Gibala Method: A more moderate HIIT for all audiences
On several occasions we have spoken of high intensity training interval or HIIT, what tells us the science about this type of training, the different methods to carry out or whether really anyone can make use of this method training.
When we talk about HIIT is inevitable to talk about certain types of training such as Tabata. One of the least known methods but you can do HIIT training accessible to most of the population is the Gibala method : that is how it is done.
Within the group of interval training, perhaps the Tabata method is the best known of them all is proposing work only four minutes in the 20 seconds of the interval effort should reach 170% of our VO 2 max, quite complicated for trained (much more for beginners or people without training) athletes.
The Gibala method designed by Dr. Martin Gibala of McMaster University in Canada, was first published as early as 2006 , so do not talk about a very novel approach.
The methodology is similar to that of other interval training, with a few seconds of great effort followed by an active rest period. Gibala proposes to us:
- Interval maximum effort 30 seconds all-out (100% VO 2)
- Period of active rest 4 minutes (walking, for example)
- The number of rounds depends on the preparation of the athlete can reach up to 7 or 8 in the case of people trained
What it is proposed Gibala are longer intervals effort in Tabata (30 seconds of the first versus 20 seconds of the second) but at a lower intensity, and periods also longer active rest. In compensation, training with the Gibala method lasts longer than the 4 minutes of Tabata.
The Little-Gibala method
In addition to this working method, Gibala published in 2010 a study with Dr. Jonathan P. Little in which other methodology applied: sessions 60 second sprint at 95-100% VO 2 combined with active max breaks 75 seconds . This is the type of HIIT known as “Little-Gibala method”.
Although the study had a small sample (only 7 men, with six training sessions over two weeks) it is worth taking a look at the results of the study: ** Improved insulin sensitivity * *, Improved sports performance and increased mitochondrial biogenesis (greater size and number of mitochondria in muscle tissue, which help us to obtain energy).
What kind of HIIT training do I have?
Are these methods better than other types of HIIT? They are neither better nor worse, simply different. Specifically, the Gibala and Little-Gibala method can be accessible to a wider audience since it is not necessary to reach 170% of VO 2 max of HIIT.
The most important thing is to adjust and adapt these training methods to our level and our ability and, where possible, training under the supervision of a professional, especially if we are beginners in the sport.