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PostPosted: Tue Oct 10, 2017 3:04 pm 
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n00b
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Hello folks

I have a subject who is going to conduct two diff training sessions, one HIIT and one continuous. the subject is 75kg and has a VO2max of 29.99 ml/kg/min

The HIIT session will have 6 x 90 second intervals at 80% VO2MAX

The continuous session will have 30 min at 50% of VO2max.

Which will burn more energy/consume more VO2 and how much will each session use? :scratch:

Many thanks in advance


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PostPosted: Thu Oct 12, 2017 6:50 am 
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Powerlifting Ninja
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RamRam wrote:
Hello folks

I have a subject who is going to conduct two diff training sessions, one HIIT and one continuous. the subject is 75kg and has a VO2max of 29.99 ml/kg/min

The HIIT session will have 6 x 90 second intervals at 80% VO2MAX


90 Second HIIT Sessions

1) What is the Work:Rest Time Periods?

There are various HIIT Protocols. However, there is a dramatic drop in Power and Speed after about seconds.

2) How are you going to determine 80% VO2MAX?


Quote:
The continuous session will have 30 min at 50% of VO2max.

Which will burn more energy/consume more VO2 and how much will each session use?


Based On The Research

1) The 30 minute will burn the most energy during continuous training session.

2) The HIIT Training Session elicits "Excess Post Oxygen Consumption, EPOC". It amount to over charging your body's "Metabolic Credit Card".

That means you end up burn more energy/calories than you do with the Continuous 30 min at 50% of VO2max session.

3) HIIT in this scenario will increase your VO2max faster and higher than the 30 min at 50% of VO2max session.

FORGET THE FAT-BURN ZONE
High Intensity Aerobics Amazingly Effective

This article will provide you with some of the research information on this.

You're Research

There is plenty of good online research on this.

You'll learn more by investing some personal time in finding and reading the research on this.

Kenny Croxdale

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Thanks TimD.


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PostPosted: Fri Oct 13, 2017 8:24 am 
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n00b
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Hi Kenny,

Thanks for your reply.

The working rests will be nominal resistance for 90 sec each.
VO2 peak will be ascertained via a graded exercise test.
80% VO2max will be estimated at 85-95 of HRMax.

In terms of total VO2 consumed or EE, it's the actual mathematical working I'm looking for. I'm aware that min for min of work will be higher in the steady state training but I want to know how to calculate the EPOC for the HIIT protocol so I'm able to have a concrete answer to compare the two.

Thanks for the link to the info, I've read similar essays.


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PostPosted: Sat Oct 14, 2017 6:31 am 
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Powerlifting Ninja
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RamRam wrote:
Hi Kenny,

The working rests will be nominal resistance for 90 sec each.


90 Second of Resistance

I am not fan of a HIIT Program with 90 Seconds of non-stop Resistance.

As the saying goes, ...

"You can train hard or long but NOT both."

The greatest amount of intensity is produced in appoximatly 15 seconds or less.

That due to the...

Phosphagen Energy Sysem

This energy system is the dominate factor for Speed, Power and Strength.

It is depleted in 15 seconds. What follows is a dramatic drop in intensity/force production (Less Speed, Power and Strength).

"Contribution of phosphocreatine and aerobic metabolism to energy supply during repeated sprint exercise."
https://www.scopus.com/record/display.u ... 57eceadab0

...PCr during sprint 2 was almost completely utilized in the first 10.

..High correlations were found between the percentage of PCr resynthesis and the percentage recovery of power output and pedaling speed during the initial 10 s of sprint 2.

...PCr availability is important for high power output...


Nominal Rest Periods

It has a place in training. However, I am not an advocates of short rest periods between High Intensity Resistance Sets.

Research and empirical data demonstrates that short rest period between High Intensity Sets minimize ATP restoration (Phosphagen Energy System).

Less ATP restoration means you produce less force (Speed, Power and Strength).

That has to do with the...

Fast and "Super" Fast Twitch Muscle Fiber

These muscle fiber run off ATP. Without full ATP restoration, the Fast and "Super" Fast Muscle Fiber are not going to fire; not being worked or trained.

Supra Maximal Intensity Training

I am a proponent of this method. It involves short High Intensity Sets (15 seconds or less of all out effort).

It is followed by long rest periods between sets (2 -3 minutes or longer); it ensures full ATP restoration occurs.

The end result is greater force production (Greater Speed, Power and Strength). It elicits and develops the Fast and "Super" Fast Muscle Fiber; whereas shorter "nominal" rest period do not.

With that in mind, let's use a...

Strength Training Example

Strength Training is composed of Sub Sets: Limit Strength, Power and Speed Training.

To elicit the greatest Training Effect of these requires "High Intensity Sets, Lower "Reps", and Long Rest Period between sets.

Nominal/Short Rest is an effective Conditioning Method.

However, Nominal/Short Rest Periods between sets is contraindicated for the development Limit Strength, Power and Speed. [/color]

Quote:
In terms of total VO2 consumed or EE, it's the actual mathematical working I'm looking for. I'm aware that min for min of work will be higher in the steady state training but I want to know how to calculate the EPOC for the HIIT protocol so I'm able to have a concrete answer to compare the two.


Lab Test with Exercise Physiologist

To measure the effect of HIIT on EPOC, you'd need to visit a Human Performance Lab and have an Exercise Physiologist measure that.

Any other method you might use would be guessing with a huge plus/minus factor.
Kenny Croxdale

_________________
Thanks TimD.


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PostPosted: Mon Oct 16, 2017 5:04 am 
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n00b
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Hi Kenny,

Thank you for the in depth critique of the protocol :grin: :thumbright:

In relation to my original question: does the formulae exist? :scratch: :study:


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PostPosted: Wed Oct 18, 2017 6:10 am 
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Powerlifting Ninja
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RamRam wrote:
Hi Kenny,

Thank you for the in depth critique of the protocol :grin: :thumbright:

In relation to my original question: does the formulae exist? :scratch: :study:


The Formula

The only to determine which "burns more energy/consume more VO2" is via testing in a Human Performance Lab with a PhD who's well versed in this are.

The use of a mathematical "Formula" that might exist will give you a ball park figure. That meaning you data will be built on a house of cards. That is the reality of the situation.

What is your reason for wanting to know?

What is your education background in this area?

Kenny Croxdale

_________________
Thanks TimD.


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PostPosted: Wed Oct 18, 2017 7:36 am 
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n00b
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Hi Kenny Broxdale,

Thanks again for your input. :thumbright: :cheers:

Certainly 'twas a long and winding road to "I don't really know" :scratch: :study: :grin: :razz: :la:


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