1
|
Hov H, Wang E, Lim YR, Trane G, Hemmingsen M, Hoff J, Helgerud J. Aerobic high-intensity intervals are superior to improve V̇O 2max compared with sprint intervals in well-trained men. Scand J Med Sci Sports 2023; 33:146-159. [PMID: 36314990 PMCID: PMC10099854 DOI: 10.1111/sms.14251] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 05/22/2022] [Revised: 08/09/2022] [Accepted: 09/28/2022] [Indexed: 11/19/2022]
Abstract
Maximal oxygen uptake (V̇O2max ) may be the single most important factor for long-distance running performance. Interval training, enabling high intensity, is forwarded as the format that yields the largest increase in V̇O2max . However, it is uncertain if an optimal outcome on V̇O2max , anaerobic capacity, and running performance is provided by training with a high aerobic intensity or high overall intensity. Thus, we randomized 48 aerobically well-trained men (23 ± 3 years) to three commonly applied interval protocols, one with high aerobic intensity (HIIT) and two with high absolute intensity (sprint interval training; SIT), 3× week for 8 weeks: (1) HIIT: 4 × 4 min at ~95% maximal aerobic speed (MAS) with 3 min active breaks. (2) SIT: 8 × 20 s at ~150% MAS with 10 s passive breaks. (3) SIT: 10 × 30 s at ~175% MAS with 3.5 min active breaks. V̇O2max increased more (p < 0.001) following HIIT, 4 × 4 min (6.5 ± 2.4%, p < 0.001) than SIT, 8 × 20 s (3.3 ± 2.4%, p < 0.001) and SIT, 10 × 30 s (n.s.). This was accompanied by a larger (p < 0.05) increase in stroke volume (O2 -pulse) following HIIT, 4 × 4 min (8.1 ± 4.1%, p < 0.001) compared with SIT, 8 × 20 s (3.8 ± 4.2%, p < 0.01) and SIT, 10 × 30 (n.s.). Anaerobic capacity (maximal accumulated oxygen deficit) increased following SIT, 8 × 20 s (p < 0.05), but not after HIIT, 4 × 4 min, nor SIT, 10 × 30 s. Long-distance (3000-m) endurance performance increased (p < 0.05-p < 0.001) in all groups (HIIT, 4 × 4 min: 5.9 ± 3.2%; SIT, 8 × 20 s: 4.1 ± 3.7%; SIT, 10 × 30 s: 2.2 ± 2.2%), with HIIT increasing more than SIT, 10 × 30 s (p < 0.05). Sprint (300-m) performance exhibited within-group increases in SIT, 8 × 20 s (4.4 ± 2.0%) and SIT, 10 × 30 s (3.3 ± 2.8%). In conclusion, HIIT improves V̇O2max more than SIT. Given the importance of V̇O2max for most endurance performance scenarios, HIIT should typically be the chosen interval format.
Collapse
Affiliation(s)
- Håkon Hov
- Myworkout, Medical Rehabilitation Clinic, Trondheim, Norway.,Faculty of Health Sciences and Social Care, Molde University College, Molde, Norway
| | - Eivind Wang
- Faculty of Health Sciences and Social Care, Molde University College, Molde, Norway.,Department of Psychosis and Rehabilitation, Psychiatry Clinic, St. Olavs University Hospital, Trondheim, Norway
| | - Yi Rui Lim
- Department of Circulation and Medical Imaging, Faculty of Medicine and Health Sciences, Norwegian University of Science and Technology, Trondheim, Norway
| | - Glenn Trane
- Physical Education, Sports Science and Outdoor Education, NORD University, Bodø, Norway
| | - Magnus Hemmingsen
- Department of Circulation and Medical Imaging, Faculty of Medicine and Health Sciences, Norwegian University of Science and Technology, Trondheim, Norway
| | - Jan Hoff
- Myworkout, Medical Rehabilitation Clinic, Trondheim, Norway.,Department of Physical Medicine and Rehabilitation, St. Olav's University Hospital, Trondheim, Norway
| | - Jan Helgerud
- Myworkout, Medical Rehabilitation Clinic, Trondheim, Norway.,Department of Circulation and Medical Imaging, Faculty of Medicine and Health Sciences, Norwegian University of Science and Technology, Trondheim, Norway
| |
Collapse
|
2
|
Lu Y, Wiltshire HD, Baker JS, Wang Q, Ying S. The effect of Tabata-style functional high-intensity interval training on cardiometabolic health and physical activity in female university students. Front Physiol 2023; 14:1095315. [PMID: 36923290 PMCID: PMC10008870 DOI: 10.3389/fphys.2023.1095315] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 11/11/2022] [Accepted: 02/09/2023] [Indexed: 02/28/2023] Open
Abstract
Introduction: The increasing prevalence of metabolic syndrome and physical inactivity enhances exposure to cardiometabolic risk factors in university students. High-intensity interval training (HIIT) improved cardiometabolic health in clinical adults but the evidence in the university setting is limited. Furthermore, few studies examined the effect of low-volume HIIT on habitual physical activity (PA). Therefore, the primary aim of this study was to evaluate the efficacy of 12-week Tabata-style functional HIIT for improving multiple cardiometabolic health outcomes and habitual PA. We also investigated whether changes in habitual PA over the intervention period had an impact on exercise-induced health outcomes. Methods: 122 female freshmen were randomized into the Tabata group (n = 60) and the control (n = 62). The Tabata training protocol involved 8 × 20 s maximal repeated functional exercises followed by 10 s rest with a frequency of 3 times per week for 12 weeks. Body composition, maximal oxygen uptake (VO2max), blood pressure (BP), blood lipids, fasting glucose and insulin, C-reactive protein and PA were objectively measured using standardized methods. Dietary intake was measured using a valid food frequency questionnaire. All variables were measured pre- and post-intervention. Results: Mixed linear modelling results showed that there were large intervention effects on VO2max (p < 0.001, d = 2.53, 95% CI: 2.03 to 3.00 for relative VO2max; p < 0.001, d = 2.24, 95% CI: 1.76 to 2.68 for absolute VO2max), resting heart rate (p < 0.001, d = -1.82, 95% CI: -2.23 to -1.37), systolic BP (p < 0.001, d = -1.24, 95% CI: -1.63 to -0.84), moderate-to-vigorous intensity physical activity (MVPA) (p < 0.001, d = 2.31, 95% CI: 1.83 to 2.77), total PA (p < 0.001, d = 1.98, 95% CI: 1.53 to 2.41); moderate effects on %BF (p < 0.001, d = -1.15, 95% CI: -1.53 to -0.75), FM (p < 0.001, d = -1.08, 95% CI: -1.46 to -0.69), high-density lipoprotein (HDL) (p < 0.001, d = 1.04, 95% CI: 0.65 to 1.42), total cholesterol (p = 0.001, d = -0.64, 95% CI: -1.00 to -0.26); small effects on BMI (p = 0.011, d = -0.48, 95% CI: -0.84 to 0.11), WC (p = 0.043, d = -0.37, 95% CI: -0.74 to -0.01), low-density lipoprotein (p = 0.003, d = -0.57, 95% CI: -0.93 to -0.19), HOMA-IR (p = 0.026, d = -0.42, 95% CI: -0.78 to -0.05) and fasting insulin (p = 0.035, d = -0.40, 95% CI: -0.76 to -0.03). Regression analysis showed that only the percentage change of HDL was associated with the change of MVPA (b = 0.326, p = 0.015) and TPA (b = 0.480, p = 0.001). Conclusion: From the findings of the study we can conclude that 12-week low-volume Tabata-style functional HIIT was highly effective for university female students to improve cardiorespiratory fitness, body fat, some cardiometabolic health outcomes and habitual PA.
Collapse
Affiliation(s)
- Yining Lu
- Faculty of Sport Science, Ningbo University, Ningbo, China.,Cardiff School of Sport and Health Sciences, Cardiff Metropolitan University, Cardiff, United Kingdom
| | - Huw D Wiltshire
- Cardiff School of Sport and Health Sciences, Cardiff Metropolitan University, Cardiff, United Kingdom
| | - Julien Steven Baker
- Centre for Population Health and Medical Informatics, Department of Sport, Physical Education and Health, Hong Kong Baptist University, Kowloon Tong, Hong Kong SAR, China
| | - Qiaojun Wang
- Faculty of Sport Science, Ningbo University, Ningbo, China
| | - Shanshan Ying
- Faculty of Sport Science, Ningbo University, Ningbo, China
| |
Collapse
|
3
|
Lu Y, Wiltshire HD, Baker JS, Wang Q. Effects of Low-Volume High-Intensity Interval Exercise on 24 h Movement Behaviors in Inactive Female University Students. Int J Environ Res Public Health 2022; 19:ijerph19127177. [PMID: 35742425 PMCID: PMC9223473 DOI: 10.3390/ijerph19127177] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Subscribe] [Scholar Register] [Received: 05/08/2022] [Revised: 06/05/2022] [Accepted: 06/09/2022] [Indexed: 11/23/2022]
Abstract
The purpose of this study was to examine if low-volume, high-intensity interval exercise (HIIE) was associated with changes in 24-h movement behaviors. A quasi-experimental study design was used. We collected accelerometry data from 21 eligible participants who consistently wore an ActiGraph for a period of two-weeks. Differences in behaviors were analyzed using a paired t-test and repeated measures analysis of variance. Regression analysis was used to explore relationships with factors that impacted changes. The results indicated a compensatory increase in sedentary time (ST) (4.4 ± 6.0%, p < 0.01) and a decrease in light-intensity physical activity (LPA) (−7.3 ± 16.7%, p < 0.05). Meanwhile, moderate-intensity physical activity (MPA), vigorous-intensity physical activity (VPA), and total physical activity (TPA) increased following exercise (p < 0.001). Sleep duration and prolonged sedentary time were reduced (p < 0.05). Exercise intensity and aerobic capacity were associated with changes in ST. The results from the study indicate that participating in a low-volume HIIE encouraged participants who were previously inactive to become more active. The observations of increases in ST may have displaced a prolonged sitting time. The decrease in sleeping time observed may be reflecting an increased sleep quality in connection with increased higher-intensity PA.
Collapse
Affiliation(s)
- Yining Lu
- Faculty of Sport Science, Ningbo University, Ningbo 315000, China;
- Cardiff School of Sport and Health Sciences, Cardiff Metropolitan University, Cardiff CF5 2YB, UK;
| | - Huw D. Wiltshire
- Cardiff School of Sport and Health Sciences, Cardiff Metropolitan University, Cardiff CF5 2YB, UK;
| | - Julien S. Baker
- Centre for Health and Exercise Science Research, Department of Sport, Physical Education and Health, Hong Kong Baptist University, Kowloon Tong, Hong Kong;
| | - Qiaojun Wang
- Faculty of Sport Science, Ningbo University, Ningbo 315000, China;
- Correspondence: ; Tel.: +86-13805885586
| |
Collapse
|
4
|
Pearson RC, Olenick AA, Green ES, Jenkins NT. Tabata-style functional exercise increases resting and postprandial fat oxidation but does not reduce triglyceride concentrations. Exp Physiol 2020; 105:468-476. [PMID: 31916294 DOI: 10.1113/ep088330] [Citation(s) in RCA: 3] [Impact Index Per Article: 0.8] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 11/13/2019] [Accepted: 01/06/2020] [Indexed: 11/08/2022]
Abstract
NEW FINDINGS What is the central question of this study? What are the metabolic impacts of high intensity functional Tabata exercise? What is the main finding and its importance? Tabata exercise with high intensity functional movements causes increases in fasted and postprandial fat oxidation the day after exercise without altering postprandial triglyceride concentrations. These results support the usage of a Tabata-style high intensity functional exercise to improve postprandial fat oxidation. ABSTRACT We evaluated the effect of a high fat meal with and without prior high intensity functional exercise executed in a Tabata-style interval pattern on resting and postprandial substrate oxidation, as well as postprandial blood glucose and triglyceride concentrations. Eleven healthy males completed two trials (Tabata exercise (TE) and non-exercise control (CON)) in random order separated by 7 days. A two-day protocol was used in which TE or CON was performed on the first day and a high fat meal was administered ∼13 h later the following morning. Power output from the TE session was quantified using a kinematic approach by calculating external work performed per unit time for each of the four exercises (rowing, dumbbell thrusters, kettlebell swings and burpees). For the meal challenge, respiratory gases and blood samples were taken fasted and at 1, 2 and 3 h postprandial. Fat oxidation was significantly higher after TE compared to CON at all time points (P < 0.05). Carbohydrate oxidation was significantly lower after TE compared to CON at 1 h postprandial (P < 0.05). There were no significant effects of TE on fasting or postprandial glucose or triglyceride concentrations. Functional exercises performed in a high intensity TE pattern enhance fasting and postprandial fat oxidation on the following day with minimal influence on blood triglycerides or glucose levels.
Collapse
Affiliation(s)
- Regis C Pearson
- Department of Kinesiology, College of Education, University of Georgia, 330 River Rd, Athens, GA, 30602, USA
| | - Alyssa A Olenick
- Department of Kinesiology, College of Education, University of Georgia, 330 River Rd, Athens, GA, 30602, USA
| | - Edward S Green
- Department of Kinesiology, College of Education, University of Georgia, 330 River Rd, Athens, GA, 30602, USA
| | - Nathan T Jenkins
- Department of Kinesiology, College of Education, University of Georgia, 330 River Rd, Athens, GA, 30602, USA
| |
Collapse
|
5
|
Engel FA, Rappelt L, Held S, Donath L. Can High-Intensity Functional Suspension Training over Eight Weeks Improve Resting Blood Pressure and Quality of Life in Young Adults? A Randomized Controlled Trial. Int J Environ Res Public Health 2019; 16:E5062. [PMID: 31842259 DOI: 10.3390/ijerph16245062] [Citation(s) in RCA: 6] [Impact Index Per Article: 1.2] [Reference Citation Analysis] [What about the content of this article? (0)] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Subscribe] [Scholar Register] [Received: 11/29/2019] [Accepted: 12/10/2019] [Indexed: 12/22/2022]
Abstract
The present study examined the effects of a functional high-intensity suspension training (FunctionalHIIT) on resting blood pressure, psychological well-being as well as on upper body and core strength and cardiorespiratory fitness in moderately trained participants. Twenty healthy, moderately trained adults (10 males and 10 females; age: 36.2 ± 11.1 years, BMI: 23.9 ± 3.7) were randomly assigned to a FunctionalHIIT training group or passive control group (CON). FunctionalHIIT performed 16 sessions (2× week for eight weeks, 30 min per session), whereas CON maintained their habitual lifestyle using a physical activity log. Before and after FunctionalHIIT intervention, resting blood pressure and quality of life (short version of the WHO Quality of Life questionnaire (WHOQOL-BREF)) were assessed. Furthermore, maximum-repetition (leg press, chest press, pulldown, back extension) and trunk muscle strength (Bourban test) as well as cardiorespiratory fitness (Vameval test), were measured before and after the intervention. Both systolic and diastolic blood pressure and WHOQOL-BREF did not change significantly but both showed moderate training-induced effects (0.62 < standardized mean difference (SMD) < 0.82). Significant improvements in the FunctionalHIIT group were evident on leg press (p < 0.01), chest press (p < 0.05), and left side Bourban test (p < 0.05). Cardiorespiratory fitness did not reveal any time effects or time × group interactions. The present study revealed that eight weeks of FunctionalHIIT represents a potent stimulus to improve health-related parameters in young adults, whereas FunctionalHIIT was not sufficient to improve cardiorespiratory fitness.
Collapse
|
6
|
Harnish CR, Sabo RT. Comparison of Two Different Sprint Interval Training Work-to-Rest Ratios on Acute Inflammatory Responses. Sports Med Open 2016; 2:20. [PMID: 27034919 PMCID: PMC4773496 DOI: 10.1186/s40798-016-0044-1] [Citation(s) in RCA: 8] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Subscribe] [Scholar Register] [Received: 09/04/2015] [Accepted: 02/22/2016] [Indexed: 01/03/2023]
Abstract
Background The study aims to compare how work-to-rest ratio (W:R) influences insulin sensitivity (Si) and inflammatory responses following one session of sprint interval training (SIT). Methods Thirteen men and two women completed a cross-over comparison of two SIT interventions—Tabata (TAB), 10 × 20-s sprints/10-s rest, and Wingate (WIN), 5 × 30-s sprints with 270-s rest. IL-6, IL-10, and TNF-α were assessed at baseline, immediately following, and 1 h after SIT, as well as prior to the 24-h post-exercise oral glucose tolerance tests (OGTTs). Results Participants were 23.8 (±3.5) years old and 180.0 (±10.2) cm tall, weighed 78.5 (13.0) kg, and had 16.9 (±6.5) % body fat, with a mean VO2Peak of 42.0 (±7.9) ml kg−1 min−1. There were no differences in total work (kJ) between TAB (64.7 ± 12.0) and WIN (68.0 ± 15.0). Mean (±95 % CI) Si 24 h changed −2.8 (−5.1, −0.5) from baseline after TAB and −3.9 (−6.9, −0.9) after WIN. Cytokines were measured in pg ml−1 and expressed as mean change (±95 % CI). IL-6 increased significantly immediately following SIT for TAB 0.70 (0.23, 1.17), and WIN 1.11 (0.60, 1.62), and remained elevated 1 h post SIT for TAB 1.10 (0.37, 1.83), and WIN 0.95 (0.26, 1.65). IL-10 showed a significant positive change immediately following exercise for TAB 1.53 (0.77, 2.29) and WIN 1.59 (0.58, 2.59). TNF-α also increased immediately both TAB 3.26 (1.57, 4.96) and WIN 3.05 (0.56, 5.54) and was directly proportional to IL-10 (r = 0.64, p < 0.0001). Conclusions W:R did not alter either the inflammatory or metabolic response following SIT nor does SIT improve 24-h Si, despite increased levels of IL-10.
Collapse
Affiliation(s)
| | - Roy T Sabo
- Department of Biostatistics, Virginia Commonwealth University, Richmond, VA 23298 USA
| |
Collapse
|
7
|
Foster C, Farland CV, Guidotti F, Harbin M, Roberts B, Schuette J, Tuuri A, Doberstein ST, Porcari JP. The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity. J Sports Sci Med 2015; 14:747-55. [PMID: 26664271 PMCID: PMC4657417] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [What about the content of this article? (0)] [Affiliation(s)] [Abstract] [Key Words] [Journal Information] [Subscribe] [Scholar Register] [Received: 06/23/2015] [Accepted: 08/22/2015] [Indexed: 06/05/2023]
Abstract
UNLABELLED High intensity interval training (HIIT) has become an increasingly popular form of exercise due to its potentially large effects on exercise capacity and small time requirement. This study compared the effects of two HIIT protocols vs steady-state training on aerobic and anaerobic capacity following 8-weeks of training. Fifty-five untrained college-aged subjects were randomly assigned to three training groups (3x weekly). Steady-state (n = 19) exercised (cycle ergometer) 20 minutes at 90% of ventilatory threshold (VT). Tabata (n = 21) completed eight intervals of 20s at 170% VO2max/10s rest. Meyer (n = 15) completed 13 sets of 30s (20 min) @ 100% PVO2 max/ 60s recovery, average PO = 90% VT. Each subject did 24 training sessions during 8 weeks. RESULTS There were significant (p < 0.05) increases in VO2max (+19, +18 and +18%) and PPO (+17, +24 and +14%) for each training group, as well as significant increases in peak (+8, + 9 and +5%) & mean (+4, +7 and +6%) power during Wingate testing, but no significant differences between groups. Measures of the enjoyment of the training program indicated that the Tabata protocol was significantly less enjoyable (p < 0.05) than the steady state and Meyer protocols, and that the enjoyment of all protocols declined (p < 0.05) across the duration of the study. The results suggest that although HIIT protocols are time efficient, they are not superior to conventional exercise training in sedentary young adults. Key pointsSteady state training equivalent to HIIT in untrained studentsMild interval training presents very similar physiologic challenge compared to steady state trainingHIIT (particularly very high intensity variants were less enjoyable than steady state or mild interval trainingEnjoyment of training decreases across the course of an 8 week experimental training program.
Collapse
Affiliation(s)
- Carl Foster
- Department of Exercise and Sport Science, University of Wisconsin-La Crosse , La Crosse, WI, USA
| | - Courtney V Farland
- Department of Exercise and Sport Science, University of Wisconsin-La Crosse , La Crosse, WI, USA
| | - Flavia Guidotti
- Department of Human Movement and Sports Sciences, University of Rome Foro Italico , Rome, Italy
| | - Michelle Harbin
- Department of Exercise and Sport Science, University of Wisconsin-La Crosse , La Crosse, WI, USA
| | - Brianna Roberts
- Department of Exercise and Sport Science, University of Wisconsin-La Crosse , La Crosse, WI, USA
| | - Jeff Schuette
- Department of Exercise and Sport Science, University of Wisconsin-La Crosse , La Crosse, WI, USA
| | - Andrew Tuuri
- Department of Exercise and Sport Science, University of Wisconsin-La Crosse , La Crosse, WI, USA
| | - Scott T Doberstein
- Department of Exercise and Sport Science, University of Wisconsin-La Crosse , La Crosse, WI, USA
| | - John P Porcari
- Department of Exercise and Sport Science, University of Wisconsin-La Crosse , La Crosse, WI, USA
| |
Collapse
|