Combined effects of very short "all out" efforts during sprint and resistance training on physical and physiological adaptations after 2 weeks of training

Effectiveness of short sprint interval training in women with major depressive disorder: a proof-of-concept study

Background

High-intensity intermittent training has emerged as an option for treating major depressive disorder (MDD). However, short sprint training (sSIT), an efficient HIIT modality, has not been tested yet for this purpose. The sSIT has been proven to induce the same metabolic adaptations, with the advantage of promoting lower muscle fatigue than other HIIT protocols.

Methods

Seventeen adult women diagnosed with moderate/severe MDD were randomly allocated into a sSIT group (n=9) or a control condition (n=8). The sSIT group completed, over two weeks, six 6-10-min sessions which consisted of 3-12 "all out" sprints of 5 s interspersed with low-intensity recovery of 30-45 s. The week before and after the intervention, both groups were evaluated with the Hamilton Depression Rating Scale of 21-itens (HAM-D21), and for physical fitness and incidental physical activity.

Results

The sSIT group exhibited significant improvements for HAM-D21 scores (24.6±8.2 vs. 16.8±10.1), maximum aerobic power (140±15 vs. 155±15 W), countermovement jump (13.0±3.4 vs. 14.9±3.1 cm), % of body fatness (32.4±4.4 vs. 29.3±3.8%), and 4-days number of steps (13,626±11,309 vs. 16,643±15,371) after the training period when compared to the control group.

Conclusion

Less than 1 hour of a sSIT protocol over two weeks have demonstrated to reduce depressive symptoms, while improving aerobic fitness and body composition, and increasing incidental physical activity in a sample of women diagnosed with MDD.

Extremely Low-Volume Burpee Interval Training Equivalent to 8 Minutes Per Session Improves Vertical Jump Compared with Sprint Interval Training in Real-World Circumstances

ABSTRACT

Pérez-Ifrán, P, Magallanes, CA, de S. Castro, FA, Astorino, TA, and Benítez-Flores, S. Extremely low-volume burpee interval training equivalent to 8 minutes per session improves vertical jump compared with sprint interval training in real-world circumstances. J Strength Cond Res 38(1): 10-20, 2024-The aim of this study was to compare the cardiometabolic and physical effects of 2 time-matched high-intensity programs in a real-world environment. Forty-three active and healthy adults (sex = 31 men and 12 women; age = 27 ± 5 years; peak heart rate [HR peak ] = 190.7 ± 10.6 beat·min -1 ) were randomized to 2 very low-volume protocols (∼8 minutes): sprint interval training (SIT) ( n = 15), burpee interval training (BIT) ( n = 15), and control (CON) ( n = 13). Subjects in SIT and BIT performed 5 days of 10 × 4 second "all-out" efforts with 30 seconds of recovery. Body composition, blood pressure, countermovement jump (CMJ), 10-m sprint, shuttle run test (SRT), autonomic modulation , self-efficacy, and intention were evaluated before and after training. Sprint interval training elicited a higher %HR peak , energy expenditure, rating of perceived exertion category ratio 10 scale, and feeling scale than BIT ( p < 0.05). SRT distance was significantly improved in SIT ( p = 0.03, d = 0.62), whereas CMJ height was significantly enhanced in BIT ( p = 0.0014, d = 0.72). Self-efficacy progressively worsened for SIT than for BIT as sessions increased, and significant differences were found in 5× a week frequency between protocols ( p = 0.040, d = 0.79). No differences in intention to engage were detected between the regimens ( p > 0.05). No changes were observed in body composition, blood pressure, 10-m sprint, SRTV̇O 2max , or autonomic variables with training ( p > 0.05). Results exhibit that extremely low-volume SIT improved running performance, whereas BIT increased the vertical jump.

Altered motivation states for physical activity and 'appetite' for movement as compensatory mechanisms limiting the efficacy of exercise training for weight loss

Weight loss is a major motive for engaging in exercise, despite substantial evidence that exercise training results in compensatory responses that inhibit significant weight loss. According to the Laws of Thermodynamics and the CICO (Calories in, Calories out) model, increased exercise-induced energy expenditure (EE), in the absence of any compensatory increase in energy intake, should result in an energy deficit leading to reductions of body mass. However, the expected negative energy balance is met with both volitional and non-volitional (metabolic and behavioral) compensatory responses. A commonly reported compensatory response to exercise is increased food intake (i.e., Calories in) due to increased hunger, increased desire for certain foods, and/or changes in health beliefs. On the other side of the CICO model, exercise training can instigate compensatory reductions in EE that resist the maintenance of an energy deficit. This may be due to decreases in non-exercise activity thermogenesis (NEAT), increases in sedentary behavior, or alterations in sleep. Related to this EE compensation, the motivational states associated with the desire to be active tend to be overlooked when considering compensatory changes in non-exercise activity. For example, exercise-induced alterations in the wanting of physical activity could be a mechanism promoting compensatory reductions in EE. Thus, one's desires, urges or cravings for movement-also known as "motivation states" or "appetence for activity"-are thought to be proximal instigators of movement. Motivation states for activity may be influenced by genetic, metabolic, and psychological drives for activity (and inactivity), and such states are susceptible to fatigue-or reward-induced responses, which may account for reductions in NEAT in response to exercise training. Further, although the current data are limited, recent investigations have demonstrated that motivation states for physical activity are dampened by exercise and increase after periods of sedentarism. Collectively, this evidence points to additional compensatory mechanisms, associated with motivational states, by which impositions in exercise-induced changes in energy balance may be met with resistance, thus resulting in attenuated weight loss.

The Effects of Sprint Interval Training on Physical Performance: A Systematic Review and Meta-Analysis

ABSTRACT

Hall, AJ, Aspe, RR, Craig, TP, Kavaliauskas, M, Babraj, J, and Swinton, PA. The effects of sprint interval training on physical performance: a systematic review and meta-analysis. J Strength Cond Res 37(2): 457-481, 2023-The present study aimed to synthesize findings from published research and through meta-analysis quantify the effect of sprint interval training (SIT) and potential moderators on physical performance outcomes (categorized as aerobic, anaerobic, mixed aerobic-anaerobic, or muscular force) with healthy adults, in addition to assessing the methodological quality of included studies and the existence of small study effects. Fifty-five studies were included (50% moderate methodological quality, 42% low methodological quality), with 58% comprising an intervention duration of ≤4 weeks and an array of different training protocols. Bayesian's meta-analysis of standardized mean differences (SMD) identified a medium effect of improved physical performance with SIT (ES 0.5 = 0.52; 95% credible intervals [CrI]: 0.42-0.62). Moderator analyses identified overlap between outcome types with the largest effects estimated for anaerobic outcomes (ES 0.5 = 0.61; 95% CrI: 0.48-0.75). Moderator effects were identified for intervention duration, sprint length, and number of sprints performed per session, with larger effects obtained for greater values of each moderator. A substantive number of very large effect sizes (41 SMDs > 2) were identified with additional evidence of extensive small study effects. This meta-analysis demonstrates that short-term SIT interventions are effective for developing moderate improvements in physical performance outcomes. However, extensive small study effects, likely influenced by researchers analyzing many outcomes, suggest potential overestimation of reported effects. Future research should analyze fewer a priori selected outcomes and investigate models to progress SIT interventions for longer-term performance improvements.

Sprint Interval Training Attenuates Neuromuscular Function and Vagal Reactivity Compared With High-Intensity Functional Training in Real-World Circumstances

ABSTRACT

Benítez-Flores, S, de S. Castro, FA, Lusa Cadore, E, and Astorino, TA. Sprint interval training attenuates neuromuscular function and vagal reactivity compared with high-intensity functional training in real-world circumstances. J Strength Cond Res XX(X): 000-000, 2022-The aim of this study was to compare the acute cardiovascular and neuromuscular effects of 3 time-matched sessions of high-intensity training. Eighteen moderately active adults (9 women and 9 men [age: 23 ± 2.9 years; maximum oxygen consumption (V̇o2max): 47.6 ± 4.1 ml·kg-1·min-1]) performed three low-volume (∼9 minutes) sessions in a randomized order: sprint interval training (SIT), burpee interval training (BIT) (10 × 5 seconds efforts × 35 seconds recovery), and vigorous intensity continuous training (VICT) (6 minutes 5 seconds of running at ∼85% of peak heart rate [HRpeak]). Indices related to heart rate (HR), neuromuscular performance (counter movement jump height [CMJheight] and squat and bench press power), and autonomic balance (heart rate recovery and heart rate variability [HRR and HRV] )were monitored during exercise. Sprint interval training and VICT elicited a higher HRmean (171.3 ± 8.4 and 166.5 ± 7.5 vs. 150.5 ± 13.6 b·min-1, p < 0.001) and time of ≥90%HRpeak (133.3 ± 117.4 and 110 ± 128.9 vs. 10 ± 42.4 seconds, p < 0.01) than BIT. Sprint interval training exhibited a slower HRR and lower HRV than BIT and VICT (p < 0.05) postsession. Moreover, only SIT resulted in a significant decline (p < 0.01) in CMJheight (34.7 ± 7.2 to 33.5 ± 7.2 cm), relative squat mean power (25.5 ± 4.5 to 23.8 ± 4.9 W·kg-1), and relative bench press peak power (6.9 ± 2.4 to 6.2 ± 2.5 W·kg-1). Results revealed that SIT diminishes the sympathovagal reactivation and neuromuscular performance compared with work-matched BIT and VICT.

Effects of High Intensity Interval Training versus Sprint Interval Training on Cardiac Autonomic Modulation in Healthy Women

BACKGROUND

For the prevention of cardiovascular diseases, the practice of physical exercises is an effective strategy in improving or maintaining cardiorespiratory health; however, a lack of time is a barrier to access and interval training appears as possible facilitator. This study aims to compare the effects of two interval training protocols on cardiac autonomic modulation in healthy women.

METHODS

we conducted a randomized clinical trial with 43 women with a mean age of 29.96 ± 6.25 years, allocated into two groups; high-intensity interval training (HIIT) consisting of four four-minute high-intensity sprints interspersed with three minutes of active recovery and the Sprint interval training (SIT) with four 30-s sprints all-out, interspersed with four minutes of recovery (active or passive).

RESULTS

the HIIT group presented better results for the patterns without variation (0V) variables (p = 0.022); Shannon entropy (p = 0.004) Conditional Entropy (p = 0.025). However, there was a significant group effect for some variables, Oxygen Volume (VO2) (p = 0.004), Square root of the mean quadratic differences between the adjacent normal R-R intervals (p = 0.002) and standard deviation of all normal R-R intervals recorded in a time interval (p = 0.003), demonstrating an improvement independent of the protocol.

CONCLUSION

we conclude that eight weeks of interval training were able to produce positive effects on cardiac autonomic modulation in healthy women, with better results for HIIT in this population.

A Rapid Review of Randomized Trials Assessing the Effects of High-Intensity Interval Training on Depressive Symptoms in People with Mental Illness

OBJECTIVE

to systematically search for randomized controlled trials comparing the effects of high-intensity interval training (HIIT) protocols vs. control without exercise or other exercise protocols, in patients with mental disorders experiencing depressive symptoms, and to provide some guidance based on the current HIIT literature to improve further interventions.

METHODS

we searched for relevant studies, published by 18 August 2022 on PubMed, Embase, PsycINFO and SPORTDiscus databases, that used a HIIT protocol, involving adults (≥18 years) with a diagnosis of a mental disorder, participating in a HIIT or a control condition, and assessed for depressive symptoms.

RESULTS

Four studies accounting for 108 participants (n HIIT = 55; n comparison groups = 53) met the inclusion criteria. Three out of the four studies included found significant improvements of depressive symptoms after 12 days to 8 weeks of intervention. However, there were no differences to other forms of low-to-moderate continuous exercise in 2/3 studies.

CONCLUSIONS

The limited evidence suggests the effectiveness of HIIT interventions for improving depressive symptoms in people with mental illness. However, HIIT was not superior to other exercise treatments, although a trend for its superiority may be recognized. A number of methodological issues should be considered in further interventions to better characterize and identify the most efficient HIIT modalities for the treatment of depressive symptoms in these patients.

Effects of short sprint interval training on aerobic and anaerobic indices: A systematic review and meta-analysis

The effects of short sprint interval training (sSIT) with efforts of ≤10 seconds on maximal oxygen consumption (V̇O₂ max), aerobic and anaerobic performances remain unknown. To verify the effectiveness of sSIT in physically active adults and athletes, a systematic literature search was conducted according to the Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA). The databases PubMed/MEDLINE, ISI Web of Science, SPORTDiscus were systematically searched on the 9^th of May 2020 and updated on the 14^th of September 2021. Inclusion criteria were based on PICO and included healthy athletes and active adults of any sex (≤40 years), performing supervised sSIT (≤10 s of "all out" and non "all out" efforts) of at least 2 weeks, with a minimum of 6 sessions. As a comparator, a non-sSIT control group, another high-intensity interval training (HIIT) group, or a continuous training (CT) group were required. A total of 18 studies was deemed eligible. The estimated SMDs based on the random-effects model were -0.56 (95% CI: -0.79, -0.33, p < 0.001) for V̇O₂ max, -0.43 (95% CI: -0.67, -0.20, p < 0.001) for aerobic performance, and -0.44 (95% CI: -0.70, -0.18, p < 0.001) for anaerobic performance after sSIT vs. no exercise/usual training. However, there were no significant differences (p > 0.05) for all outcomes when comparing sSIT vs. HIIT/CT. Our findings indicate a very high effectiveness of sSIT protocols in different exercise modes (e.g. cycling, running, paddling, punching) to improve V̇O₂ max, aerobic and anaerobic performances in physically active young healthy adults and athletes.

Acute and Delayed Effects of Time-Matched Very Short "All Out" Efforts in Concentric vs. Eccentric Cycling

BACKGROUND

To the authors' knowledge, there have been no studies comparing the acute responses to "all out" efforts in concentric (isoinertial) vs. eccentric (isovelocity) cycling.

METHODS

After two familiarization sessions, 12 physically active men underwent the experimental protocols consisting of a 2-min warm-up and 8 maximal efforts of 5 s, separated by 55 s of active recovery at 80 rpm, in concentric vs. eccentric cycling. Comparisons between protocols were conducted during, immediately after, and 24-h post-sessions.

RESULTS

Mechanical (Work: 82,824 ± 6350 vs. 60,602 ± 8904 J) and cardiometabolic responses (mean HR: 68.8 ± 6.6 vs. 51.3 ± 5.7% HRmax, lactate: 4.9 ± 2.1 vs. 1.8 ± 0.6 mmol/L) were larger in concentric cycling (p < 0.001). The perceptual responses to both protocols were similarly low. Immediately after concentric cycling, vertical jump was potentiated (p = 0.028). Muscle soreness (VAS; p = 0.016) and thigh circumference (p = 0.045) were slightly increased only 24-h after eccentric cycling. Serum concentrations of CK, BAG3, and MMP-13 did not change significantly post-exercise.

CONCLUSIONS

These results suggest the appropriateness of the eccentric cycling protocol used as a time-efficient (i.e., ~60 kJ in 10 min) and safe (i.e., without exercise-induced muscle damage) alternative to be used with different populations in future longitudinal interventions.

Physiological and Psychological Responses to Three Distinct Exercise Training Regimens Performed in an Outdoor Setting: Acute and Delayed Response

The aim of this study was to compare the acute responses to three time-matched exercise regimens. Ten trained adults (age, maximum oxygen consumption (VO2max), and body mass index (BMI) = 25.9 ± 5.6 yr, 50.9 ± 5.4 mL·kg-1·min-1, and 22.1 ± 1.8 kg·m-2) completed sprint interval training (SIT) requiring 14 × 5 s efforts with 35 s of recovery, high-intensity interval training (HIIT) consisting of 18 × 15 s efforts at ~90% of peak heart rate (HRpeak) with 15 s of recovery, and vigorous continuous training (CT) consisting of 8.75 min at ~85 %HRpeak, in randomized order. Heart rate, blood lactate concentration, rating of perceived exertion, affective valence, and enjoyment were monitored. Moreover, indices of neuromuscular function, autonomic balance, diet, mental stress, incidental physical activity (PA), and sleep were measured 24 h after each session to analyze the magnitude of recovery. Both HIIT and CT exhibited a greater %HRpeak and time ≥ 90 %HRpeak than SIT (p < 0.05). Blood lactate and rating of perceived exertion were higher in response to SIT and HIIT vs. CT (p < 0.05); however, there were no differences in enjoyment (p > 0.05). No differences were exhibited in any variable assessed along 24 h post-exercise between conditions (p > 0.05). These data suggest that HIIT and CT accumulate the longest duration at near maximal intensities, which is considered a key factor to enhance VO2max.

Modulation of Countermovement Jump-Derived Markers of Neuromuscular Function With Concurrent vs. Single-Mode Resistance Training

Pattison, KJ, Drinkwater, EJ, Bishop, DJ, Stepto, NK, and Fyfe, JJ. Modulation of countermovement jump-derived markers of neuromuscular function with concurrent vs. single-mode resistance training. J Strength Cond Res 34(6): 1497-1502, 2020-This study assessed changes in countermovement jump (CMJ)-derived markers of neuromuscular function with concurrent training vs. resistance training (RT) alone and determined associations between changes in CMJ parameters and other neuromuscular adaptations (e.g., maximal strength gain). Twenty-three recreationally active men performed 8 weeks of RT alone (RT group, n = 8) or combined with either high-intensity interval training cycling (HIIT + RT group, n = 8) or moderate-intensity continuous cycling (MICT + RT group, n = 7). Maximal strength and CMJ performance were assessed before (PRE), after 4 weeks of training (MID), and >72 hours (maximal strength) or >5-7 days (CMJ performance) after (POST) the training intervention. Improvements in CMJ relative peak force from both PRE to MID and PRE to POST were attenuated for both HIIT + RT (effect size [ES]: -0.44; ±90% confidence limit, ±0.51 and ES: -0.72; ±0.61, respectively) and MICT + RT (ES: -0.74; ±0.49 and ES: -1.25; ±0.63, respectively). Compared with RT alone, the change in the flight time to contraction time ratio (FT:CT) was attenuated from PRE to MID for MICT + RT (ES: -0.38; ±0.42) and from PRE to POST for both MICT + RT (ES: -0.60; ±0.55) and HIIT + RT (ES: -0.75; ±0.30). PRE to POST changes in both CMJ relative peak force and flight time:contraction time (F:C) ratio were also associated with relative 1 repetition maximum leg press strength gain (r = 0.26 and 0.19, respectively). These findings highlight the utility of CMJ testing for monitoring interference to improvements in neuromuscular function with concurrent training.

Prediction of Depression Scores From Aerobic Fitness, Body Fatness, Physical Activity, and Vagal Indices in Non-exercising, Female Workers

Background: Depression is associated with a decreased cardiorespiratory fitness, and physical activity [PA] levels, higher rates of obesity, and dysfunction in autonomic control of heart rate [HR]. However, these parameters were mostly recorded with indirect methods. Thus, the aim of the current study was to investigate the relationships between depression scores and objective measures of body fatness, autonomic indices (i.e. HRV and HRR), cardiorespiratory fitness and PA levels; and subsequently to present the best predictive models of depression scores for this population, based on these variables. Methods: Thirty-five non-exercising women (26-43 years; maximal oxygen consumption [VO₂max] ~ 17.4-38.3 mL/kg/min) volunteered for participation in this study. All participants responded to the Beck Depression Inventory [DBI] and were evaluated for body mass index [BMI], percentage of body fat, sum of skinfolds, and VO₂max. Subsequently, over four consecutive days, an orthostatic test and a submaximal exercise on a cycle ergometer were performed to record HRV and HRR, respectively. In addition, incidental PA was recorded during 5 consecutive days using accelerometers. Results: depression scores were related to VO₂max (r = -0.446, p = 0.007) and the sum of skinfolds (r = 0.434, p = 0.009). Several stepwise multiple linear regression models were performed and only VO₂max was revealed as an independent predictor of the Beck scores (ß = -0.446, R ² = 0.199, p = 0.007). Conclusion: The present study revealed that VO₂max and the sum of skinfolds were moderately related to depression scores, while VO₂max was the only independent predictor of depression scores in female workers.