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

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Dr Robert Stevens
(@dr-rob)
Medical Director Admin
Joined: 4 years ago
Posts: 99
06/11/2018 12:30 pm  

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.

https://www.ncbi.nlm.nih.gov/m/pubmed/28794164/?fbclid=IwAR21PRoC22mZzEIgmBKVrIXyy1JJzHTsv0XrXbtTRz-A3J32Kl2PAknn6ZA


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Dr Robert Stevens
(@dr-rob)
Medical Director Admin
Joined: 4 years ago
Posts: 99
06/11/2018 1:03 pm  

I've always loved this HIIT training programme to get toned and conditioned, I'd recommend 8kg dumbbells for most exercises and a set of 12kg for parts of the Explosive Power workout - GSP Rushfit

To get shreaded after Rushfit I used Insanity

This post was modified 2 months ago by Dr Robert Stevens

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