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A ACSM (Haskell et al., 2007) recomenda exerccio aerbio

com intensidade moderada, 30/dia em 5xsemana ou 20 de
exercicio vigoroso, 3xsemana para adultos saudveis dos 18
aos 65 anos.

A populao em geral no tem uma prTca sistemTca e
regular de exerccio por falta de tempo (Booth et al., 1997).



High Intensity Aerobic Interval Training (HIAIT)
Sprint Interval Training (SIT)
High Intensity Interval Training (HIIT)
Polarized Training (PT)
High Intensity Circuit Training (HICT)
High Intensity Interval Exercise (HIIE)

ACSM (2014), Gibala & Jones (2013), Klika & Jordan (2013), Schoenfeld & Dawes (2009)
Stephen H. Boutcher (2011), Stggl &Sperlich (2014)



Perodos com durao de 5 segundos a 8 minutos, com uma
intensidade de 80 a 90% da FCmax esTmada
Perodos de recuperao com duraes variadas (de metade a
8x o tempo de aTvidade), com intensidades de 40 a 50%

Wingate 30 X 4 .... R 1:8
Tabata 20 X 10 .... R :1

Uma sesso de treino poder ter um volume entre os 20 a 40
ACSM (2014), Boutcher (2011), Gibala (2009), Whyte et al(2010)


Dependendo da idade e apTdo hsica do indivduo, da
durao e da intensidade, o HIIT apresenta melhorias no
VO2max entre 4 a 46% (Burgomaster et al., 2008; Helgerud
et al., 2007; Perry et al., 2008; Tremblay et al., 1994;
Warburton et al., 2005).

Gosselin et al. (2011) demonstraram que 5

intervalos de high intensity training (HIT) no
so mais exigente, a nivel siolgico, do que
20 min de exerccio em steady state a 70 %
VO max. O HIT pode ser aconselhado para
indivduos aWvos.

A ACSM recomenda treino intervalado aps um
perodo de adaptao inicial entre 2 a 3 meses
(ACSM, 2014)
O HIIT dever ser supervisionado em indivduos
sedentrios e de elevado risco (Kessler et al.,
2012; Mirleman et al., 1993)
A literatura relaTvamente limitada no que se
refere a eccia do HIIT em populao
sedentria e/ou obesa (Astorino et al., 2013;
Lunt et al., 2014; Sijie et al., 2012).


Journal of Sports Science and Medicine (2014) 13, 702-707 hrp://www.jssm.org

Research arTcle

Is Moderate Intensity Exercise Training Combined with High Intensity

Interval Training More EecTve at Improving Cardiorespiratory Fitness
than Moderate Intensity Exercise Training Alone?
Brendon H. Roxburgh 1, Paul B. Nolan 1, Ryan M. Weatherwax 2 and Lance C. Dalleck 2 1 Department of
Sport and Exercise Science, The University of Auckland, Auckland, Auckland, New Zealand 2 RecreaTon,
Exercise, and Sport Science Department, Western State Colorado University, Gunnison, USA

ParTcipants exercised at 45-55% HRR and 60% HRR for weeks 1-4 and
4-12, respecTvely. The CMIET + HIIT group performed four sessions of
CMIET each week interspersed with one session of HIIT. The HIIT protocol
involved eight, 60 second intervals at 100% VO2max, separated by 150
seconds acWve recovery

Both exercising groups showed clinically meaningful improvements in
VO2max. Nevertheless, it remains unclear whether one type of exercise
training regimen elicits a superior improvement in cardiorespiratory
tness relaTve to its counterpart.

Hindawi Publishing CorporaTon

Journal of Obesity
Volume 2011, ArTcle ID 868305, 10 pages doi:10.1155/2011/868305

Review Ar)cle
High-Intensity Intermirent Exercise and Fat Loss
Stephen H. Boutcher

School of Medical Sciences, Faculty of Medicine, University of New South Wales, Sydney, 20Australia

Regular HIIE produces signicant increases in aerobic and anaerobic tness and
brings about signicant skeletal muscle adaptaTons that are oxidaTve and glycolyTc
in nature.
The eects of HIIE on subcutaneous and abdominal fat loss are promising but more
studies using overweight individuals need to be carried out.
Given that the major reason given for not exercising is Wme,it is likely that the
brevity of HIIE protocols should be appealing to most individuals interested in fat
The opTmal intensity and length of the sprint and rest periods together with
examinaTon of the benets of other HIIE modaliTes need to be established.


High Intensity Interval Training in a Real World Se~ng: A Randomized

Controlled Feasibility Study in Overweight InacTve Adults, Measuring Change
in Maximal Oxygen Uptake
Helen Lunt1,6*, Nick Draper2, Helen C. Marshall2, Florence J. Logan1, Michael J. Hamlin3, Jeremy P.
Shearman4, James D. Corer5, Nicholas E. Kimber4, Gavin Blackwell2, Christopher M. A. Frampton6

PLoS ONE 9(1): e83256. doi:10.1371/journal.pone.0083256
Published January 13, 2014 Copyright: 2014 Lunt et al. This is an open-access arTcle distributed under the
terms of the CreaTve Commons ArribuTon License.

High intensity interval training in a real world se~ng, improve

cardiorespiratory tness in overweight, inacWve parWcipants and at the
same Wme reduce the duraWon of the exercise sessions, compared to

The improvement in cardiorespiratory tness in overweight/obese
parTcipants undertaking aerobic interval training in a real world se~ng
was modest. The most likely reason for this nding relates to reduced
adherence to the exercise program, when moving beyond the research
clinic se~ng.


Hindawi Publishing CorporaTon Journal of Obesity

Volume 2012, ArTcle ID 480467, 8 pages doi:10.1155/2012/480467
Research Ar)cle

The Eect of High-Intensity Intermirent Exercise on Body ComposiTon of

Overweight Young Males
M. Heydari,1 J. Freund,2 and S. H. Boutcher1

Subjects in the exercise group completed supervised exercise (8 s sprint,

12 s recovery) conWnuously throughout each 20-min session.

The HIIE workload was set at 8090% of each subjects heart rate (HR)
peak at a cadence between 120 and 130r.p.m and recovery was set at the
same amount of resistance but at a cadence of 40r.p.m.

12 weeks of HIIE resulted in signicant reducWons in total, abdominal,
trunk, and visceral fat and signicant increases in fat free mass and
aerobic power.


Sijie T. , Hainai Y. , Fengying Y. , Jianxiong W.
J Sports Med Phys Fitness. 2012 Jun;52(3):255-62.

HIIT group performed interval exercises at the individualized heart rate
(HR) of 85% of VO2max and separated by brief periods of low intensity
acWvity (HR at 50% of VO2max), while the moderate intensity conWnuous
training (MICT) group did conTnuous walking and/or jogging at the
individualized HR of 50% of VO2max.
Results achieved by our relaTvely large groups of homogeneous subjects
have demonstrated that the HIIT program is an eecWve measure for the
treatment of young women who are overweight.





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