The Effects of a 4-Minute Interval Training Protocol on ...

PREAMBLE:<strong>The</strong> central aims <strong>of</strong> the Local Government Act 2001 are to enhance the role <strong>of</strong> the ElectedMember, to support community involvement with the local authority in a more participative localdemocracy and to facilitate local government renewal including new systems and otherprocedures to promote efficiency and effectiveness. Priority is given to Quality <strong>of</strong> life,Participation, Civic leadership and Democratic representation.In compliance with the Local Government Act 2001, this Corporate Plan is prepared on the basis<strong>of</strong> an organisational wide strategic approach encompassing the various activities <strong>of</strong> the Council.<strong>The</strong> Plan includes the top objectives and priorities for each <strong>of</strong> the Council’s principal activities.<strong>The</strong> Plan furthermore takes account <strong>of</strong> such policies and objectives in relation to any <strong>of</strong> itsfunctional programmes as set out in any other plan, statement, strategy or other documentsprepared by the Council under any other provision <strong>of</strong> the Local Government Act 2001 or <strong>of</strong> anyother enactment including Sections 69, 71 and 129 <strong>of</strong> the Act.--------------------------------------------------------------------------------------2

HUNT• 1/ Week Vigorous reduces risk• 15-30 minutes• CRF Trumps other risk factors

Historically• Ken Cooper• Dawn <strong>of</strong> the ‘Aerobics Revolution’• Air Force Studies• CRF can be increased in very brief protocols (5 minutes;Aerobics. 1968; p.23)• Never Followed Up• Lost the Thread• Denigrated Skeletal Muscle Mass and Importance toHealth• Led to primarily Long Slow Distance – ‘LSD’

Efficient, Effective Way to Increase• <strong>Interval</strong> <strong>Training</strong>• Different <strong>Protocol</strong>sCRF• Wisl<strong>of</strong>f Group – Norway+• Gibala Group – Canada+• Tabata Group – Japan• +Note: Also experimenting with oneseveral minutes hard segment

<strong>Interval</strong> <strong>Training</strong>• Who will perform interval training?• Will it be aversive?• Will people expire in the process?• Does it really produce better results thantypical moderate intensity training?

Wisl<strong>of</strong>f Group• 4 x 4 protocol• Warm-up; 4 minutes 90% HRmax (~80%aerobic capacity), 4 minutes easy x 4• Applications – MetS, Cardiac patients,hypertension• Energy Equivalent Moderate (70%HRmax) AT• 3/Week

Outcomes• 4 X 4 > Moderate on virtually all measures anddramatically so for CRF and blood pressure• No adverse events• 4 x 4 ‘challenging, motivating’• Moderate AT ‘boring’• <strong>Effects</strong> are INTENSITY Dependent• <strong>Interval</strong> <strong>Training</strong> should be prescription!• Kemi & Wisl<strong>of</strong>f. J Cardio Pulmonary Rehabil Prev. 2010

<strong>Interval</strong> <strong>Training</strong> Can Be Enjoyable!

Threshold ModelWinett & Carpinelli• What’s the stimulus?• Most <strong>of</strong> Effect <strong>of</strong> AT – pass an intensitythreshold for a few minutes• Graded Exercise <strong>Protocol</strong> (‘GXP’) – 3-4 minutewarm-up to 70% aerobic capacity; 3-4 minutesworkpart at 75% to 80%, 3-4 minutes gradedcooldown• 2/week• Prescriptive and Progressive• Increase ~1.5 METs Winett et al, J Behav Med. 2003; Lutes etal., Annals Behav Med. 2008.

Study• 4 x 4 vs 1 x 4• 3/week• Supervised – 10 Weeks• 26 previously untrained, slightlyoverweight men, age, 25-45• Random Assignment

Outcomes• <strong>The</strong> 4-AIT and 1-AIT increasedVO2max by 13% (~6.5 mL·kg-1·min-1) and 10% (~5.0 mL·kg-1·min-1)(p

Outcomes• Stroke volume indicated by peakoxygen pulse (VO2max/maximalheart rate) increased by 15% in 4-AIT(p

Outcomes• Both 4-AIT and 1-AIT decreasedmean arterial blood pressures, by~6 mmHg (both, p

Outcomes• Both groups reduced body fat byabout 2.5%.

Outcomes• 4-AIT and 1-AIT induced significantreductions in fasting glucose by 5%and 6%, respectively (p

Translation Issues• Public Health Needs to Focus much moreon CRF (and Strength)• 1 x 4 or GXP – 4 minutes, walk quickly uphill or 6-10 flights <strong>of</strong> stairs• 2-3/week• RPE <strong>of</strong> 16/20 on Borg Scale

Translation Issues• Middle age to Older Adults• Long duration AT and PA is ‘catabolic’• Does little to preserve CRF, strength, leanbody mass• Move away from the endurance focusedphenotype with minimal strength and leanbody mass

Translation Issues• Focus on Different Phenotype• Resistance <strong>Training</strong>, GXP or 1 x 4, some PA,not just sit all day• DASH (or other) nutrition pattern with qualityprotein throughout the day and ‘protein timing’• Reduce bodyfat and weight, preserve lean bodymass while increasing/maintaining CRF,strength• Phillips & Winett. Curr Rev Sports Med. 2010; Davy & Winett, Multiple PI’s,NIDDK, Maintaining Resistance <strong>Training</strong>