The Physiological Advantages of High Intensity Training

The physiological benefits of high intensity training may vary because of the difficulty of measuring the exact nature of high intensity. Some investigators from The University of Western Ontario explored some of the power outputs in efforts that lasted 10 s with a 2 minuet rest, and in a group that performed for 10 s with a 4 minuet rest on a mechanically braked ergometer. There were other subjects that were assigned to different times and rest periods but the primary focus for this post will look at the 10 s efforts. The ability to reproduce maximal power outputs over an extended period of time may provide a better training stimulus than one that declines throughout the workout. Interestingly, the group in the 10s:2 minuet rest maintained 95% of their peak power output and the 10s:4 minuet rest demonstrated 96%. The researchers speculate that peak power output occurs within the interval between 5 s and 10 s, suggesting that the physiological benefits are stimulated quickly, rather than in total work performed. In addition, these short intense efforts display similar outcomes as longer aerobic type exercises in respect to biochemical adaptions such as mitochondrial biogenesis.

Is there any supplements that may improve high intensity training? There is theoretical and experimental evidence supporting D-ribose as a possible ergogenic aid toward enhancing high intensity training. Furthermore, creatine may restore higher power output quicker and a faster post recovery from workouts. For instance, Cooke et al discovered faster muscle recovery in subjects consuming creatine by witnessing higher strength values recorded after exercise induced muscle damage via eccentric loading. The mechanism in which the recovery takes effect is thought to occur during gene transcription by means of amino acid pools.