFIT is different from HIIT through the combination of muscle power training, which helps improves muscle efficiency. The muscle power training through the interval exercise of HIPT focuses on recruiting fast-twitch muscle fibers through motor units so that every related muscle works at high intensity at the same time. The muscles are trained repeatedly to create long-term muscle memory, which enhances muscle power and strength (26). Dong-Hun (8) reported that high intensity CROSSFIT using the HIPT training method improved VO2 max efficiency during exercising, body composition, and excess post exercise oxygen consumption (EPOC) (15,23), which increased the subjects’ metabolic rate (28) and muscle strength (4,5). Weight training also influences muscle enhancement, which improves the function of mitochondrial and activates PGC1Alpha to increase the body metabolic rates (11). However, HIPT has only been studied with strong and regularly trained subjects. There have been no studies to date on the use of HIPT program to enhance aerobic, anaerobic, and EPOC systems that are appropriate for the healthy and the general population, as well as the comparison between HIIT and HIPT programs.

Therefore, the purpose of this study was to investigate the effect of the HIIT and HIPT programs on different aspects of physical strength, which are muscle strength, muscle power, VO2 max, and EPOC of healthy subjects. It is anticipated that this study will provide guidelines for designing a training program that is appropriate for healthy people.

METHODS

Subjects

The participants were 30 fitness trainees at the Army Club (Vibhavadi) Fitness Center. The inclusion criteria were male and female exercisers who were healthy, had regularly exercised for at least three months, exercised for at least twice a week, aged between 20 and 40 yrs old, no diabetes, high blood pressure, and/or cardiovascular related diseases, and were not advised by doctors not to exercise. The exclusion criteria were injuries during exercise and incomplete physical tests. The subjects were allocated into 3 Groups using purposive sampling. There were 2 Experimental Groups, the HIIT and the HIPT, and the 1 Control Group in which the subjects performed regular exercises. Each Group had 10 subjects. The training program lasted for 8 wks. The research was approved by the Research Ethics Review Committee for Research Involving Human of the Strategic Wisdom and Research Institute, Srinakharinwirot University, SWUEC/E-023/2561.

Procedures

Exercise

The training programs of both Groups started from a 10-min warm-up session followed by 5-min training and 10-min recovery sessions. The subjects of the HIIT Group performed burpees and mountain climbers, and the subjects of the HIPT Group perform push-ups, squats, shoulder press, and sit ups. Both Groups were trained 2 times·wk-1 for 8 wks (PRE-POST).

High Intensity Interval Training

The program started with a 10-min stretching session, followed by a 20-sec training session with 80 to 95% of maximum heart rate intensity and a 10-sec recovery session. To do a burpee, the subjects started from a standing position, then placed their hands on the floor with the shoulder-width apart, jumping back and forth using both feet, and jumping up as the last move. For the mountain climber, both hands were placed on the floor shoulder-width apart while holding a plank position, followed by alternating bringing knees to the chest with speed. After the moves, there was a 10-min stretching session.

High Intensity Power Training

The warm-up session consisted of 5 pull-ups, 10 push-ups, and 15 squats. The moves were continuously performed in this specific order and repeated for 10 min. For the first day of the training program, there were 5 squats with 65% of 1RM, followed by 75% of 1RM and 85% of 1RM, respectively. It was then followed by chest presses 5 times with 65% of 1RM, which was followed by 75% of 1RM and 85% of 1RM, respectively. On the second day of training, the shoulder press was practiced 5 times with 65% of 1RM, followed by 75% of 1RM and 85% of 1RM, respectively, followed by the dead lift 5 times with 65% of 1RM, followed by 75% of 1RM and 85% of 1RM, respectively. The practice session was followed by a 10-min stretching session.

Dead Lift

The warm-up session started with 5 pull-ups, 10 push-ups, and 15 squats. The moves were continuously performed in this specific order and repeated for 10 min. For the first day training session, the practice started with a standing position a little bit behind the barbell. Then, the subjects bent over, flexed the hips and knees with a flat back at 45º. Then, they held onto the barbell using the mixed grip with one hand using overhand and the other using underhand. When ready, the subjects breathed in, and then lifted the weight by extending the knees and hip joints. During the standing position, the subjects’ muscles were relaxed while breathing out. After that, the subjects breathed in, slowly dropped the barbell, and returned to the starting position. The move was repeated 5 times at 65% of 1RM, followed by 75% of 1RM and 85% of 1RM, respectively. The training session was followed by a 10-min stretching session.

Chest Press

The move started by lying on the bench with both feet on the floor with the head, shoulders, and hips on the bench while holding on to the barbell placed on the rack above the head. The subjects unracked the barbell aligning to the mid-chest position with elbows pointing to the sides. When ready to lift, the subjects took a breath in, lowered the bar to mid-chest position, and breathed out. The barbell was then pressed back up to the starting position by flexing the shoulder joints and extending the elbow joints. The move was repeated for 5 times with 65% of 1RM, followed by 75% of 1RM and 85% of 1RM, respectively. The training was followed by a 10-min stretching session.

Squat

The move started by standing with feet shoulder-width apart. The barbell was held above the shoulders with the hands a little bit wider than shoulder-width apart. The subjects breathed in while bending the knees without letting them past the toes. Hips were sent back with the body at a 45º angle while breathing out. After reaching the lower position, the subjects extended the hip and knee joints to the starting position. The move was repeated 5 times with 65% of 1RM, followed by 75% of 1RM and 85% of 1RM, respectively. The training was followed by a 10-min stretching session.

Shoulder Press

The preparation for the move started by standing with feet shoulder-width apart with both hands facing upwards and holding onto the barbell with a little bit wider than shoulder-width apart. The barbell was unracked and pressed above the head until the arms were almost straight without locking the elbow joints. After this preparation stage, the shoulder muscles were relaxed, and the barbell was lowered until the front shoulder muscle was fully stretched with elbows tilted a little bit forward while breathing in. The participants then contracted the front shoulder muscle and lifted the barbell while maintaining straight back to get back to the starting position. The move was repeated for 5 times with 65% of 1RM, followed by 75% of 1RM and 85% of 1RM, respectively. The training was then followed by a 10-min stretching session.

Muscle Power Testing

The Smart Jump test was used to test thigh muscle strength. Before the test, the subjects were asked to stretch their muscles and listen to the instructions on how to use the testing machines. After that, the data for each subject was recorded in a computerized database. The subjects then stood on the testing pad shoulder-width apart and their knees flexed. After hearing the signal, the subjects jumped as high as possible and landed on the testing pad with the starting position. The test was repeated twice. The data of the best performance was calculated using the motion equation of v2 = u2+2as, and then the power equation of P = FV.

Maximal Oxygen Consumption Test

Gas analysis CardioCoach models were used to test the maximal oxygen consumption (VO2 max). Prior to the test, the subjects were asked to sit and rest for 10 min while listening to the instructions on how to use the testing machines. They were then asked to put the mask on and stand on the treadmill. Research assistants checked the readiness of the instruments and recorded the subjects’ profile in the CardioCoach Monitor program. After the start signal, the subjects were tested using the Bruce Protocol, which was conducted by increasing the workload stage by stage until the subjects gave the stop signal. After the test, they were asked to stand and rest on the treadmill for 10 min. The research assistant took off the mask and recorded the data.

1RM Test

The test started with a warm-up session. Weights were lifted with different types of moves 5 to 10 times at the 40% of expected maximum load. The subjects then rested for 1 min and completed the expected maximum load 10 times. The recorded data were then calculated for the correlation between repetitions and maximum strength using the equation of maximum load (1RM) = weight x numbers of repetitions.

Post Exercise Oxygen Consumption

The gas analysis CardioCoach models were used to test post exercise oxygen consumption. Prior to the test, the subjects were asked to sit and rest for 10 min while listening to the instructions on how to use the testing machines. They were then asked to put the mask on and stand on the treadmill. Research assistants checked the readiness of the instruments and recorded the subjects’ profile in the CardioCoach Monitor program. After the start signal, the subjects were tested using the Bruce Protocol by increasing the workload stage by stage until the subjects gave the stop signal. After the test, they were asked to stand and rest on the treadmill for 10 min. The research assistant took off the mask and recorded the data. The data from the 10-min post exercise session were calculated using the equation of the total of 10 min = 4 min x VO2 (mL·min-1).

Physical Test

The subjects’ body mass was measured using the weighing scale and the height measurement. The data were then calculated for the body mass index (BMI) using the formula of a person’s weight divided by height in meters squared. The body fat mass was measured using a skinfold caliper at the: (a) triceps; (b) abdominal; (c) thigh; and (d) back. The data were calculated using the Bodyfat Calculator v.2.2.2 program.

Statistical Analyses

The data collected were processed using a statistical package program. The pre- and post-test results of VO2 max, aerobic, anaerobic, and EPOC systems from the Experimental and Control Groups were calculated for mean (X) and standard deviation (SD). The normality test was used to compare the mean scores of VO2 max, aerobic, anaerobic, and EPOC systems. The statistical analysis was performed using one-way ANOVA to compare among the pre- and post-test mean scores of VO2 max, aerobic, anaerobic, and EPOC systems using a significance level of P=0.05.

RESULTS

Table 1 shows the information of the three training Groups – the HIIT, HIPT, and the Control Groups – before the training. The independent variables before participating in the programs were gender, age, body mass, height, BMI, body fat percent, and muscle mass were not significantly different.

Table 1. Baseline Data of Subject Characteristics.

| | | | |

| |HIIT |HIPT |CONTROL |

| |Baseline |After Training |Baseline |

|Age (yrs) |29.6 ± 6.65 |29.6 ± 6.65 |31.54 ± 4.67 |

| |HIIT |HIPT |CONTROL |

|Baseline |After Training |Baseline |After Training |Baseline |After Training | | | | | | | | | |POWER (watt) |15591.16 ± 4424.76 |15282.88 ± 4238.67 |16556.51 ± 5043.88 |17314.24 ± 4658.54 |14567.34 ± 4301.06 |14316.14 ± 4228.07 | |VO2 max

(mL·kg-1·min-1) |27.24 ± 3.02 |32.30 ± 2.29* |27.26 ± 4.33 |33.16 ± 3.55* |25.69 ± 3.74 |27.24 ± 3.93 | |1 RM Chest Press (kg) |48.5 ± 27.18 |49.90 ± 28.33 |56.00 ± 28.61 |59.72 ± 28.20 |39.36 ± 16.43 |41.36 ± 18.57 | |1RM Squat (kg) |48.8 ± 21.84 |51.30 ± 22.74* |70.09 ± 23.3 |74.36 ± 23.88* |48.27 ± 17.98 |50.00 ± 17.67 | |1RM Shoulder Press (kg) |31.0 ± 10.15 |32.60 ± 11.89 |35.09 ± 10.6 |40.09 ± 12.50 |31.86 ± 15.01 |32.36 ± 13.32 | |

1RM Deadlift

(kg)

|53.26 ± 33.06 |56.00 ± 34.17 |67.27 ± 26.7 |72.45 ± 26.86 |45.27 ± 12.51 |46.54 ± 12.25 | |Data are mean ± SD. *P ................
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