Understanding the Role of High-Intensity Low Volume Training (HILV) in Athletic Performance
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Leonardo Cruz
College:
The College of Health Professions and Human Services
Major:
Exercise Science
Faculty Research Advisor(s):
Pragya Sharma Ghimire
Abstract:
In today's world, knowledge is readily available to the public, but this abundance of information can often be overwhelming, particularly without prior context on a given topic. This wealth of information within Exercise Science and Fitness has led to groundbreaking discoveries and innovative concepts. One such concept is High-Intensity, Low-Volume (HILV) training, which has gained popularity due to its efficiency in reducing workout duration while maximizing effectiveness. Research has demonstrated significant improvements in endurance fitness among sedentary and non-athletic individuals through HILV training. This approach emphasizes intensity and volume, enabling the body to elicit a growth response efficiently with fewer sets and repetitions while allowing adequate rest and recovery for muscles and the central nervous system (CNS). HILV training offers a practical solution for individuals with busy schedules by providing adequate muscle stimulation without compromising daily commitments. However, there is ongoing exploration into its applicability and efficacy in enhancing athletic performance. We hypothesize that HILV training will yield superior results in both overall health fitness and sports performance. The common everyday gym goer can benefit from this because it allows people with busy schedules to still get appropriate muscle stimulus without sacrificing more of their everyday life. However, studies are now trying to find if this training style can be applied and used successfully for athletic performance. We hypothesize that High Intensity-low volume training will shield better results for both overall health, fitness, and sports performance. A literature review was conducted, and the existing results were compiled. The research was concentrated on articles published in the past 15 years. Keywords used while searching included LV-HIIT, athletes, and exercise. Although HILV alone may not be the most effective method for enhancing athletes' performance, incorporating it alongside other exercise principles could prove beneficial. While some studies suggest modest improvements in athletes' performance with HILV, a comprehensive analysis reveals a lack of substantial evidence to conclusively support its efficacy in significantly enhancing athletic performance. We acknowledge that more research, particularly focused on athletes exclusively, is warranted. Until then, it's advisable to approach HILV as a component of a comprehensive training regimen rather than the sole method for maximizing athletic performance.