HIIT produces increases in muscle power and free testosterone in male masters athletes

[Nelson Vergel]

Endocr Connect. 2017 Aug 9;6(7):430-436. doi: 10.1530/EC-17-0159. Print 2017 Oct.

HIIT produces increases in muscle power and free testosterone in male masters athletes

Herbert P1, Hayes LD2, Sculthorpe NF3, Grace FM4.

Abstract

High-intensity interval training (HIIT) improves peak power output (PPO) in sedentary aging men but has not been examined in masters endurance athletes. Therefore, we investigated whether a six-week program of low-volume HIIT would (i) improve PPO in masters athletes and (ii) whether any change in PPO would be associated with steroid hormone perturbations. Seventeen male masters athletes (60 ± 5 years) completed the intervention, which comprised nine HIIT sessions over six weeks. HIIT sessions involved six 30-s sprints at 40% PPO, interspersed with 3 min active recovery. Absolute PPO (799 ± 205 W and 865 ± 211 W) and relative PPO (10.2 ± 2.0 W/kg and 11.0 ± 2.2 W/kg) increased from pre- to post-HIIT respectively (P < 0.001, Cohen’s d = 0.32−0.38). No significant change was observed for total testosterone (15.2 ± 4.2 nmol/L to 16.4 ± 3.3 nmol/L (P = 0.061, Cohen’s d = 0.32)), while a small increase in free testosterone occurred following HIIT (7.0 ± 1.2 ng/dL to 7.5 ± 1.1 ng/dL pre- to post-HIIT (P = 0.050, Cohen’s d = 0.40)). Six weeks’ HIIT improves PPO in masters athletes and increases free testosterone. Taken together, these data indicate there is a place for carefully timed HIIT epochs in regimes of masters athletes.

 

[Dave B.]

This is great Nelson, thanks for posting it.

I've added HIIT to my workouts and I'm looking for the ideal interval programming. This research goes with six 30-second intervals with 3 minutes in between, with a 40% PPO intensity. However I've also seen or read about 20 seconds/1 minute rest and 45 seconds/1 minute permutations, and some with intervals described as 80% intensity or higher, even.

Personally I like the 20-30 minute range, and I try to get in 4 or 5 intervals. Now that HIIT is such a hot topic in exercise science I'm looking forward to a lot more research results. Cool stuff.

 

[wranglernator]

This is great Nelson, thanks for posting it.

I've added HIIT to my workouts and I'm looking for the ideal interval programming. This research goes with six 30-second intervals with 3 minutes in between, with a 40% PPO intensity. However I've also seen or read about 20 seconds/1 minute rest and 45 seconds/1 minute permutations, and some with intervals described as 80% intensity or higher, even.

Personally I like the 20-30 minute range, and I try to get in 4 or 5 intervals. Now that HIIT is such a hot topic in exercise science I'm looking forward to a lot more research results. Cool stuff.

Ive been doing 10 second all out with 20 second recovery for 8 intervals
Im 49 yrs old and in decent shape
Im hoping to add an extra interval each week
I do this on my air bike 2-3 times a week
I finish off by doing 15 min of moderate intensity after the hiit

 

[Nashtide]

I've tried all manner of HIIT exercises. Biking, rowing, hand cycling etc. I've now settled on hitting the heavy bag. I put an app on my phone that times rounds and rest. Right now I'm doing 2 minute rounds and 30 second rests. I focus more on speed than power. I realize the long work bouts are not truly HIIT, but I find punching like crazy for 20 seconds causes a complete loss of form. So I go fast just not all out. I use this more as metcon than true HIIT. Done right it's a killer and it's super fun. An added bonus...I see a lot of people watching me&#128526;