GET HCM
magazine
Sign up for the FREE digital edition of HCM magazine and also get the HCM ezine and breaking news email alerts.
Not right now, thanksclose this window
Les Mills
Les Mills
Les Mills
Follow Health Club Management on Twitter Like Health Club Management on Facebook Join the discussion with Health Club Management on LinkedIn Follow Health Club Management on Instagram
UNITING THE WORLD OF FITNESS
Health Club Management

Health Club Management

features

Short story

There’s been a surge in interest in short, but intense exercise regimes – known as high-intensity interval training – in the fitness sector. We investigate the background and benefits of this protocol for spas

By Kate Cracknell | Published in Spa Business 2012 issue 4
“We must establish a common vocabulary to avoid fancy names for programmes that have existed for 40 years”

Research papers

A 2005 study of 38 elite cyclists, published in the Journal of Strength & Conditioning Research, showed that interval training leads to improved respiratory function, including better blood flow through the lungs and oxygen-carbon dioxide exchange. In the study, HIT increased performance by improving ventilatory threshold and VO2 max, boosting the body’s ability to use oxygen to generate energy.

Another study, published in the Journal of Physiology in July 2006, found improved adaptations in muscle cells after interval training in contrast to traditional steady-state endurance training. The study compared two groups of active young men over two weeks. One group engaged in traditional long-duration training for 90–120 minutes, while the other did four to six sets of sprint intervals (30 seconds all-out and four-minute rest intervals). It revealed superior adaptations in muscle tissue of the HIT group.

HIT led to improved respiratory function
HIT led to improved respiratory function

Literature review

AUT University’s review of 45 published journal articles, carried out on behalf of Les Mills, focused on 24 papers that compared HIT with steady-state moderate intensity exercise. The authors focused on moderately trained recreational athletes through to those with general metabolic syndrome (including obesity and hypertension) as more representative of the general population. The training studies ranged from two to 20 weeks, with typically three to five sessions a week.

Some studies used supra-maximal intensity (up to a reported 170 per cent of VO2 max). But most used ‘work’ phases of around 90 per cent VO2 max – also described as 15-17 out of 20 on a self-rating scale of perceived exertion (hard to very hard). Sessions generally lasted around 40 minutes, including work and recovery phases: work phases were typically 30 seconds to two minutes; with recovery mostly one to four minutes of light to moderate exercise (70 per cent HR max).

In several studies HIT produced 5-10 per cent greater increases in VO2 max, often in less time. In some cases even greater differences were observed. Where the steady state group did experience significantly greater increases in VO2 max “it was patently owing to very big differences in training volume”.

In all cases, HIT produced greater improvements in anaerobic fitness, insulin sensitivity, endothelin function and body fat levels, with significantly greater reductions also observed in systolic and diastolic pressure in several studies.

Although often anecdotally quoted as a benefit of HIT, only one study specifically examined EPOC (excess post-exercise oxygen consumption) and found no significant difference compared with steady-state moderate intensity exercise.

Several of the papers commented anecdotally that subjects typically reported their enjoyment of interval-style training more than steady-state training, leading to good adherence.

The authors of the review found no evidence that repeat high intensity exercise bouts had a harmful effect on any of the populations. They also found no evidence that exercise intensity alone has a negative effect on resting hormone levels (testosterone, cortisol etc).

Sign up here to get HCM's weekly ezine and every issue of HCM magazine free on digital.
HIT training principles have been used by athletes the world over since the 1930s
HIT training principles have been used by athletes the world over since the 1930s
The milon circuit uses traffic lights to take exercisers through a 30 minute workout
The milon circuit uses traffic lights to take exercisers through a 30 minute workout
HIT has been proven to help generate powerful, athletic muscle
HIT has been proven to help generate powerful, athletic muscle
In several studies, HIT produced 5-10 per cent greater increases in VO2 max
In several studies, HIT produced 5-10 per cent greater increases in VO2 max
https://www.leisureopportunities.co.uk/images/SB2012_4story.gif
High intensity exercise regimes are a coming trend for wellness providers
Randy Huntington, Keiser, Journal of Strength & Conditioning Research, Journal of Physiology, Manfred Scholich, Bruce Hastings, Les Mills International, AUT University, ,spa fitness, fitness, high intensity interval training, interval training, HIT, fartlek, circuit training, exercise programme
HCM magazine
When we questioned our customers on what they liked about The Claremont Club, they all mentioned that we were helping people who were in dire need
HCM magazine
Moving Communities is our chance to demonstrate our value and develop a universal service for all, argues Martyn Allison
HCM magazine
Aneurin Leisure Trust used lockdown to transform and digitise its gyms, ready for reopening
HCM Magazine
Insight
Research with a mid-market chain showed that after seven months members were spending up to an additional 50% of their monthly fee on secondary spend within the club
HCM Magazine
Interview
The co-founder of Pure Group is now growing the Bricks Group, a new business based on student wellness accommodation, fitness, and hospitality, with a new gym chain currently launching in the UK and Europe, as he explains to Liz Terry
HCM Magazine
Sponsored
Daniel Jones is the brains behind Orbit4, the world’s first digital ecosystem to manage and facilitate the entire commercial fitness product cycle. We caught up with him at Orbit4 HQ in Cheshire
HCM Magazine
Editor's letter
The industry can be the catalyst for recovery from the pandemic, as well as addressing many of the underlying issues which enabled COVID-19 to wreak such havoc
HCM Magazine
Sponsored
Come join the party!
HCM Magazine
Supplier showcase
Safe Space Lockers has extended its partnership with boutique fitness franchise TRIB3, in a new 10-site supplier agreement, following the recent installation at TRIB3 Edinburgh
HCM Magazine
HCM people
Once we grow beyond Manchester we’ll go head to head with Equinox and Third Space
HCM Magazine
Latest News
Operating a further four weeks at reduced capacity will place serious pressure on English fitness ...
Latest News
People experiencing homelessness are being offered free access to leisure centres by Oxford City Council. ...
Latest News
IHRSA has appointed Elizabeth Clark as its new president and CEO. Clark joins the industry ...
Latest News
Boutique studio operator TRIB3 has launched its own-brand range of luxury toiletries. The operator, which ...
Latest News
Rainer Schaller's RSG Group is bringing its John Reed brand of health clubs to the ...
Latest News
The government needs to urgently set out its plans to support physical activity and fitness ...
Latest News
Glofox will begin offering health clubs, gyms and fitness studios instant access to financing, following ...
Latest News
Hong Kong-based Bricks Group has revealed plans to launch its health club chain, U Time, ...
Opinion
promotion
While much of the fitness industry has reopened its doors across the UK over the past weeks, many members are yet to return.
Opinion: Re-engaging your post-lockdown absent members
Featured supplier news
Featured supplier news: INEOS: The future of hand-sanitising
As gyms begin to reopen, cleanliness and hygiene remain an essential part of ensuring staff and members are confident to return.
Featured supplier news
Featured supplier news: Cryotherapy specialists, L&R Kältetechnik, launch new artofcryo.com division
L&R Kältetechnik has launched a new division, named artofcryo.com, after 30 years’ experience with -110 °C electrical solutions.
Featured operators news
Featured operator news: Everyone Active bolsters Everyone on Demand and enters second year with five new partnerships
Everyone Active has signed a number of new deals which will see the operator strengthen its digital product offering, Everyone on Demand.
Featured operators news
Featured operator news: Being active helps Parkwood Leisure customers save the NHS £16m
Parkwood Leisure, one of the UK’s leading public leisure facilities operators, helped prevent more than 7,000 cases of stroke, dementia, depression and type 2 diabetes in 2019, saving the NHS £16 million, a new social value report has shown.
Company profiles
Company profile: Pulse Fitness
With an award-winning portfolio of over 450 pieces of cutting-edge, premium fitness equipment, Pulse Fitness ...
Company profiles
Company profile: Precor
Precor has been a pioneer in delivering fitness experiences for commercial customers for more than ...
Supplier Showcases
Supplier showcase - Precor: The power of networking
Catalogue Gallery
Click on a catalogue to view it online
Directory
Hydrotherapy / spa fragrances
Kemitron GmbH: Hydrotherapy / spa fragrances
Whole body cryotherapy
Art of Cryo: Whole body cryotherapy
Skincare
Comfort Zone - Davines S.p.A: Skincare
Spa software
SpaBooker: Spa software
Exercise equipment
Pendex Fisio S.L.: Exercise equipment
Independent service & maintenance
Servicesport UK Limited: Independent service & maintenance
Management software
Premier Software Solutions: Management software
Wearable technology solutions
MyZone: Wearable technology solutions
Architects/designers
Zynk Design Consultants: Architects/designers
Lockers/interior design
Safe Space Lockers Ltd: Lockers/interior design
Property & Tenders
Pendine Sands, Carmarthenshire
Carmarthenshire County Council
Property & Tenders
Diary dates
01-04 Jul 2021
Expo Centre & Riviera di Rimini, Italy
Diary dates
18-19 Sep 2021
Locations worldwide,
Diary dates
21-24 Sep 2021
Messe Stuttgart, Germany
Diary dates
28-29 Sep 2021
ExCeL London, London, United Kingdom
Diary dates
04-07 Nov 2021
Exhibition Centre , Cologne, Germany
Diary dates
01-07 Dec 2022
tbc, Dunedin, New Zealand
Diary dates

features

Short story

There’s been a surge in interest in short, but intense exercise regimes – known as high-intensity interval training – in the fitness sector. We investigate the background and benefits of this protocol for spas

By Kate Cracknell | Published in Spa Business 2012 issue 4
“We must establish a common vocabulary to avoid fancy names for programmes that have existed for 40 years”

Research papers

A 2005 study of 38 elite cyclists, published in the Journal of Strength & Conditioning Research, showed that interval training leads to improved respiratory function, including better blood flow through the lungs and oxygen-carbon dioxide exchange. In the study, HIT increased performance by improving ventilatory threshold and VO2 max, boosting the body’s ability to use oxygen to generate energy.

Another study, published in the Journal of Physiology in July 2006, found improved adaptations in muscle cells after interval training in contrast to traditional steady-state endurance training. The study compared two groups of active young men over two weeks. One group engaged in traditional long-duration training for 90–120 minutes, while the other did four to six sets of sprint intervals (30 seconds all-out and four-minute rest intervals). It revealed superior adaptations in muscle tissue of the HIT group.

HIT led to improved respiratory function
HIT led to improved respiratory function

Literature review

AUT University’s review of 45 published journal articles, carried out on behalf of Les Mills, focused on 24 papers that compared HIT with steady-state moderate intensity exercise. The authors focused on moderately trained recreational athletes through to those with general metabolic syndrome (including obesity and hypertension) as more representative of the general population. The training studies ranged from two to 20 weeks, with typically three to five sessions a week.

Some studies used supra-maximal intensity (up to a reported 170 per cent of VO2 max). But most used ‘work’ phases of around 90 per cent VO2 max – also described as 15-17 out of 20 on a self-rating scale of perceived exertion (hard to very hard). Sessions generally lasted around 40 minutes, including work and recovery phases: work phases were typically 30 seconds to two minutes; with recovery mostly one to four minutes of light to moderate exercise (70 per cent HR max).

In several studies HIT produced 5-10 per cent greater increases in VO2 max, often in less time. In some cases even greater differences were observed. Where the steady state group did experience significantly greater increases in VO2 max “it was patently owing to very big differences in training volume”.

In all cases, HIT produced greater improvements in anaerobic fitness, insulin sensitivity, endothelin function and body fat levels, with significantly greater reductions also observed in systolic and diastolic pressure in several studies.

Although often anecdotally quoted as a benefit of HIT, only one study specifically examined EPOC (excess post-exercise oxygen consumption) and found no significant difference compared with steady-state moderate intensity exercise.

Several of the papers commented anecdotally that subjects typically reported their enjoyment of interval-style training more than steady-state training, leading to good adherence.

The authors of the review found no evidence that repeat high intensity exercise bouts had a harmful effect on any of the populations. They also found no evidence that exercise intensity alone has a negative effect on resting hormone levels (testosterone, cortisol etc).

Sign up here to get HCM's weekly ezine and every issue of HCM magazine free on digital.
HIT training principles have been used by athletes the world over since the 1930s
HIT training principles have been used by athletes the world over since the 1930s
The milon circuit uses traffic lights to take exercisers through a 30 minute workout
The milon circuit uses traffic lights to take exercisers through a 30 minute workout
HIT has been proven to help generate powerful, athletic muscle
HIT has been proven to help generate powerful, athletic muscle
In several studies, HIT produced 5-10 per cent greater increases in VO2 max
In several studies, HIT produced 5-10 per cent greater increases in VO2 max
https://www.leisureopportunities.co.uk/images/SB2012_4story.gif
High intensity exercise regimes are a coming trend for wellness providers
Randy Huntington, Keiser, Journal of Strength & Conditioning Research, Journal of Physiology, Manfred Scholich, Bruce Hastings, Les Mills International, AUT University, ,spa fitness, fitness, high intensity interval training, interval training, HIT, fartlek, circuit training, exercise programme
Latest News
Operating a further four weeks at reduced capacity will place serious pressure on English fitness ...
Latest News
People experiencing homelessness are being offered free access to leisure centres by Oxford City Council. ...
Latest News
IHRSA has appointed Elizabeth Clark as its new president and CEO. Clark joins the industry ...
Latest News
Boutique studio operator TRIB3 has launched its own-brand range of luxury toiletries. The operator, which ...
Latest News
Rainer Schaller's RSG Group is bringing its John Reed brand of health clubs to the ...
Latest News
The government needs to urgently set out its plans to support physical activity and fitness ...
Latest News
Glofox will begin offering health clubs, gyms and fitness studios instant access to financing, following ...
Latest News
Hong Kong-based Bricks Group has revealed plans to launch its health club chain, U Time, ...
Latest News
A £30m luxury leisure development scheme which has been more than a decade in the ...
Latest News
Apple has previewed its much-awaited watchOS 8, the operating system for its Apple Watch. The ...
Latest News
Chinese health club chain Supermonkey has finalised a series E funding round, valuing the company ...
Opinion
promotion
While much of the fitness industry has reopened its doors across the UK over the past weeks, many members are yet to return.
Opinion: Re-engaging your post-lockdown absent members
Featured supplier news
Featured supplier news: INEOS: The future of hand-sanitising
As gyms begin to reopen, cleanliness and hygiene remain an essential part of ensuring staff and members are confident to return.
Featured supplier news
Featured supplier news: Cryotherapy specialists, L&R Kältetechnik, launch new artofcryo.com division
L&R Kältetechnik has launched a new division, named artofcryo.com, after 30 years’ experience with -110 °C electrical solutions.
Featured operators news
Featured operator news: Everyone Active bolsters Everyone on Demand and enters second year with five new partnerships
Everyone Active has signed a number of new deals which will see the operator strengthen its digital product offering, Everyone on Demand.
Featured operators news
Featured operator news: Being active helps Parkwood Leisure customers save the NHS £16m
Parkwood Leisure, one of the UK’s leading public leisure facilities operators, helped prevent more than 7,000 cases of stroke, dementia, depression and type 2 diabetes in 2019, saving the NHS £16 million, a new social value report has shown.
Company profiles
Company profile: Pulse Fitness
With an award-winning portfolio of over 450 pieces of cutting-edge, premium fitness equipment, Pulse Fitness ...
Company profiles
Company profile: Precor
Precor has been a pioneer in delivering fitness experiences for commercial customers for more than ...
Supplier Showcases
Supplier showcase - Precor: The power of networking
Catalogue Gallery
Click on a catalogue to view it online
Directory
Hydrotherapy / spa fragrances
Kemitron GmbH: Hydrotherapy / spa fragrances
Whole body cryotherapy
Art of Cryo: Whole body cryotherapy
Skincare
Comfort Zone - Davines S.p.A: Skincare
Spa software
SpaBooker: Spa software
Exercise equipment
Pendex Fisio S.L.: Exercise equipment
Independent service & maintenance
Servicesport UK Limited: Independent service & maintenance
Management software
Premier Software Solutions: Management software
Wearable technology solutions
MyZone: Wearable technology solutions
Architects/designers
Zynk Design Consultants: Architects/designers
Lockers/interior design
Safe Space Lockers Ltd: Lockers/interior design
Property & Tenders
Pendine Sands, Carmarthenshire
Carmarthenshire County Council
Property & Tenders
Diary dates
01-04 Jul 2021
Expo Centre & Riviera di Rimini, Italy
Diary dates
18-19 Sep 2021
Locations worldwide,
Diary dates
21-24 Sep 2021
Messe Stuttgart, Germany
Diary dates
28-29 Sep 2021
ExCeL London, London, United Kingdom
Diary dates
04-07 Nov 2021
Exhibition Centre , Cologne, Germany
Diary dates
01-07 Dec 2022
tbc, Dunedin, New Zealand
Diary dates
Search news, features & products:
Find a supplier:
Les Mills
Les Mills