Aerobik dayanıklılığın geliştirilmesinde birçok faktör yaygın bir şekilde kullanılmaktadır. Bu yöntemler başında yüksek şiddetli interval antrenmanlar (YŞİA) gelmektedir. Birçok farklı popülasyonda faydaları kanıtlanmış olan bu yöntem uzun yıllardır atletik performansın gelişimi için de sıklıkla kullanılmaktadır. YŞİA'lar, önemli ölçüde daha düşük egzersiz hacmine ve antrenman süresine sahip olmasına rağmen geleneksel dayanıklılık antrenmanlara benzer şekilde fizyolojik adaptasyonları aktive etmek için güçlü bir uyarıcıdır. Bu nedenle aerobik dayanıklılık için önemli faydalar sağlamaktadır. YŞİA'ların kendi içerisinde birçok alt kategorisi bulunmaktadır. Bu kategoriler arasında da manipüle edilebilecek birçok değişken yer almaktadır. Özellikle kısa sürede yüksek fayda hedefleyen antrenörlerin bu değişkenlerin neler olduğunu ve nasıl yönetilebileceğini anlamaları gerekmektedir. Birçok farklı branş ve sporcu üzerinde aerobik ve anaerobik dayanıklılığın artırılmasında kullanılmasının yanı sıra özellikle yaralanmaların azaltılmasında uzun mesafeli yüksek hacim içeren spor dallarında yararlanılmıştır. Bu nedenle YŞİA'lar içerisinde kullanılan metot ve değişkenlerin doğru yönetilmesi atletik performansın artırılması için önem teşkil etmektedir. Bu derlemenin amacı, YŞİA'ların sportif performans içerisindeki kısa fizyolojisini, dayanıklılığın geliştirebilmesi için etkili faktörleri, YŞİA programlanmasında kullanılabilecek metot ve değişkenleri sportif performans perspektifiyle açıklamayı amaçlamaktadır.
Anahtar Kelimeler: Yüksek şiddetli interval antrenman; dayanıklılık; atletik performans
Many factors are widely used in the development of aerobic endurance. High-intensity interval training (HIIT) is one of these methods. This method, which has proven benefits in many different populations, has been widely used for the development of athletic performance for many years. Although HIIT has significantly lower exercise volume and training time, it is a powerful stimulus to activate physiological adaptations similar to traditional endurance training. Therefore, it provides important benefits for aerobic endurance. There are many sub-categories of HIIT. Among these categories, there are many variables that can be manipulated. Especially coaches aiming at high benefits in a short time need to understand what these variables are and how they can be managed. In addition to being used to increase aerobic and anaerobic endurance on many different branches and athletes, it has been used especially in sports branches containing long distance high volume in reducing injuries. Therefore, correct management of the methods and variables used in HIIT is important for increasing athletic performance. The aim of this review is to explain the physiology of HIIT in sport performance, effective factors for improving endurance, methods and variables that can be used in HIIT programming, with an athletic performance perspective.
Keywords: High intensity interval training; endurance; athletic performance
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