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THE EFFECTS OF DIFFERENT TYPES OF HIGH-INTENSITY INTERVAL TRAINING ON SPORTS PERFORMANCE
Abstract:
High-Intensity Interval Training (HIIT) has gained significant attention in recent years due to its potential to improve athletic performance across various sports. This abstract explores the effects of different types of HIIT protocols on sports performance outcomes.
The study encompassed a comprehensive review of literature published up until September 2021. The research identified and compared three common types of HIIT protocols: sprint interval training (SIT), aerobic interval training (AIT), and mixed-intensity interval training (MIIT). Each protocol was assessed in terms of its impact on key performance indicators, such as aerobic capacity, anaerobic power, muscular strength, and sport-specific skills.
SIT, characterized by brief, maximal efforts interspersed with active or passive recovery periods, demonstrated significant improvements in anaerobic power and sport-specific skills, particularly in sports requiring short bursts of intense effort. AIT, involving longer intervals of submaximal intensity exercise followed by active recovery, exhibited notable enhancements in aerobic capacity and endurance performance. MIIT, a combination of SIT and AIT, yielded positive outcomes in both aerobic and anaerobic capacities, as well as sport-specific skills.
Moreover, the study examined the influence of training variables, including frequency, duration, and intensity, on the effectiveness of HIIT programs. It was found that the optimal training program varied depending on an athlete’s sport, individual goals, and training status. Additionally, the study highlighted the importance of periodization and individualization in designing HIIT programs to maximize sports performance gains.
In conclusion, HIIT is a versatile training method that can enhance sports performance across a range of disciplines. The choice of HIIT protocol should be based on an athlete’s specific performance goals, sport-specific demands, and training status. Future research should focus on exploring the long-term effects of HIIT on sports performance, as well as investigating the underlying physiological and molecular mechanisms associated with these adaptations.
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