İnceleme Makalesi
BibTex RIS Kaynak Göster

Yüksek Yoğunluklu Aralıklı Antrenman Protokollerinde Uygulanan Antrenman Süresinin Optimal Düzeyinin Belirlenmesi İçin Kapsamlı Bir İnceleme

Yıl 2024, Cilt: 5 Sayı: 2, 19 - 46, 30.08.2024

Öz

Yüksek Yoğunluklu Aralıklı Antrenman (HIIT) protokolleri, sporcuların antrenman verimliliğini artırmak için günümüzde çok popüler bir antrenman modeli haline gelmiştir. Ancak, HIIT‟in optimal antrenman süresinin ne kadar olacağıyla alakalı literatürde farklı sonuçlar görülmekte, bu antrenman modeli ile ilgili net sonuçlar bulunmamaktadır. Bu bağlamda mevcut çalışmanın amacı; HIIT protokollerinin etkinliğini artırmak için optimal antrenman süresinin belirlenmesidir. Bu amaç doğrultusunda Web of Science, PubMed, Scopus, TRDizin ve Google Akademik veri tabanlarında kapsamlı literatür taraması yapılmıştır. Literatür taramasında “HIIT‟te optimal antrenman süresi”, “HIIT süresi”, HIIT ve periodizasyon”, “Yüksek yoğunluklu aralıklı antrenman süresi” ve “Antrenmanlarda optimal süre” gibi kelime kombinasyonları İngilizce karşılıklarıyla birlikte kullanılmıştır. Bu araştırma kapsamında taranan literatürün özeti sunulmuş ve HIIT protokollerinde optimal antrenman süresinin belirlenmesine yönelik mevcut bulgular tartışılmıştır. Sonuç olarak, HIIT protokollerinde antrenman süresinin atletik performans ve fizyolojik adaptasyonlar üzerinde önemli etkilerinin olduğu görülmektedir. Ancak, bu alanda kesin bir konsensüs bulunmamaktadır. Dolayısıyla HIIT protokollerinde antrenman süresinin yanı sıra bireysel farklılıklarda dikkate alınmalıdır. Yapılacak araştırmalar, bireysel yanıtların ve farklı antrenman sürelerinin etkilerinin daha ayrıntılı olarak incelenmesini ve kişiselleştirilmiş antrenman programlarının geliştirilmesini içermelidir. Bu şekilde, sporcular için en uygun antrenman süresini belirlemek ve performanslarını optimize etmek mümkün olabilir.

Kaynakça

  • Akgül, M. Ş., Gürses, V. V., Karabıyık, H., Koz, M. (2016). İki haftalık yüksek şiddetli interval antrenmanın kadınların aerobik göstergeleri üzerine etkisi. International Journal of Sport Culture and Science, 4(Special Issue 1), 298-305.
  • Akgül, M. Ş., Koz, M., Gürses, V. V., Kürkçü, R. (2017). Yüksek şiddetli interval antrenman. Spormetre Beden Eğitimi ve Spor Bilimleri Dergisi, 15(2), 39-46.
  • Alves, E. D., Salermo, G. P., Panissa, V. L. G., Franchini, E., Takito, M. Y. (2017). Effects of long or short duration stimulus during high-intensity interval training on physical performance, energy intake, and body composition. Journal of Exercise Rehabilitation, 13(4), 393.
  • Aschendorf, P. F., Zinner, C., Delextrat, A., Engelmeyer, E., Mester, J. (2019). Effects of basketball-specific high-intensity interval training on aerobic performance and physical capacities in youth female basketball players. The Physician and Sportsmedicine, 47(1), 65-70.
  • Astorino, T. A., Allen, R. P., Roberson, D. W., Jurancich, M., Lewis, R., McCarthy, K., Trost, E. (2011). Adaptations to high-intensity training are independent of gender. European Journal of Applied Physiology, 111, 1279-1286.
  • Babraj, J. A., Vollaard, N. B., Keast, C., Guppy, F. M., Cottrell, G., Timmons, J. A. (2009). Extremely short duration high intensity interval training substantially improves insulin action in young healthy males. BMC Endocrine Disorders, 9, 1-8.
  • Bahmanbeglou, N. A., Ebrahim, K., Maleki, M., Nikpajouh, A., Ahmadizad, S. (2019). Shortduration high-intensity interval exercise training is more effective than long duration for blood pressure and arterial stiffness but not for inflammatory markers and lipid profiles in patients with stage 1 hypertension. Journal of Cardiopulmonary Rehabilitation and Prevention, 39(1), 50-55.
  • Bartlett, J. D., Hwa Joo, C., Jeong, T. S., Louhelainen, J., Cochran, A. J., Gibala, M. J., Gregson, W., Close, G. L., Drust, B., Morton, J. P. (2012). Matched work highintensity interval and continuous running induce similar increases in PGC-1α mRNA, AMPK, p38, and p53 phosphorylation in human skeletal muscle. Journal of Applied Physiology, 112(7), 1135-1143.
  • Bartram, S. (2015). High-intensity interval training for women: Burn more fat in less time with HIIT workouts you can do anywhere. Publisher: Dorling Kindersley, 12-122.
  • Bayati, M., Farzad, B., Gharakhanlou, R., Agha-Alinejad, H. (2011). A practical model of low-volume high-intensity interval training induces performance and metabolic adaptations that resemble „all-out‟sprint interval training. Journal of Sports Science & Medicine, 10(3), 571.
  • Bilge, M., Yildirim, D. S., Ersöz, G. (2021). Güncel yüksek şiddetli aralıklı antrenman (High Intensity Interval Training-HIIT) uygulamalarının kardiyovasküler-metabolik ve performans yanıtları: sistematik derleme. Turkiye Klinikleri Journal of Sports Sciences, 13(1), 1-28.
  • Buchheit, M., Laursen, P. B. (2013). High-intensity interval training, solutions to the programming puzzle: Part I: cardiopulmonary emphasis. Sports Medicine, 43(5), 313-338.
  • Church, H. L. (2021). The effect of interval duration and work-to-rest ratio on acute physiological and perceptual responses, and cardiorespiratory fitness following a home-based hiit training intervention (Doctoral dissertation). Liverpool John Moores University, United Kingdom.
  • Dunham, C., Harms, C. A. (2012). Effects of high-intensity interval training on pulmonary function. European Journal of Applied Physiology, 112, 3061-3068.
  • Ergin, M., Sönmez, H. G. (2024). Yüksek yoğunluklu interval antrenmanın (HIIT) kardiyovasküler ve kardiometabolik hastalıklar üzerindeki etkilerinin incelenmesi. İzmir: Duvar Yayınevi.
  • Esfarjani, F., Laursen, P. B. (2007). Manipulating high-intensity interval training: effects on VO2max, the lactate threshold and 3000 m running performance in moderately trained males. Journal of Science and Medicine in Sport, 10(1), 27-35.
  • Ferguson, C., Wilson, J., Birch, K. M., Kemi, O. J. (2013). Application of the speed-duration relationship to normalize the intensity of high-intensity interval training. PloS one, 8(11), 1-9.
  • Fisher, G., Schwartz, D. D., Quindry, J., Barberio, M. D., Foster, E. B., Jones, K. W., Pascoe, D. D. (2011). Lymphocyte enzymatic antioxidant responses to oxidative stress following high-intensity interval exercise. Journal of Applied Physiology, 110(3), 730-737.
  • García-De Frutos, J. M., Orquín-Castrillón, F. J., Marcos-Pardo, P. J., Rubio-Arias, J. Á., Martínez-Rodríguez, A. (2021). Acute effects of work rest interval duration of 3 HIIT protocols on cycling power in trained young adults. International Journal of Environmental Research and Public Health, 18(8), 4225.
  • Gibala, M. J. (2007). High-intensity interval training: a time-efficient strategy for health promotion? Current Sports Medicine Reports, 6(4), 211-213.
  • Gibala, M. J., McGee, S. L. (2008). Metabolic adaptations to short-term High-Intensity Interval Training: a little pain for a lot of gain? Exercise and Sport Sciences Reviews, 36(2), 58-63.
  • Gillen, J. B., Gibala, M. J. (2014). Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness? Applied Physiology, Nutrition, and Metabolism, 39(3), 409-412.
  • Gist, N. H., Fedewa, M. V., Dishman, R. K., Cureton, K. J. (2014). Sprint interval training effects on aerobic capacity: a systematic review and meta-analysis. Sports Medicine, 44, 269-279.
  • Herodek, K., Simonović, C., Pavlović, V., Stanković, R. (2014). High intensity interval training. Activities in Physical Education & Sport, 4(2), 205-207.
  • Herrod, P. J., Blackwell, J. E., Boereboom, C. L., Atherton, P. J., Williams, J. P., Lund, J. N., Phillips, B. E. (2020). The time course of physiological adaptations to high‐intensity interval training in older adults. Aging Medicine, 3(4), 245-251.
  • Heydari, M., Freund, J., Boutcher, S. H. (2012). The effect of high-ıntensity ıntermittent exercise on body composition of overweight young males. Hindawi Publishing Corporation Journal of Obesity, 480-467.
  • Hwang, C. L., Wu, Y. T., Chou, C. H. (2011). Effect of aerobic interval training on exercise capacity and metabolic risk factors in people with cardiometabolic disorders: a metaanalysis. Journal of Cardiopulmonary Rehabilitation and Prevention, 31(6), 378-385.
  • Jacobs, R. A., Flück, D., Bonne, T. C., Bürgi, S., Christensen, P. M., Toigo, M., Lundby, C. (2013). Improvements in exercise performance with high-intensity interval training coincide with an increase in skeletal muscle mitochondrial content and function. Journal of Applied Physiology, 115(6), 785-793.
  • Karayiğit, R., Sarı, C., Önal, A., Durmuş, T., Büyükçelebi, H. (2020). Yüksek şiddetli interval antrenmanların (HIIT) aerobik dayaniklilik ve vücut yağ yakımı üzerine etkileri. SPORMETRE Beden Eğitimi ve Spor Bilimleri Dergisi, 18(4), 1-13.
  • Laursen, P. B., Jenkins, D. G. (2002). The scientific basis for high-intensity interval training: optimising training programmers and maximising performance in highly trained endurance athletes. Sports Medicine, 32(1), 53-73.
  • Laursen, P., Buchheit, M. (2019). Science and application of high-intensity interval training. Human Kinetics, 53-68.
  • Lock, M., Yousef, I., McFadden, B., Mansoor, H., Townsend, N. (2024). Cardiorespiratory fitness and performance adaptations To High-Intensity Interval Training: are there differences between men and women? A systematic review with meta-analyses. Sports Medicine, 54(1), 127-167.
  • Logan, G. R., Harris, N., Duncan, S., Schofield, G. (2014). A review of adolescent highintensity interval training. Sports Medicine, 44, 1071-1085.
  • MacInnis, M. J., Gibala, M. J. (2017). Physiological adaptations to interval training and the role of exercise intensity. The Journal of Physiology, 595(9), 2915-2930.
  • Milanović, Z., Sporiš, G., Weston, M. (2015). Effectiveness of high-intensity interval training (HIIT) and continuous endurance training for VO2max improvements: a systematic review and meta-analysis of controlled trials. Sports Medicine, 45, 1469-1481.
  • Ökmen, M. Ş., Sarıkaya, M. (2023). Sporcuların yaralanma kaygı düzeylerinin incelenmesi. International Journal of Sport Exercise and Training SciencesIJSETS, 9(2), 38-48.
  • Racil, G., Ben Ounis, O., Hammouda, O., Kallel, A., Zouhal, H., Chamari, K., Amri, M. (2013). Effects of high vs. moderate exercise intensity during interval training on lipids and adiponectin levels in obese young females. European Journal of Applied Physiology, 113, 2531-2540.
  • Ramos, J. S., Dalleck, L. C., Tjonna, A. E., Beetham, K. S., Coombes, J. S. (2015). The impact of high-intensity interval training versus moderate-intensity continuous training on vascular function: a systematic review and meta-analysis. Sports Medicine, 45, 679-692.
  • Rosenblat, M. A., Perrotta, A. S., Thomas, S. G. (2020). Effect of high-intensity interval training versus sprint interval training on time-trial performance: a systematic review and meta-analysis. Sports Medicine, 50, 1145-1161.
  • Rowan, A. E., Kueffner, T. E., Stavrianeas, S. (2012). Short duration high-intensity interval training improves aerobic conditioning of female college soccer players. International Journal of Exercise Science, 5(3), 6.
  • Sandbakk, Ø., Sandbakk, S. B., Ettema, G., Welde, B. (2013). Effects of intensity and duration in aerobic High-Intensity Interval Training in highly trained junior crosscountry skiers. The Journal of Strength & Conditioning Research, 27(7), 1974-1980.
  • Schmitz, B., Rolfes, F., Schelleckes, K., Mewes, M., Thorwesten, L., Krüger, M., Klose, A., Brand, S. M. (2018). Longer work/rest intervals during high-intensity interval training (HIIT) lead to elevated levels of miR-222 and miR-29c. Frontiers in Physiology, 9, 395.
  • Schoenmakers, P. P., Reed, K. E. (2019). The effects of recovery duration on physiological and perceptual responses of trained runners during four self-paced HIIT sessions. Journal of Science and Medicine in Sport, 22(4), 462-466.
  • Seiler, S. (2010). What is best practice for training intensity and duration distribution in endurance athletes? International Journal of Sports Physiology and Performance, 5(3), 276-291.
  • Shepherd, S. O., Wilson, O. J., Taylor, A. S., Thøgersen-Ntoumani, C., Adlan, A. M., Wagenmakers, A. J., Shaw, C. S. (2015). Low-volume high-intensity interval training in a gym setting improves cardio-metabolic and psychological health. PloS One, 10(9), 1-16.
  • Shing, C. M., Webb, J. J., Driller, M. W., Williams, A. D., Fell, J. W. (2013). Circulating adiponectin concentration and body composition are altered in response to highintensity interval training. The Journal of Strength & Conditioning Research, 27(8), 2213-2218.
  • Smith-Ryan, A. E., Melvin, M. N., Wingfield, H. L. (2015). High-intensity interval training: Modulating interval duration in overweight/obese men. The Physician and Sportsmedicine, 43(2), 107-113.
  • Tao, Y., Lu, J., Lv, J., Zhang, L. (2024). Effects of high-intensity interval training on depressive symptoms: a systematic review and meta-analysis. Journal of Psychosomatic Research, 180, 1-19.
  • Tong, T. K., Chung, P. K., Leung, R. W., Nie, J., Lin, H., Zheng, J. (2011). Effects of nonwingate-based high-intensity interval training on cardiorespiratory fitness and aerobic-based exercise capacity in sedentary subjects: a preliminary study. Journal of Exercise Science & Fitness, 9(2), 75-81.
  • Viaño-Santasmarinas, J., Rey, E., Carballeira, S., Padrón-Cabo, A. (2018). Effects of highintensity interval training with different interval durations on physical performance in handball players. The Journal of Strength & Conditioning Research, 32(12), 3389- 3397.
  • Wadley, A. J., Chen, Y. W., Lip, G. Y., Fisher, J. P., Aldred, S. (2016). Low volume–high intensity interval exercise elicits antioxidant and anti-inflammatory effects in humans. Journal of Sports Sciences, 34(1), 1-9.
  • Warr-di Piero, D., Valverde-Esteve, T., Redondo-Castán, J. C., Pablos-Abella, C., SanchezAlarcos Diaz-Pintado, J. V. (2018). Effects of work-interval duration and sport specificity on blood lactate concentration, heart rate and perceptual responses during high intensity interval training. PloS One, 13(7), 1-12.
  • Weston, K. S., Wisløff, U., Coombes, J. S. (2014). High-Intensity Interval Training in patients with lifestyle-induced cardiometabolic disease: a systematic review and metaanalysis. British Journal of Sports Medicine, 48(16), 1227-1234.
  • Williams, J. (2017). Introduction to HIIT (High Intensity Interval Training): The risks and benefits of HITT you should first consider, 1-42.
  • Yılmaz, M., Murathan, G. (2022). Yüksek şiddetli interval antrenman (HIIT). Sporda Araştırma ve Değerlendirmeler. Ankara: Gece Kitaplığı.
Toplam 55 adet kaynakça vardır.

Ayrıntılar

Birincil Dil Türkçe
Konular Egzersiz Fizyolojisi
Bölüm 2024 Cilt: 5 Sayı : 2
Yazarlar

İshak Göçer Bu kişi benim

Muhammed Öniz Bu kişi benim

Recep Sürhat Müniroğlu Bu kişi benim

Yayımlanma Tarihi 30 Ağustos 2024
Gönderilme Tarihi 24 Mayıs 2024
Kabul Tarihi 18 Temmuz 2024
Yayımlandığı Sayı Yıl 2024 Cilt: 5 Sayı: 2

Kaynak Göster

APA Göçer, İ., Öniz, M., & Müniroğlu, R. S. (2024). Yüksek Yoğunluklu Aralıklı Antrenman Protokollerinde Uygulanan Antrenman Süresinin Optimal Düzeyinin Belirlenmesi İçin Kapsamlı Bir İnceleme. Uluslararası Bozok Spor Bilimleri Dergisi, 5(2), 19-46.