HIIT Training vs. Plyometrics | Maximize HIIT Workout Results with Plyo- Thomas DeLauer

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HIIT Training vs. Plyometrics | Maximize HIIT Workout Results with Plyo- Thomas DeLauer…
HIIT should be performed with at least a 1:2 work/rest ratio, but in most cases, it should actually be performed with a 1 to 3 or 1 to 4 work/rest ratio. Most people think it would be more beneficial to have less rest, it’s in fact not the case because – as mentioned – HIIT is designed to be performed at 100% intensity. If you do a 30-second interval and then only rest for 20 or 30 seconds, there is very little chance that you can perform the intervals at 100% intensity.

HIIT & Anaerobic System:
Anaerobic glycolysis does not require oxygen and uses the energy contained in glucose for the formation of ATP. This pathway occurs within the cytoplasm and breaks glucose down into a simpler component called pyruvate. As an intermediate pathway between the phosphagen and aerobic system, anaerobic glycolysis can produce ATP quite rapidly for use during activities requiring large bursts of energy.

Plyometric exercises increase muscular power as they utilize the natural elasticity of the muscle and tendon, as well as the stretch reflex. When we jump, in the landing phase our quads must contract eccentrically (lengthening, to resist gravity), to slow the movement, which increases the elastic energy in the muscle and tendon as the muscle lengthens – this energy is then stored in the muscle. Following the eccentric, landing phase, with an immediate concentric contraction (such as jumping up again), causes the stored energy to be released – this increases the total force produced. The stretch reflex is the body’s response to a muscular stretch – this response, which is involuntary, is initiated by the muscle spindles (stretch receptor organs within a muscle.) The muscle spindles detect the speed and intensity of a stretch and so during plyometrics, detect the rapid stretching of the quads (when landing.) Their response is to protect the muscle from overstretching by increasing the activity of the quads (the agonist muscles) and so the force the muscles produce.


HIIT & Plyometrics – Study:
The aim of the study was to compare the effects of 12 weeks of high-intensity interval training (HIIT) with the effects of 12 weeks of plyometric exercise combined with HIIT (P+HIIT.) 68 participants were assigned to 1 of 3 groups: HIIT; Plyometrics and HIIT (same HIIT program as the first group); or control (no exercise.) Both training programs improved the anthropometric, biochemical, and physical fitness variables. However, the P+HIIT program induced greater improvements than did the HIIT program in lean body mass (+3% on average), plasma glucose and leptin concentrations (-11% and -24%, respectively), plasma leptin/adiponectin ratio (-41%), HOMA-IR (-37%), and squat jump performance (22%) Concluded that adding plyometric exercises to a HIIT program may be more beneficial than just HIIT alone.

*HOMA-IR – homeostasis model assessment of insulin resistance



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