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Exercise intensity and mitochondrial biogenesis
Review demonstrating both moderate continuous and high-intensity interval training increase mitochondrial content by 20-50%, with HIIT requiring less time for equivalent mitochondrial adaptations.
Mitochondrial Adaptations
- Moderate exercise: 20-30% increase in 12 weeks
- HIIT: 30-50% increase in 6 weeks
- PGC-1α activation: key driver
HIIT Protocol
4-6 x 30s all-out intervals, 4-min recovery; 3 sessions/week.
Outcomes
- Mitochondrial Content / Biogenesis25
- VO₂max (Maximal Oxygen Uptake)40