Available via license: CC BY 4.0
Content may be subject to copyright.
fa International Journal of Kinesiology & Sports Science
ISSN 2202-946X
Vol. 5 No. 2; April 2017
Australian International Academic Centre, Australia
Sprint Interval Training Improves Aerobic and Anaerobic
Power in Trained Female Futsal Players
Fatemeh Beyranvand (Corresponding author)
Department of Physical Education and Sport Science, Islamic Azad University, Borujerd Branch, Borujerd, Iran
E-mail: Fatima.Beyranvand@gmail.com
Received: 11-03- 2017 Accepted: 28-04- 2017 Published: 30-04- 2017
doi:10.7575/aiac.ijkss.v.5n.2p.43 URL: http://dx.doi.org/10.7575/aiac.ijkss.v.5n.2p.43
Abstract
Background: Various sprint interval training (SIT) programs have been used with athletes from a wide range of sports
to evaluate its effects on physiological and performance adaptations. However, information regarding the effect of a
short period of SIT on physiological adaptations of trained female futsal players is limited. Objective: This study
evaluated the influence of sport specific SIT on anaerobic power and aerobic power in trained female futsal players.
Method: Several aspects of V
O2max and Wingate-based power were measured after SIT program performed for 4 weeks.
Following pre-test, 16 trained female futsal players (V
O2max = 41.21 ± 3.35 ml.kg-1.min-1) were randomized to either
an intense exercise training consisting of sets of 5×40 meter maximum sprint efforts interspersed by a 10-second rest
between sprints (3,4,5,6 sets/session from 1st to 4th week respectively with 3 minutes of recovery between sets),
performed two sessions a week over 4 weeks (n=8) or a usual training control group (n=8). Results: Significant (except
as shown) improvements (p < 0.05) after SIT were seen in: V
O2max (5.8%), vV
O2max (6%), V
O2/HR (6.5%), peak power
output (PPO) (7.6%), and mean power output (MPO) (14.9%), but no significant change was found in Heart rate at
V
O2max. Also, no significant enhancement in mentioned variables was found in the CON group. Conclusion: Present
results indicate 4 weeks of sprint interval training program with low volume is associated with improvements in V
O2max,
vV
O2max, V
O2/HR, PPO, and MPO in trained female futsal players.
Keywords: V
O2max, anaerobic power, conditioning, running, training technique
1. Introduction
Performing high-intensity “sprint”-type interval training (SIT) have been shown to improve variables associated with
physiological function and performance over several weeks (Burgomaster et al., 2005). The direction and magnitude of
these adaptations in different variables depend on intensity and sprint frequency, recovery time between efforts, as well
as duration of sprints (Burgomaster et al., 2005; Gist et al., 2014). Coaches try to enhance the training effectiveness
through modification of the intensity and duration of both the recovery phases and training. This optimization is based
on the specific sport in which the participant competes (Sheykhlouvand et al., 2016). Sprint interval training, in a
variety of forms, has been used with cyclists, swimmers, runners, and rowers to examine the effects on physiological
and hematological adaptations (Driller et al., 2009). However, information regarding the effect of a short period of SIT
on physiological adaptations of trained female futsal players is limited. Futsal is a ball sport with two teams of five
players. One of players is the goalkeeper and other 4 players act as outfield players). Each futsal team has 7 substitutes
(a goalkeeper and six outfield players). During the official match unlimited substitutions can be made. This indoor
soccer is played on a 40 × 20 m indoor hall with 3 × 2 m goals. The competition time is 2 periods of 20 minutes, and the
timer is stopped for some events (Alvarez et al., 2009). Although anaerobic energy production is the predominant
energy system for highly intense activities with repeated efforts over short durations, aerobic power is key component
for short-term recovery intervals during the match (Karahan, 2012). In another study Barbaro-Alvarez et at (2008) in a
competition analysis through monitoring of heart rate revealed that futsal is an intense intermittent sport with important
demands on the anaerobic and aerobic metabolism. Games of small-sided (mainly 5 vs. 5) recently has been indicated as a
valid type of training to enhance aerobic fitness in football. Thus, it could be concluded that trained futsal players may have a
well-developed aerobic capacity as a secondary to training and match participation (Alvarez et al., 2009). Hence, it is of
practical interest for coaches to simultaneously improve these capacities in their athletes (Alvarez et al., 2009; Oliveira
et al., 2013). Moreover, futsal players most of the times need to be at peak performance for matches several times over a
yearly training period and require a training program to get fitness in a short period. As lack of time is a universally
cited barrier for performing some specific conditioning programs during heavy and prolonged schedule of competition
among futsal players, the time-efficient dimension of SIT might have significant application for them to achieve
competitive fitness in short time frame (Gist et al., 2014). Like the nature of SIT, futsal players require to perform
relatively intensive activities and more sprints during a match (Oliveira et al., 2013). Hence, running-based SIT might
be a sport-specific prescription for futsal to improve anaerobic power and cardiorespiratory fitness (Alvarez et al., 2009;
Oliveira et al., 2013). Accordingly, the purpose of our study was to determine whether 4 weeks of SIT would improve
Flourishing Creativity & Literacy
IJKSS 5 (2):43-47, 2017 44
selected aerobic and anaerobic performance indices in trained female futsal players. It was hypothesized that running-
based SIT would provide sufficient stimulus to enhance aerobic and anaerobic performance adaptations.
2. Method
2.1 Participant
Sixteen trained female futsal players (age = 29.6 ± 2.1 years; height = 166.5 ± 6.1 cm; body mass = 57.4 ± 9.3 kg; BMI
= 21.4 ± 1.1 kg·m-2; training experience = 6 ± 3 years) volunteered to take part in the experiment. Before the
participation, the experimental protocols and probable risks were cleared fully to the participants written informed
consent was received. Participants were randomly divided to an SIT group or control (CON) group using G*Power
software (version 3.1.9.2) (α level = 0.05 and effect size = 0.08). Research Ethic Boards of Islamic Azad University of
Borujerd approved this study, and the study conformed to the Declaration of Helsinki.
2.1 Procedures
2.1.1 The multi-stage 20-m shuttle run fitness test (20mMSFT).
This test was developed by Léger and Lambert (1982) and it has been used as a valid method for determination of
V
O2max. It involved running between two lines set 20 m apart at a pace dictated by a recording emitting tones at
appropriate intervals. Velocity was 8.5 km·h-1 for the first minute, which increased by 0.5 km·h-1 every minute
thereafter (Paradisis et al., 2014). Achieved score by the subject was the number of 20-m shuttles completed prior to the
subject either volitional withdrawn from the test, or fail to be within 3m of the end lines on two consecutive tones. Heart
rates were continuously recorded throughout the test (Polar, Electro Oy, Finland). vV
O2max (the minimal speed at which
the participant was running when V
O2max revealed) was assessed according to Paradisis et al. (2014).
2.1.2 Anaerobic power.
Peak power output (PPO) and mean power output (MPO) were assessed by a 30-second all-out effort (Wingate test) on
a cycle ergometer (894E, Monark, Sweden) against a resistance of 0.075 kg·kg-1 body weight (MacDougall et al.,
1998). The participants tried to get optimal comfort and pedaling efficiency. Participants reached maximum pedaling
speed against the ergometer’s inertial resistance over 2 seconds before the load was added and the electronic revolution
counter was activated. Pedaling as fast as possible during the 30-second test, participants were verbally encouraged.
Using a data-acquisition system, the 5 second PPO, and 30 second MPO were subsequently calculated (Farzad et al.,
2011).
2.1.3 Training program.
Training for both groups commenced ~48 hours after the last baseline measurements. The training program is presented
in Table 1.
Table 1. Training program for each group (N = 8 for each group)
Days of week
SIT group
CON group
Monday
Futsal training
Futsal training
Tuesday
Sprint interval training (MO)
Weight training (EV)
Weight training
Wednesday
Futsal training
Futsal training
Thursday
Sprint interval training (MO)
Futsal training (EV)
Futsal training
Friday
Rest
Rest
Saturday
Weight training
Weight training
Sunday
Sprint interval training (MO)
Futsal training (EV)
Futsal training
MO = morning (10 a.m.); EV = evening (4 p.m.).
Both groups performed the same futsal training sessions including technique drills and tactic practice 4 times a week. In
addition, both groups participated in 2 sessions of weight lifting training per week in 3 sets of 8 repetitions at 70% × 1
repetition maximum (movements including back squat, bench press, leg extension, bicep curl, and leg curl). The SIT
group followed a running-based SIT program in addition to this training. Including sets of 5 40-m (futsal play area
length) all-out efforts with a 10-second rest between sprints, this program was performed in 3 sessions a week. During
initial week, 3 sets were completed, with a rest of 3-minutes between sets. One set was added in each subsequent week
with the 3-minute recovert between each set. Each SIT session was started with a 10-minute warm-up and continued by
sets (3–6) of 5 × 40-m all-out sprints with 3 minutes of rest between sets and then followed by a 10-minute cool-down
period.
IJKSS 5 (2):43-47, 2017 45
2.2 Statistical Analysis
All results are reported as mean ± SD. A two-factor mixed ANOVA, with the between factor “group” (training, control)
and repeated factor “trial” (pre-training, post-training) was used to analyze of aerobic and anaerobic power data.
Significant main effects or interactions were subsequently analyzed using a Tukey’s post-hoc test. Level of alpha for
statistical significance was set at p ≤ 0.05.
3. Results
3.1 Aerobic Power
After the 4-week training period, the change in V
O2max in SIT group was significantly greater compared with the change
in CON group (p = 0.04). V
O2max was significantly increased by 5.8% in SIT group (p = 0.01) compared with pre-
training, but no significant changes took place in CON group (p = 0.1) (Table 2).
Table 2. Pre-training vs. post-training values for aerobic capacity
SIT
Control
Variables
Pre post
P value
Pre post
P value
V
O2max (ml.kg-1.min-1)
41.67 (2.6) 44.08 (2.4) *†
0.01
40.75 (4.1) 41.23 (3.7)
0.10
vV
O2max (km.h-1)
13.4 (0.4) 14.2 (0.3) *
0.02
13.6 (0.6) 13.7 (0.2)
0.60
V
O2/HR (ml.b.min-1)
13.6 (1.2) 14.5 (1.1) *†
0.03
12.9 (2.6) 13.0 (2.5)
0.20
HR@V
O2max (b.min-1)
179.7 (6.2) 181.6 (5.9)
0.20
183.0 (3.4) 183.3 (3.2)
0.60
Data are means (±S.D.). Maximum oxygen uptake (V
O2max), running speed at V
O2max (vV
O2max), heart rate at V
O2max
(HR@V
O2max), and O2 pulse (V
O2/HR).
* Significantly greater than pre-training value (p < 0.05).
† Significantly different change compared with control group (p < 0.05).
There was a near-significant difference between changes in vV
O2max in SIT and CON groups (p = 0.06). vV
O2max was
significantly enhanced from pre- to post-training by 6.0% in SIT group (p = 0.02), but not in CON group (p = 0.6)
(Table 2). The change in V
O2/HR in the SIT group was significantly greater compared to the change in CON group (p
= 0.01). V
O2/HR significantly increased in the SIT group by 6.5% (p = 0.03) compared with pre-training, but no
significant changes were seen in the CON group (p = 0.2) (Table 2). SIT and CON did not significantly change
HR@V
O2max over time (p = 0.2 and p = 0.6, respectively) (Table 2). No pre-training difference was occurred between
groups for aforementioned variables.
3.1 Anaerobic Power
After the 4-week training period, the change in PPO in SIT group was significantly greater compared with the change in
CON group (p = 0.01). PPO was significantly increased by 7.6% in SIT group from pre- to post-training (Pre-training:
480.3 ± 33.8 vs. Post-training: 516.9 ± 44.8 W, p = 0.02), but no significant changes were observed in CON group from
pre- to post-training (Pre-training: 489.2 ± 50.3 vs. Post-training: 500.7 ± 33.7 W, p = 0.3) (Figure 1).
There was a significant difference between changes in MPO in SIT and CON groups (p = 0.02). MPO was significantly
enhanced from pre-training to post-training by 14.9% in SIT group (Pre-training: 383.7 ± 41.8 vs. Post-training: 440.9 ±
34.6 W, p = 0.01), but not in CON group (Pre-training: 396.5 ± 46.8 vs. Post-training: 415.3 ± 38.5 W, p = 0.1) (Figure
1).
No pre-training difference was observed between groups for aforementioned variables.
Figure 1. Effect of 4 weeks of SIT or CON on PPO and MPO. Circles indicate individual percentage change from
baseline and horizontal bars indicate mean group percentage change from baseline. n = 8 for SIT and n = 8 for CON. †
Significantly different change compared to CON group (p < 0.05).
†
†
IJKSS 5 (2):43-47, 2017 46
4. Discussion
The present study demonstrates that 4 weeks of low-volume, sprint interval training is a practical and time-efficient
strategy to improve sport-specific physiological variables in trained female futsal players. SIT significantly improved
V
O2max, vV
O2max, V
O/HR, PPO, and MPO from pre- to post-training. Also, the percentage improvements in these
variables (except vV
O2max) were all significantly greater following SIT when compared with CON. V
O2max is one of the
primary determinants of aerobic endurance performance (Sheykhlouvand et al., 2016). In line with our hypothesis, our
participants revealed significantly higher relative V
O2max compared with pre-training. Our findings support Rowan et al.
(2012) who reported increases in V
O2max after 5 weeks of running SIT (5 × 30 seconds all-out, 4.5 min recovery, twice a
week) in female soccer players. In another study on trained individuals, Laursen et al. (2002) have demonstrated
significant improvement in V
O2max after 4 weeks of cycling SIT (12 × 30 seconds at 175% PPO, 4.5 min recovery). The
enhancement of V
O2max following SIT could be caused by both oxygen use by active tissues (i.e., increases in
capillarization, local enzymatic adaptations, and mitochondrial density/volume) and oxygen delivery (i.e., increases in
SV as higher V
O2/HR recorded in our study) adaptations (Driller et al., 2009). Because, previous studies indicated a
significant relationship between SV and V
O/HR (Laffite et al., 2003), we can probably assume that the grater V
O2max in
the SIT group may in part be due to an increased SV. This supports previous researches (Farzad et al., 2011; Astorino et
al., 2012) showing that SIT performed with different protocols improved V
O2/HR over 3-4 weeks. On the other hand, it
has been shown that sprint interval training improves enzyme activities of anaerobic and aerobic metabolism (Rodas et
al., 2000; Burgomaster et al., 2005). A limitation of the present study was no muscle biopsies were taken to directly
determine muscle oxidative capacity. Collectively, along with aforementioned studies, our findings support the theory
of Driller et al. (2009) who noted that the improvement of V
O2max following intense interval training may be attributed
to both peripheral and central adaptations.
vV
O2max significantly increased following 4 weeks of SIT. These findings are in agreement with previous research
reporting an enhancement in vV
O2max (3 to 10%) after intense interval training in subjects of varying aerobic capacities
(Esfarjani et al., 2007; Smith et al., 1999). Neural adaptations (Creer et al.,2004) and improvements in running economy
(Esfarjani et al., 2007) may be responsible for the improvement in vV
O2max. The training in our experiment resulted in
a significant increase in PPO and MPO. These results support previous studies (Burgomaster et al., 2005; Gibala et al.,
2006) reporting an improvement in peak and mean anaerobic power following SIT (4–7 all-out 30-second Wingate
trials with 4 minutes of recovery 3 sessions per week). Stangier et al. (2016) demonstrated that improving peak and
mean power is necessary to enhance the kinetic energy at the start of a race. Over short distances, futsal players show
considerable variations in speed. Thus, high power outputs and a well-developed anaerobic glycolytic energy system are
important factors required to respond to changes in race pace during match. Increased proportion of muscle buffering
capacity (Laursen et al., 2002b), muscle phosphocreatine concentration (Farzad et al., 2011), and adaptation in
recruitment or activation of motor units (Van Cutsem et al., 1998) are possible explanations for our findings. A
limitation of the present study could be the SIT group completed more training time than the CON group. Although
training duration was not the same between groups, “duration” of very low-volume SIT program in a 4-week period
(only ~25 minutes of very intense exercise) was unlikely large enough to affect such physiological changes alone.
Hence, it is likely that other factors related to the nature of SIT (intensity, frequency, and duration of sprint efforts as
well as the recovery time between each effort) contributed to the magnitude of these changes rather than the extra
training time (~80-160 sec SIT/session) of SIT group compared with the CON group.
5. Conclusion
The present study showed that a 4-week sprint interval training program with improved V
O2max, vV
O2max, V
O/HR,
PPO, and MPO in trained female futsal players. Therefore, This SIT protocol could be considered as specific training
programs to improve aerobic performance and anaerobic power in female futsal players under the conditions of the
present study. As such training programs have a very low volume and high intensity, futsal players and their coaches
can use this type of training prescriptions when they have to acquire several physical peaks over a yearly period,
especially when the target is to enhance performance in a short period.
References
Alvarez, J.C., D'Ottavio, S., Vera, J.G., &bCastagna, C. (2009) Aerobic fitness in futsal players of different competitive
level. Journal of Strength and Conditioning Research, 23(7), 2163-2166. https://doi.org/
10.1519/JSC.0b013e3181b7f8ad
Astorino, T.A., Allen, R.P, Roberson, D.W., & Jurancich, M. (2012). Effect of high-intensity interval training on
cardiovascular function, V
O2max, and muscular force. Journal of Strength and Conditioning Research, 26(1), 138–145.
https://doi.org/10.1519/JSC.0b013e318218dd77
Barbero-Alvarez, JC, Soto, VM, Barbero-Alvarez, V, and Granda-Vera, J. (2008). Match analysis and heart rate of
futsal players during competition. Journal of Sports Science, 26(1): 63–73. https://doi.org/10.1080/02640410701287289
Burgomaster, K.A., Hughes, S.C., Heigenhauser, G.J.F., Bradwell, S.N., & Gibala, M.J. (2005). Six sessions of sprint
interval training increases muscle oxidative potential and cycle endurance capacity in humans. Journal of Applied
Physiology, 98(6), 1985–1990. https://doi.org/10.1152/japplphysiol.01095.2004
IJKSS 5 (2):43-47, 2017 47
Creer, A.R., Ricard, M.D., Conlee, R.K., Hoyt, G.L., & Parcell, A.C. (2004). Neural, metabolic, and performance
adaptations to four weeks of high intensity sprint - interval training in trained cyclists. International Journal of Sports
Medicine, 25(2), 92–98. https://doi.org/10.1055/s-2004-819945
Driller, M.W., Fell, J.W., Gregory, J.R., Shing, C.M., & Williams, A.D. (2009). The effects of high-intensity interval
training in well-trained rowers. International Journal of Sports Physiology and Performance, 4(1), 110–121, 2009.
Esfarjani, F., & Laursen, P.B (2007). Manipulating high-intensity interval training: effects on V
O2max, the lactate
threshold and 3000 m running performance in moderately trained males. Journal of Science and Medicine in Sport
10(1), 27–35. https://doi.org/10.1016/j.jsams.2006.05.014
Farzad, B., Gharakhanlou, R., Agha-Alinejad, H., Curby, D.G., Bayati, M., Bahraminejad, M., & Mäestu, J. (2011).
Physiological and performance changes from the addition of a sprint interval program to wrestling training. Journal of
Strength and Conditioning Research, 25(9), 2392–2399. https://doi.org/10.1519/JSC.0b013e3181fb4a33
Gibala, M.J., Little, J.P., van Essen, M., Wilkin, G.P., Burgomaster, K.A., Safdar, A., Raha, S., & Tarnopolsky, M.A.
(2006). Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal
muscle and exercise performance. Journal of Physiology, 575 (Pt 3), 901–911.
https://doi.org/10.1113/jphysiol.2006.112094
Gist, N.H., Fedewa, M.V., Dishman, R.K., & Cureton, K.J. (2014). Sprint interval training effects on aerobic capacity: a
systematic review and meta-analysis. Sports Medicine, 44(2), 269–279. https://doi.org/10.1007/s40279-013-0115-0
Karahan, M. (2012). The effect of skill-based maximal intensity interval training on aerobic and anaerobic performance
of female futsal players. Biology of sport 9, 223–227. https://doi.org/10.5604/20831862.1003447
Laffite, L.P., Mille-Hamard, L., Koralsztein, J.P., & Billat, V.L. (2003). The effects of interval training on oxygen pulse
and performance in supra-threshold runs. Archives of Physiology and Biochemistry, 111(3), 202–210.
https://doi.org/0.1076/apab.111.3.202.23455
Laursen, P.B., Shing, C.M., Peake, J.M., Coombes, J.S., & Jenkins, D.G. (2002). Interval training program optimization
in highly trained endurance cyclists. Medicine and Science in Sports and Exercise, 34(11), 1801–1807.
https://doi.org/10.1249/01.MSS.0000036691.95035.7D
Laursen, P.B., Blanchard, M.A., & Jenkins, D.G. (2002b). Acute high-intensity interval training improves Tvent and
peak power output in highly trained males. Canadian Journal of Applied Physiology, 27(4), 336–348.
Léger, L.A., & Lambert, J. (1982). A maximal multistage 20-m shuttle run test to predict VO2max. European Journal of
Applied Physiology, 49(1), 1-12.
MacDougall, J.D., Hicks, A.L., MacDonald, J.R., McKelvie, R.S., Green, H.J., & Smith, K.M. (1998). Muscle
performance and enzymatic adaptations to sprint interval training. Journal of Applied Physiology, 84(6), 2138–2142.
Oliveira, R.S., Leicht, A.S., Bishop, D., Barbero-Álvarez, J.C., Nakamura, F.Y. (2013). Seasonal changes in physical
performance and heart rate variability in high level futsal players. International Journal of Sports Medicine, 34(5), 424–
30. https://doi.org/10.1055/s-0032-1323720
Paradisis, G.P., Zacharogiannis, E., Mandila, D., Smirtiotou, A., Argeitaki, P., & Cooke, C.B. (2014). Multi-Stage 20-m
Shuttle Run Fitness Test, Maximal Oxygen Uptake and Velocity at Maximal Oxygen Uptake. Journal of Human
Kinetics, 41, 81–87. https://doi.org/10.2478/hukin-2014-0035
Rodas, G., Ventura, J.L., Cadefau, J.A., Cussó, R., & Parra, J. (2000). A short training programme for the rapid
improvement of both aerobic and anaerobic metabolism. European Journal of Applied Physiology, 82(5-6), 480–486.
https://doi.org/10.1007/s004210000223
Rowan, A.E. (2012). Short duration high-intensity interval training improves aerobic conditioning of female college
soccer players. International Journal of Exercise Science, 5(3), 232–238.
Sheykhlouvand, M., Gharaat, M., Bishop, P., Khalili, E., Karami, E., & Fereshtian, S. (2015). Anthropometric,
Physiological, and Performance Characteristics of Elite Canoe Polo Players. Psychology & Neuroscience 8, 257–266.
Smith, T.P., McNaughton, L.R., & Marshall, K.J. (1999). Effects of 4-wk training using Vmax/Tmax on V
O2max and
performance in athletes. Medicine & Science in Sports and Exercise. 31(6), 892–896.
Stangier C, Abel T, Hesse C, Claen S, Mierau J, Hollmann W, et al. (2016). Effects of Cycling vs. Running Training on
Endurance Performance in Preparation for Inline Speed Skating. Journal of Strength and Conditioning Research,
30(6):1597–1606. https://doi.org/10.1519/JSC.0000000000001247.
Van Cutsem, M., Duchateau, J., & Hainaut, K. (1998). Changes in single motor unit behavior contribute to the increase
in contraction speed after dynamic training in humans. Journal of Physiology, 513 (Pt 1), 295–305.