Treinamento intervalado de alta intensidade aplicado a corredores de rua: implicações na performance e na saúde

Abstract

Running is one of the most practiced exercises in all world. Keeping a good workout routine is of fundamental importance for the people who do this activity, especially by those who aim at high performance. For this, dynamic and efficient training programs and methods are required. A widespread methodology is high intensity interval training (HIIT), characterized by alternating and repeated periods of high-intensity stimuli. The present study aimed to propose and test a four-week program of HIIT treadmill running in adult street runners, and to evaluate the implications for performance and health. Eleven well-trained male runners performed a HIIT protocol of running 1 minute of effort for 1 minute of recovery, in two weekly sessions. In weeks 1, 2 and 3, the effort intensity increased (90%, 100% and 110% of Vpeak) respectively and maximal stimuli were performed. In week 4, the intensity of 110% of the Vpeak was maintained and the stimuli were reduced to 50% of the average of week 3. The recovery period was performed actively, at 50% of the Vpeak intensity. There was na inverse and significant correction between the increase in running intensity in (%) of Vpeak ande amount of stimuli (p=0.01/R2=0.43) - the average of stimuli was: 90% (35), 100% (22) and 110% (10). Comparisons of indirect VO2 max and Vpeak, obtained in the incremental test of treadmill running before and after the HIIT intervention, were not significant. On the other hand, the running performance on the asphalt track improved by 2.76% (p=0.00), in the 2,400-meter test. Body composition had a reduction in the variables of weight (p=0.02), BMI (p=0.02) and fat percentage (p=0.00). There was a significant increase in the levels of leukocytes and lymphocytes, and reduction of segmented neutrophils acutely after a HIIT session. The other tests performed throughout the study, ECO, testosterone’s dosage, cortisol and TSH, blood biomarkers - Troponin T, total CK, CK-MB, TGO, TGP and PCR - showed no significant differences. The proposed HIIT program and tested proved to be efficient in improving running performance and safe from a physiological point of view for the health of athletes.