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Jogging vs. sprinting in advanced and beginner subjects essay

Find articles by Carl Foster Courtney V. Farland Find articles by Courtney V. Doberstein Find articles by Scott T. Porcari Find articles by John P. Abstract High intensity interval training HIIT has become an increasingly popular form of exercise due to its potentially large effects on exercise capacity and small time requirement.

This study compared the effects of two HIIT protocols vs steady-state training on aerobic and anaerobic capacity following 8-weeks of training. Fifty-five untrained college-aged subjects were randomly assigned to three training groups 3x weekly. Each subject did 24 training sessions during 8 weeks. The results suggest that although HIIT protocols are time efficient, they are not superior to conventional exercise training in sedentary young adults.

Key points Steady state training equivalent to HIIT in untrained students Mild interval training presents very similar physiologic challenge compared to steady state training HIIT particularly very high intensity variants were less enjoyable than steady state or mild interval training Enjoyment of training decreases across the course of an 8 week experimental training program Key words: Including classical studies of interval training for athletic performance Astrand et al.

  • Expert interview from ian sadler on gait analysis hop etc gait analysis is a method used to assess the way we walk or run to highlight biomechanical;
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  • Descriptive characteristics of the subjects are presented in Table 1;
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  • Including classical studies of interval training for athletic performance Astrand et al.

This evidence is further addressed in the broad public health recommendation that healthy adults should accumulate 30 min of moderate intensity exercise on most if not all days of the week Haskell et al.

Active research continues designed to determine how specific variations of FITT might further optimize adaptations to exercise training. The literature, particularly with reference to high intensity interval training HIIThas recently been reviewed Buchiet and Laursen, 2013a ; 2013b ; Kessler et al.

Essay on jogging

Since one of the chief barriers to broad public participation in exercise programs is a perceived lack of time Salmon et al. Indeed, Gillen et al 2014 have shown that as little as three 10 min sessions weekly, with only 3 x 20s high intensity, could effect both muscle oxidative capacity and several markers of cardiometabolic health.

Beyond the importance of time efficiency, there are a number of known motivations for participation in exercise programs extrinsic motivators generally associated with changes in the body and sport intrinsic motivators related to pleasure and mastery Kilpatrick et al.

These motivators can be contextualized within the concept of self-determination theory, which suggests that human activity can be understood within the context of seeking autonomy, competence and relatedness Kilpatrick et al.

Amongst the predictors of continuing an exercise program is recognition of the importance of enjoyment to long-term adherence with exercise programs Dishman et al. There are relatively little data available regarding how different types of exercise programs are perceived by exercisers.

A biomechanical analysis of the roundhouse

Early evidence suggests that high-intensity interval running might be more enjoyable than moderate-intensity continuous exercise Bartlett et al.

This is important because even if exercise programs can be constructed in a very effective and time efficient format, if they are not perceived as enjoyable there is little likelihood that the program will be sustained for long enough to achieve reasonable health and fitness outcomes.

Beginning with studies demonstrating the value of interval training in clinical populations Smodlaka, 1963 ; Meyer et al.

A biomechanical analysis of jogging vs

Studies from a number of laboratories, with protocols designed more to demonstrate the rapidity of molecular signaling events following high-intensity training Babraj et al. However, since these protocols have widely different levels of experimental control sedentary vs aerobic exercisethere is still debate over the relative value of HIIT training relative to steady- state training.

Further, since many of the HIIT protocols can present significant discomfort to the exerciser, the likelihood that long term adherence to HIIT training will be high enough to promote long term beneficial outcomes is of concern. However, we have little direct evidence about how different training programs are perceived. Accordingly, the purpose of this study was to compare physiologic responses of two basic HIIT variants against a steady-state training control in previously inactive young adults, as evidenced by changes in both aerobic and anaerobic exercise capacity.

Additionally, we sought to evaluate how training was perceived in these groups, from the perspective of factors that might influence long term adherence. Methods Sixty-five 23 male, 42 female relatively-sedentary subjects volunteered for the study. Their ages ranged from 18-28 years.

The protocol, purpose, and risks of the study were explained to all interested participants. The Physical Activity Readiness Questionnaire PAR-Q was administered to the subjects prior to participation to rule out contraindications to participation.

In order to be eligible for the study, subjects could not have been exercising more than twice per week at low-to-moderate intensity during the preceding three months e.

  • Expert interview from ian sadler on gait analysis hop etc gait analysis is a method used to assess the way we walk or run to highlight biomechanical;
  • Within subjects, the ESS was admininstered on the same day of each week;
  • The literature, particularly with reference to high intensity interval training HIIT , has recently been reviewed Buchiet and Laursen, 2013a ; 2013b ; Kessler et al;
  • Indeed, Gillen et al 2014 have shown that as little as three 10 min sessions weekly, with only 3 x 20s high intensity, could effect both muscle oxidative capacity and several markers of cardiometabolic health;
  • Training was performed on mechanically braked ergometers Monarch GBH, Varburg, Sweden with the pedaling rate controlled by a metronome.

Qualified subjects provided written informed consent before participating. The study was approved by the University Institutional Review Board for the Protection of Human Subjects, and conformed to the principles outlined in the Declaration of Helsinki.

An incremental exercise test, performed on an electrically braked cycle ergometer Lode Excalibur, Groningen, NLwas used to assess aerobic capacity. A practice test was not administered. The test began with a 5-min resting period to allow measurement of resting HR, followed by a 3-minute warm up at 25 W. After 3 minutes, the load was increased by 25 W per minute. The test was terminated when subjects were too fatigued to continue, or when the cadence fell below 60 rpm.

Respiratory metabolism was measured using open-circuit spirometry, with a mixing chamber based metabolic cart Parvo Medics, Sandy, Utah. A 3-L syringe was used to calibrate the pneumotach. VO2 was summated every 30s, and the highest 30s value during the test was accepted as VO2max.

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  • Jogging vs running comparison running and jogging are forms of aerobic exercises both these aerobic exercises help the body to lose weight and make general;
  • All subjects completed 24 exercise sessions over the 8-week training period;
  • Results Fifty-five of the original 65 subjects completed the study 17 male, 38 female;
  • Indeed, Gillen et al 2014 have shown that as little as three 10 min sessions weekly, with only 3 x 20s high intensity, could effect both muscle oxidative capacity and several markers of cardiometabolic health;
  • Porcari Find articles by John P.

A verification trial was not performed as we have previously found that there is no systematic change in VO2max during a second exercise effort at higher muscular power output Foster et al. The peak aerobic power, expressed per kg BW PaerPO was accepted as the PO for the highest stage completed plus proportional credit for incomplete stages. As a measure of anaerobic power-capacity, the subjects performed the Wingate Anaerobic Test Bar-Or, 1987.

The test was performed, on a different day, on an electronically braked cycle ergometer Lode Excalibur, Groningen, NLin the constant torque mode. The subjects warmed up for 5-min at 25W. At the beginning of the test the resistance was increased to 0. Peak power output PPO the highest PO observed during 1s during the test and the mean power output MPO the average PO over the 30s duration of the test were recorded from the ergometer software. A rank of zero indicated the absence of enjoyment, while a rank of seven indicated high enjoyment.

All subjects were directed to rank their perceived level of enjoyment at the exact moment in time that the scale was administered. Within subjects, the ESS was admininstered on the same day of each week. For logistic reasons, between subjects the administration of the ESS was distributed throughout the week. Males and females were ranked separately. From these rankings, subjects were stratified into groups best 3, next three, ….

Training was performed on mechanically braked ergometers Monarch GBH, Varburg, Sweden with the pedaling rate controlled by a metronome. All training sessions were supervised 1 to 1 by laboratory assistants. Identical five-minute warm-up and cool-down periods were performed by all three training groups 2 min at 25 W, 1 min at 50 W, 1 min at 75 W, 1 min at 25 W.

Steady-state and Meyer subjects cycled at a cadence of 80 rpm, while Tabata jogging vs. sprinting in advanced and beginner subjects essay pedaled at 90 rpm during the loaded period.

All subjects completed 24 exercise sessions over the 8-week training period. To further document the training intensity, HR and [blood lactate] Lactate Pro were measured during one training session each week.

However, decisions regarding progression of the training load were based solely on sRPE. Statistical analysis Standard descriptive statistics were used to characterize the subject population. A one-way analysis of variance ANOVA was performed across pre-training scores to determine if the groups were similar at the beginning of the study.

Alpha was set at. Analysis was performed on data from the subjects who completed the entire protocol. Results Fifty-five of the original 65 subjects completed the study 17 male, 38 female.

Descriptive characteristics of the subjects are presented in Table 1. The steady-state group lost one male due to loss of interest unwillingness to continue the protocol. The Tabata group lost three female subjects, two due to loss of interest and one other to an unrelated injury.

The Meyer group lost a total of six subjects. No significant differences existed between the three training groups with regards to age, height, and weight at the start of the study. Descriptive characteristics of the subjects who completed the study.