Högintensiva löpintervaller ger 10 % större muskelarea på 10 veckor

[King Grub]

Aerobic cycling has been repeatedly shown to induce hypertrophy in skeletal muscle across a variety of populations, while there has been a lack of investigation into the impact of running upon hypertrophy. An increasingly popular model of aerobic exercise is high-intensity interval training (HIIT); in addition to its positive impact upon cardiovascular health, HIIT may be sufficient for inducing significant muscular hypertrophy. Therefore, the purpose of this investigation was to examine the influence of a high-intensity interval running protocol upon hypertrophy of the vastus lateralis in an untrained, young population. Twelve recreationally active university students (Male: 2; Female: 10; 19.9±0.5 yr.; 169.8±1.9 cm; 63.8±2.3 kg; VO2max: 42.1±1.6 ml•kg-1min-1) completed 24.5±0.6 sessions of high-intensity interval run training over 10 weeks. The protocol consisted of four sets of 4 minutes running at 90-95% HRmax followed by 3 minutes active rest at 70% HRmax. Relative and absolute aerobic capacity increased 5.2±2.2% and 6.0±2.3% respectively as a result of the intervention (p< 0.05). Cross-sectional area (CSA) of the vastus lateralis was measured via panoramic ultrasound imaging pre- and post-intervention. Following the protocol, CSA of the intervention group was 10.6±2.7% greater (p< 0.05), while that of the control group did not change. This is the first data to demonstrate hypertrophy of the vastus lateralis in a young population following a running protocol. These data support the existing body of evidence suggesting aerobic exercise to be an effective mode of improving cardiorespiratory fitness as well as increasing whole muscle size of the quadriceps.

Int J Exerc Sci. 2017 Jan 1;10(1):137-145. The Effect of High Intensity Interval Run Training on Cross-sectional Area of the Vastus Lateralis in Untrained College Students.

[Diomedea exulans]

Finns det något skäl att tro att lika högintensiv träning för överkroppen, t ex via rodd, ger liknande effekt på dess muskler?

[Kurash]

Nu får norrmännen vatten på sin kvarn.

[King Grub]

Deltagarna var otränade. En tränad kommer inte att få samma ökningar. Och det finns inte mycket som säger att en styrketränande person får några extra ökningar alls. Styrketräningen ger redan en mycket kraftfullare anabol stimulans.

[MAGlC]

Jag långt ifrån någon otränad och tycker då att man kan känna att det bränns betydligt mer i benen vid backintervaller än vad det gör vid de flesta benövningar. Mer metabol stress och "pump" tvekar jag inte på att man får av det men man får väl inte samma mekaniska spänning eller skada på muskelfibrerna, gissar jag.

[Lillleif]

Ytterligare en studie på otränade individer som visar att det ger resultat bara att komma ur soffan.

Fixade deras slutsats:
"These data support the existing body of evidence suggesting aerobic exercise to be an effective mode of improving cardiorespiratory fitness as well as increasing whole muscle size of the quadriceps in an untrained, young population".