Step into the fitness world, and you’ll encounter a ubiquitous term: functional training. A quick Google search reveals countless images of people in action, huffing and puffing, swinging ropes, heaving kettlebells, and flipping tires like seasoned athletes. It’s an adrenaline-fueled spectacle that captivates, but is it an accurate representation of functional training? Let’s delve deeper and uncover the truth behind the hype.

Moreover, flipping through a fitness magazine or skimming the fitness advice column in prominent newspapers, you’ll be inundated with an overflow of functional training tips. Functional training has transcended a mere training style. It has become a marketing buzzword to entice individuals to shell out extra cash for specialized services. In addition to the regular gym membership, individuals are often asked to pay an extra fee for functional training sessions. Buckle up as we peel back the layers to find the truth beneath the hype!

What is functional training?

The functional training approach emphasizes movements that we make in our daily lives. In contrast to the traditional training method, which divides the body into isolated muscle groups, it is planned per primary movement patterns. Some common functional exercises include push-ups, walking lunges, jump squats, jumping, lunging, or stepping onto an elevated surface, bodyweight squats, lateral bounds (running from side to side), etc.

Why function fitness?

1. Health – Feel better
2. Fitness – Look better
3. Performance – Perform better

Within functional training, the primary concern is enhancing the quality of movements that directly apply to daily life. This approach views the gym as an experimental space to foster disciplined motion, prioritizing functional utility over solely focusing on the body’s aesthetic appeal.

When someone exercises to improve how their body works, they get some significant benefits:

1. Injuries: Exercising for better function means training their brain and muscles to work together better. This makes it easier for them to do things without getting hurt. It also makes them stronger overall.

2. Move Better: They can become more flexible when they exercise using different movements—like bending forward and backwards, moving side to side, and twisting. Also, using their muscles through their full range of motion makes those muscles stronger.

3. Athleticism: One becomes better at sports-like activities by doing exercises that use many muscles simultaneously and move in different ways. It’s like training their body to be a better athlete by strengthening their core muscles and helping them move in all directions.

What does functional training include?

To improve Upper Body Functionality

1. Upper body Pushing (both horizontal and vertical)

Exercise examples:

• Push-ups
• Dumbbell bench press
• Standing shoulder overhead press
• Vertical chest press
• Shoulder push press

2. Upper body Pulling (both horizontal and vertical)

Exercise examples:

• Pull-ups
• Dumbbell bent-over rows
• Lat pulldown
• Seated row
• Straight arm pulldown

To improve Lower Body functionality

1. Lower Body Squats 

Exercise examples: 

• Goblet squat
• Back squat.
• Front squat
• Overhead squat

2. Lower Body Hinge

• Kettlebell deadlift
• Romanian deadlift
• Conventional deadlift

3. Lower Body Lunge / Split Stance

• Forward lunge
• Reverse lunge
• Curtsy lunge

To improve the core functionality

1. Anti-flexion

Exercise examples: Plank and Dead bugs

2. Anti-extension

Exercise examples: Side plank and Farmers Carry

3. Rotation and Anti-rotation

Exercise examples: Cable chops and Pallof Press

Conclusion

Functional training is as simple as saying that any training aiming to enhance how well you function in your daily life can be labelled as functional training. In practical terms, this training makes everyday tasks easier by preparing you to function better.

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To perform well in running and resistance training, an individual needs adequate mobility, flexibility, and stability. The foot sets the foundation for stability in movement, and a network of four different joints supports it.

In addition, the human foot has a natural arch that helps correct weight distribution among the foot tripod. The foot tripod consists of three vital points: the ball of the big toe, the base of the small toe, and the center of the heel. Thus, the right pair of training shoes are needed to support the natural arch system and load distribution of the body weight either during the run or resistance training.

What are the considerations for selecting a training versus running shoe?

1.   Sole flexibility: Running requires a complete movement from heel to toe, whereas training divides into two parts, such as ground-based multi-directional drills and unsupported compound movement. The need for sole flexibility will be higher in multi-directional drills, whereas unsupported compound movements will require a rigid sole that does not bend under high forces.

2.   Heel drop: The heel drop plays a role in supporting the heel, and it is the distance from the heel height to the toe height. A higher heel drop with firm soles in weightlifting shoes provides an advantage to lifters with poor ankle mobility. In contrast, a higher heel with flexible soles is due to added support and cushion in running shoes.

3.   Toe box: A wide toe box allows for enough movement of the toes, which helps establish firm contact with the ground, increasing the body’s stability. This wide toe is often a beneficial quality in training and running shoes.

What are the different types of training shoes?

#1 Traditional running shoe

Example – Nike Air, Asics Gel Excite, or Adidas Ultraboost

The running shoes created by famous brands cushion the foot using gel or airbase materials to absorb the high forces when the foot makes contact with the ground. The reduced impact helps prevent stress injuries during the run and provides comfort to the user. But using the same pair of shoes to squat or perform the snatch will be like doing the exercise on a couch.

The surface below will be shaky, and the lifter will not establish firm ground contact. Therefore, the foot needs to be as close to the contact surface as possible, and the shoe has to support the natural arch position to facilitate the foot tripod for load distribution.

#2 Flat training shoes

Example – Canvas or Chuck Taylors

Individuals can use an alternate option of shoes in the weight room, such as Canvas or Chuck Taylor. The rubberized flat sole provides decent stability to the foot during unsupported compound movements, but the drawback is a narrow toe box with no heel drop.

The heel drop is essential for stiff ankles lacking adequate ankle mobility. Thus the shoe will be uncomfortable for individuals with limited ankle mobility during the squat and snatch, where a more upright chest position is needed.

#3 Weightlifting shoes

Example – Nike Romaleos or Reebok Legacy Lifter

The sport of Olympic weightlifting is highly technical. Suppose a lifter possesses good technique with adequate mobility, flexibility, and stability to get under a heavy load and stay there for a brief time. In that case, these shoes can become an excellent aid for getting better in the lifting position.

In addition, the 16 to 20mm high heel drop makes up for some lifters’ lack of ankle mobility due to stiffness. Of course, the lifter should continue working on drills to improve mobility, but on days where performance is the focus, these shoes come in handy. 

Conclusion

Suppose a client has a low budget and cannot afford two separate shoes for running and training. Then they should invest in an excellent running shoe and manage the gym training sessions barefoot. The high-impact forces experienced during running will lead to a drop in performance and cause injuries.

The barefoot training in the gym can provide the proper stability, thereby not compromising any performance. 

Suggested Reading

1. How to do Squats properly?
2. Effects of weight training on bone growth during adolescence

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Imagine heading on a road trip to reach your ultimate destination of physical strength. Periodization is like having a well-planned GPS guiding you along the way. Just as you would only drive nonstop with breaks or take the same route every time, periodization in resistance training helps you navigate the journey effectively. Just like a road trip divided into different phases, each with a specific focus, like making pit stops at scenic viewpoints, refuelling stations, and rest areas, training is divided into specific periods dedicated to enhancing an individual’s particular physical and neurological traits such as mobility, stability, strength, speed, power, agility, quickness, etc. which is known as periodization. This strategic approach ensures you reach your destination and arrive stronger, fitter, and more resilient than ever.

History of Periodization

Once upon a time, a remarkable concept was born in the wake of the Russian Revolution. The Soviet Union, driven by a passion for high-performance sports, pioneered the foundations of training periodization. In the 1960s, drawing from their practical experiences, they crafted a systematic approach to optimize athletic potential.

This innovative methodology spread worldwide, forever changing the landscape of training theory and propelling athletes towards new heights of achievement. From humble origins to global recognition, the story of training periodization continues to inspire and shape the future of athletic excellence.

Programming Vs Periodization

Many individuals get confused between ‘periodization’ and ‘periodization’. So let us first understand how these two are different from each other. When a coach sets out to create a training program, they meticulously tailor exercise selection, frequency, intensity, and volume to target desired outcomes, such as maximizing an athlete’s strength and power.

This process is known as programming. Periodization, unlike programming, encompasses a “predetermined timeframe” during which the coach strategically manipulates training variables to optimize specific attributes like endurance, strength, and power. It’s an artful orchestration to ensure the athlete’s most advantageous qualities reach their pinnacle after the designated period. This way, periodization becomes vital in shaping the athlete’s overall performance trajectory.

Periodization time cycles

Periodization divides the training period into different cycles based on weeks and months. These cycles serve as a structure that coaches use to guide improving specific training program aspects. Using these time-based terms, coaches can help athletes progress and reach their peak performance at the right time. It’s like having a roadmap to success, ensuring that training is well-planned and focused on achieving desired goals of every cycle.

• Big Picture Plan: The Macrocycle (annual plan)

The macrocycle is a complete program overview spanning six months to a year. Its main objective is to help athletes perform best for the year’s most important event. It’s like an extensive roadmap guiding them towards their ultimate goal. The macrocycle is divided into smaller parts called mesocycles.

• Focused Phases: The Mesocycle (Monthly/Quarterly Plan)

The mesocycle is made up of periods that last around 4 to 6 weeks. Each mesocycle is designed to improve specific physical traits in the athlete. For example, there might be a mesocycle dedicated to building endurance. During this period, the athlete will mainly focus on improving their endurance while still training other aspects to a lesser extent. The macrocycle consists of several mesocycles, each with its focus, which are planned.

• Weekly Strategy: The Microcycle

The microcycle is the training strategy for a week. It includes details like the number of training sessions, deciding which days require more or less effort, and focusing on specific training variables. The goal of the microcycle is to align with the monthly mesocycle objective. It’s like a weekly plan that keeps the athlete on track towards their overall training goals.

Different Phases of Periodization

Periodization consists of four phases that comprise the overall plan known as the macrocycle or annual plan.

• Preparatory Phase: 

This phase is divided into general preparation and sports-specific preparation. It makes up about two-thirds of the macrocycle. General preparation includes activities like building aerobic endurance and overall muscle growth. For example, bowlers and batsmen in cricket may do outdoor runs and resistance training to strengthen various muscles. Sports-specific preparation focuses on enhancing skills specific to the sport.

• First Transition Phase:

This phase overlaps with the sports-specific preparation phase. It involves increasing task intensity based on the athlete’s goals and profile. For example, a cricket batter may increase their movement strength to improve performance during matches. The training sessions become more intense but with reduced volume per session. The frequency of training sessions depends on the athlete’s needs in terms of skill and fitness.

• Competition Phase: 

During this phase, the coach streamlines skill work and training sessions to optimize recovery for the athlete. The objective is to help athletes reach their peak fitness and perform their best during competitions. The training volume is decreased while maintaining or increasing the intensity compared to the first transition phase.

• Second Transition Phase: 

In this phase, the athlete focuses on rest and recovery. Active rest is prioritized to ensure the athlete recovers well. The quality and length of this phase significantly impact the athlete’s performance in the next preparatory phase. The athlete may engage in activities unrelated to the sport to prevent burnout and promote overall well-being.

These different phases of periodization work together to maximize an athlete’s performance by strategically planning and adjusting training throughout the year.

Conclusion:

Periodization is a structured framework for organizing an athlete’s training, promoting better recovery and preventing overtraining. However, it’s essential to acknowledge certain limitations and challenges. For instance, some athletes may participate in only one significant event yearly, while others may have multiple competitions yearly. In these situations, coaches must be flexible and adapt to the changing demands of the competition season. This may require frequent adjustments to the training variables to meet the evolving needs of the athletes.

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Before diving into weight training and weightlifting, let us understand resistance training. It is a type of physical training that challenges your muscles and bones by doing specific movements. These movements, also known as primary functional movements, are all about working your body uniquely. So, how does it work? Well, it’s all about using the forces of gravity to create resistance. You can achieve this by using different tools like barbells, dumbbells, weight stacks, and those plate-loaded machines you often see at the gym. Then, you can target specific muscle groups and strengthen them by picking up those free weights. 

The secret sauce lies in adjusting critical factors like how often you train, how intense your workouts are, and how much volume you tackle. But wait, there’s more! Resistance training isn’t limited to just traditional weights. You can also use resistance bands, tubes, tires, and battle ropes. These alternative methods also challenge your muscles and help them grow and adapt. 

So what is weight training?

Here’s the fun part: when you use weights, whether barbells, dumbbells, weight stacks, or plate-loaded machines, we call it weight training. It’s a specific type of resistance training in which you regularly work out with weights to build muscle and strengthen your skeletal system. So, whether lifting traditional weights or getting creative with other resistance tools, resistance training is about pushing your body, reaching new heights, and unlocking your full potential. 

Hence, weight training is like a tool that focuses on building muscle and strengthening your skeletal system for athletic performance. When it comes to excelling in sports, many factors are at play, like strength, endurance, flexibility, agility, coordination, reaction time, balance, speed, and power. It’s a whole package! To target and improve these factors, a skilled strength and conditioning coach crafts an annual training program focusing on the characteristics needed for overall development. And that’s where weight training comes into play. It’s a modality that can help individuals enhance their strength and muscle growth, which is crucial in excelling in any sport.

Think about it – exercises like squats, deadlifts, bench presses, shoulder presses, barbell rows, lat pulldowns, and more are the bread and butter of weight training.

They can be grouped into different categories based on their characteristics. First, we’ve got multi-joint versus single-joint exercises, which means exercises involving multiple joints working together versus those focusing on a specific joint. Then we have supported versus unsupported exercises, which refer to exercises where you have some support versus those where you’re on your own. Lastly, there are bilateral versus unilateral exercises, where bilateral exercises involve both sides of your body.

In contrast, unilateral exercises focus on one side at a time. It’s all about finding the right mix of exercises and techniques to achieve those athletic goals. Weight training is just one piece of the puzzle, but it’s a pretty important one. It’s like having a trusty tool in your fitness toolbox to sculpt your body and enhance your athletic performance. 

Then what is weightlifting?

It is a full-fledged sport known as Olympic Weightlifting. In this sport, athletes showcase their strength and skill by performing two specific movements with a loaded barbell, lifting it overhead with impeccable form. It’s quite a sight to behold! Interestingly, weightlifting gained even more popularity when CrossFit came into the picture. They integrated weightlifting into their regular workout routines called WODs (workout of the day). This brought weightlifting culture to the masses and made it a household name. Suddenly, people from all walks of life embraced the challenge and excitement of weightlifting.

But here’s the cool part – the impact of weightlifting on sports performance is remarkable. Many athletes who participate in team sports incorporate weightlifting into their training, especially during the power phase. It helps them become quicker and faster on the field, giving them a serious advantage.

In official weightlifting competitions, the amount of weight lifted varies depending on the athlete’s weight class, which differs for men and women. During these competitions, athletes optimize their performance by optimizing Olympic-size standard barbells, bumper plates, weightlifting belts, and specialized weightlifting shoes.

Now, let’s talk about the actual lifts in Olympic Weightlifting. One of them is called the snatch, where the lifter smoothly moves the loaded barbell from the floor to the overhead position in one unbroken movement. There are different variations of the snatch that are tailored to improve the performance of individual athletes.

Fig: Performing snatch

Another popular lift is the clean and jerk. Here, the lifter first raises the barbell from the floor to the chest, known as the clean, and then explosively lifts it from chest level to the overhead position, known as the jerk. Again, it requires precision, strength, and technique.

Fig: Performing clean and jerk

So, whether you aim to improve your body composition or enhance your sports performance, weight training with functional movement patterns is the way to go. It’s about optimizing your nutrition and recovery and incorporating weight training into your routine. As you build a strong foundation of strength and size, you can discuss your program needs with a knowledgeable strength and conditioning coach. They can guide you on adding weightlifting exercises to boost the power component of your training. Therefore, weightlifting isn’t just about lifting heavy weights; it’s a sport that demands skill, discipline, and perseverance. So are you ready to embrace the challenge and take your fitness journey to new heights?

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So, what does science say about HIIT? 

Not only does HIIT offer exceptional benefits, but it also ignites a higher level of enjoyment. Original research and meta-analyses resoundingly report that the interval training approach wins over the hearts of the general population. Yes, you read that right – HIIT is both practical and enjoyable!

Moreover, a comprehensive meta-analysis by Reljic et al. in 2019 revealed that HIIT-based interventions have lower dropout rates than traditional exercise programs, making it a tolerable fitness model. However, a word of caution: subjecting yourself to a single bout of HIIT at a grueling intensity with inadequate rest periods can dampen the joy. It is crucial to incorporate sufficient resting intervals between training sessions to maintain long-term exercise adherence.

A growing body of evidence-based research has uncovered the multitude of benefits that interval training programs can deliver, ranging from 5 days to 12 months. Let us explore some of the benefits:

• Boost in VO2max
• Enhanced endurance capacity
• Elevated resting metabolic rate
• Optimized substrate metabolism
• Improved body composition
• Enhanced insulin sensitivity
• Sharpened cognitive functions

That’s not all! Interval training has also emerged as a formidable weapon against cardiovascular diseases, breast cancer, metabolic syndrome, osteoarthritis, and rheumatoid arthritis – known culprits behind lower back pain.

Who is it for or not?

You might be wondering if HIIT is a feasible option for everyone. While HIIT demands less time than MICT, it’s worth noting that the shortness of breath and overwhelming fatigue experienced during these intense sessions may be less tolerable for specific individuals, especially if they are beginners who need to first work towards having a good base. Therefore, its acceptance is not universal despite practical evidence showcasing significant adaptations and potentially greater enjoyment with HIIT.

However, if you are pressed with a time crunch, HIIT comes to the rescue! According to the recommended guidelines, adults should aim for 150 minutes per week of moderate-intensity continuous exercise (MICT) or 75 minutes of vigorous exercise to mitigate health risks. However, lack of time remains a formidable barrier, deterring approximately 50% of individuals from adhering to exercise programs within the first six months. Research has highlighted that factors such as fun, time availability, and intrinsic motivation significantly impact an individual’s commitment to a training regimen. In such circumstances, time-efficient exercises like HIIT emerge as a promising alternative to MICT, offering substantial health benefits.

Key takeaways: 

In conclusion, the importance of regular exercise for a healthy life is well-documented. Yet, time constraints often hinder our pursuit of fitness. Thankfully, interval training models rise to the occasion, delivering comparable health and performance benefits to MICT while demanding less time commitment. Among these models, HIIT shines bright, proving to be enjoyable and highly effective in eliciting remarkable physiological adaptations. So, why wait? Unleash the power of HIIT and make it a cornerstone of your regular exercise routine!

References:

• Atakan, M. M. et al. (2021) “Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective,” International Journal of Environmental Research and Public Health, 18(13). doi: 10.3390/ijerph18137201.
• Bishop, D. J. et al. (2019) “High-Intensity Exercise and Mitochondrial Biogenesis: Current Controversies and Future Research Directions,” Physiology, 34(1), pp. 56–70. doi: 10.1152/physiol.00038.2018.
• Buchheit, M. and Laursen, P. B. (2013) “High-Intensity Interval Training, Solutions to the Programming Puzzle,” Sports Medicine, 43(5), pp. 313–338. doi: 10.1007/s40279-013-0029-x.
• Gray, S. R. et al. (2016) “High-intensity interval training: key data needed to bridge the gap from laboratory to public health policy,” British Journal of Sports Medicine, 50(20), pp. 1231–1232. doi: 10.1136/bjsports-2015-095705.
• MacInnis, M. J. and Gibala, M. J. (2016) “Physiological adaptations to interval training and the role of exercise intensity,” The Journal of Physiology, 595(9), pp. 2915–2930. doi: 10.1113/jp273196.
• Oliveira, B. R. R. et al. (2018) “Affective and enjoyment responses in high intensity interval training and continuous training: A systematic review and meta-analysis,” PLOS ONE, 13(6), p. e0197124. doi: 10.1371/journal.pone.0197124.
• Reljic, D. et al. (2019) “Prevalence and predictors of dropout from high‐intensity interval training in sedentary individuals: A meta‐analysis,” Scandinavian Journal of Medicine & Science in Sports, 29(9), pp. 1288–1304. doi: 10.1111/sms.13452.
• Thum, J. S. et al. (2017) “High-Intensity Interval Training Elicits Higher Enjoyment than Moderate Intensity Continuous Exercise,” PLOS ONE, 12(1). doi: 10.1371/journal.pone.0166299.

The post Unravelling the Science and Benefits of HIIT: Part 2 appeared first on Muscle Layman.

Interval training, the secret weapon of coaches and athletes for over a century, holds the key to unlocking peak performance. This powerful exercise technique has sparked the curiosity of countless scientists, thanks to its incredible ability to ignite profound physiological adaptations and deliver health benefits akin to moderate-intensity continuous training (MICT) in a fraction of the time. But here’s the kicker: the magic lies not only in the workouts’ intensity but also in the captivating dance between effort and rest, fueling the body’s remarkable transformation. So brace yourself for an exhilarating journey into the world of interval training!

Are you ready to discover this workout phenomenon that’s taking the fitness world by storm?

Say hello to HIIT, short for High-Intensity Interval Training! It’s a turbocharged training method that will push your limits and leave you breathless. Picture this: explosive bursts of heart-pounding, sweat-drenched intensity, followed by brief moments of rest or easier exercises. It’s a thrilling dance between pushing yourself to the limit and catching your breath. 

In scientific terms, HIIT is about finding that perfect work-to-rest ratio for your exercise session. We’re talking “near maximal” or “all-out” effort, where you give it your absolute best, reaching at least 90% of your maximal oxygen uptake or a whopping 75% of your maximal power. Hold on tight because research has shown that HIIT triggers a cascade of physiological changes that supercharge your fitness and metabolic health. Whether a clinical case or a healthy warrior, HIIT has your back, paving the way for a stronger, fitter, and healthier you by improving your exercise capacity.

What is HIIT?

HIIT is a training form characterized by short bursts of repeated, intense activity with periods of rest or low-intensity exercise. In technical terms, this is also written as the work-to-rest ratio for the exercise session. The format is performed with a “near maximal” or “all-out” effort corresponding to ≥90% of maximal oxygen uptake or >75% of maximal power. 

Research has indicated that HIIT induces multiple physiological adaptations that improve exercise capacity and metabolic health in both clinical and healthy populations.

Types of HIIT

Prepare to dive into the thrilling world of Interval Training and discover the different flavours that will push your limits and ignite your inner athlete! 

First, we have the renowned HIIT, which stands for High-Intensity Interval Training. It’s all about giving it your all, reaching ≥90% of your VO2 max or a whopping >75% of your maximal power. But wait! What are VO2 max and maximal power? VO2 max is the maximum amount of oxygen your body can use during intense physical activity. Maximal power is the highest rate at which the work is done. These are measured in a lab or a fitness centre with the help of specific equipment. So now, let’s get back to HIIT. Think of it as a challenge where you’ll be pushing yourself from “hard” to “very hard” on the rate of perceived exertion scale. Each intense effort will last a few seconds to several minutes, depending on how much you’re willing to give. But don’t worry. We’ve got your back with rest or less intense periods sprinkled in between. 

Let’s take things up a notch with the sprint interval training (SIT) model. This one is not for the faint of heart. We’re discussing going all-out, surpassing your VO2 max or maximal power. Picture short bursts of explosive activity lasting no more than 30 seconds, followed by relatively long recovery periods of around 4 minutes. It’s like a heart-pounding rollercoaster ride, with each high-intensity round leaving you breathless. For instance, imagine hopping on a cycle ergometer and pedalling like a maniac for 30 seconds, pushing against a force equivalent to a mind-boggling 170% of your VO2 max. But don’t worry; you’ll get a breather during the rest intervals or light exercise.

Lastly, let’s explore the exciting world of repeated-sprint training (RST). Brace yourself for lightning-fast sprints, each lasting less than 10 seconds. Compared to the recovery periods of SIT, these intervals will be relatively shorter, lasting less than 60 seconds. Repeated-sprint training is the secret weapon of athletes across various sports, helping them prepare physically for the challenges ahead. While the published literature may be less extensive for RST, one thing is for sure: the recovery periods in HIIT are designed to allow for almost complete rejuvenation of your sprint performance. However, in RST, the recovery duration between sprints is minimal, which means you’ll inevitably experience a decrease in performance. Nevertheless, it’s a thrilling balancing act that will push you to your limits.

Get ready to choose your adventure and embark on an exhilarating journey into Interval Training. Whether you’re craving the explosive energy of HIIT, the all-out madness of SIT, or the lightning-fast sprints of RST, one thing is sure: you’re in for a heart-pumping, sweat-drenched, and exhilarating experience!

References

• Atakan, M. M. et al. (2021) “Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective,” International Journal of Environmental Research and Public Health, 18(13). doi: 10.3390/ijerph18137201.
• Bishop, D. J. et al. (2019) “High-Intensity Exercise and Mitochondrial Biogenesis: Current Controversies and Future Research Directions,” Physiology, 34(1), pp. 56–70. doi: 10.1152/physiol.00038.2018.
• Buchheit, M. and Laursen, P. B. (2013) “High-Intensity Interval Training, Solutions to the Programming Puzzle,” Sports Medicine, 43(5), pp. 313–338. doi: 10.1007/s40279-013-0029-x.
• Gray, S. R. et al. (2016) “High-intensity interval training: key data needed to bridge the gap from laboratory to public health policy,” British Journal of Sports Medicine, 50(20), pp. 1231–1232. doi: 10.1136/bjsports-2015-095705.
• MacInnis, M. J. and Gibala, M. J. (2016) “Physiological adaptations to interval training and the role of exercise intensity,” The Journal of Physiology, 595(9), pp. 2915–2930. doi: 10.1113/jp273196.
• Oliveira, B. R. R. et al. (2018) “Affective and enjoyment responses in high intensity interval training and continuous training: A systematic review and meta-analysis,” PLOS ONE, 13(6), p. e0197124. doi: 10.1371/journal.pone.0197124.
• Reljic, D. et al. (2019) “Prevalence and predictors of dropout from high‐intensity interval training in sedentary individuals: A meta‐analysis,” Scandinavian Journal of Medicine & Science in Sports, 29(9), pp. 1288–1304. doi: 10.1111/sms.13452.
• Thum, J. S. et al. (2017) “High-Intensity Interval Training Elicits Higher Enjoyment than Moderate Intensity Continuous Exercise,” PLOS ONE, 12(1). doi: 10.1371/journal.pone.0166299.

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