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Does High Intensity Interval Training Improve Aerobic Power Development More Than Endurance Training?

DOI:10.32396/usurj.v3i1.211
Authors:
Arjun Singh Jabbal
Arjun Singh Jabbal
Arjun Singh Jabbal
  • This person is not on ResearchGate, or hasn't claimed this research yet.
Adam Dominic George Baxter-Jones at University of Saskatchewan
Adam Dominic George Baxter-Jones
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Abstract and Figures

The purpose of this study was to determine whether high intensity interval training (HIIT) increases VO2 max more so than to endurance training (ET). It is hypothesized that at the end of a 4-week training program, the HIIT group will have a higher average improved VO2 max percentage than the ET group. Recruited participants, 12 males, aged 18-35 completed a baseline VO2 max test followed by an intervention and then a post VO2 max test. Participants were randomly assigned to either HIIT or ET, 20 minutes a day, 3 times a week for 4 weeks. At baseline mean VO2 max for ET (n=6) was 48.2 ml/min/kg compared to a mean VO2 max of 51.7ml/min/kg in the HIIT (n=6) group. Post training test VO2 max for ET (n=6) was 48.9ml/min/kg compared to a mean VO2 max of 52.4ml/min/kg in the HIIT group (n=4). There was a 3.4% improvement in VO2 max in the HIIT group (n=4), while the ET group (n=6) had a 1.7% improvement in VO2 max. There were no significant differences (p>0.05) in height, weight, age, and VO2 max between the two groups in the baseline or post test. There were no significant differences in height, age, and VO2 max for either of the groups from the post test compared to the baseline test. Moreover, there were no significant differences in height, age, and VO2 max for either of the groups from the post-test compared to the baseline test. The data suggests a promising trend that HIIT training may be better for improving aerobic power than ET.
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All content in this area was uploaded by Adam Dominic George Baxter-Jones on Nov 12, 2018
Content may be subject to copyright.
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Does High Intensity Interval
Training Improve Aerobic Power
Development More Than Endurance
Training?
Arjun Jabbal* & Adam Baxter-Jones
Abstract
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%K%12*#+'H(1#@'W'2#'DEJ' 84,' <,%9O' G7%' 40%14&%'142*+&'(#1'
27%'%+9<14+6%'214*+*+&'&1#<:'84,'CS'4+9'14+&%9'(1#@'CA'
2#'CFO'G7%'40%14&%'U#1&' 142*+&' (#1' 27%' IBBG' &1#<:'84,'CZ'
9<1*+&' ,:1*+2*+&.' CD' 9<1*+&' 84$5*+&.' 4+9' 14+&%9' (1#@' CF'
2#'DE'4+9' CE' 2#' CX' 1%,:%62*0%$-O'G7%,%'U#1&' 142*+&,' 8%1%'
6#+,*,2%+2' 8*27' 27%' U#1&' 142*+&,' #(' 9*((%1%+2' %K%16*,%'
*+2%+,*2*%,'HU#1&.'CZRDJO''
'
Endurance Training
G7%' %+9<14+6%' &1#<:' 214*+*+&' ,%,,*#+' ,2412%9'
8*27'4'(*0%Q@*+<2%.',$#8'g#&'841@Q<:O' T412*6*:4+2,' 8%1%'
%+6#<14&%9' 2#' ,21%267' L%(#1%' 4+9' 4(2%1' %467' 214*+*+&'
,%,,*#+.' L<2' 9<%' 2#' 27%' 2*@%' 6#+,214*+2,' #(' 4+' 7#+#<1,'
27%,*,.'27%-'8%1%' +#2' 1%d<*1%9' 2#' 9#',#O''_(2%1'27%'841@Q
<:.' :412*6*:4+2,' 8%1%' 1%d<*1%9' 2#' 1<+' DE' 6#+,%6<2*0%'
@*+<2%,'42'4'@#9%142%'g#&&*+&':46%l'(#$$#8*+&'2742.'27%-'
8%1%' &*0%+' (*0%' @*+<2%,' (#1' 4' 84$5*+&' 6##$Q9#8+' 2#'
9%61%4,%'7%412'142%O''
High Intensity Interval Training
_,' 27%' %+9<14+6%' &1#<:' 9*9.' 27%' IBBG' &1#<:'
214*+*+&' ,%,,*#+' ,2412%9' 8*27' 4' (*0%Q@*+<2%' 841@Q<:' #('
,$#8' g#&&*+&O' _&4*+.' :412*6*:4+2,' 8%1%' %+6#<14&%9.' L<2'
+#2' 1%d<*1%9.' 2#' ,21%267' L%(#1%' 4+9' 4(2%1' %467' 214*+*+&'
,%,,*#+O'G7%'IBBG':1#6%9<1%'<,%9'(#1'27%'214*+*+&':1#&14@'
84,'C'@*+<2%'#('1%,2.'4$2%1+42*+&'8*27'4'AEQ,%6#+9'4$$Q#<2'
,:1*+2.' 1%:%42%9' CD' 2*@%,' (#1' 4' 2#24$' #(' CR' @*+<2%,O' G7%'
1%,%4167%1' 6#+9<62*+&' 27%' 214*+*+&' ,%,,*#+,' <,%9' 4'
87*,2$%'2#'+#2*(-':412*6*:4+2,'87%+'2#',8*267'(1#@'1%,2'2#'
,:1*+2.'4+9' ,:1*+2'2#'1%,2.'(#1' 27%' 9<142*#+'#('27%'214*+*+&O'
G7%'#+%Q@*+<2%'1%,2' :%1*#9'*+6$<9%9'%*27%1'84$5*+&'#1'4'
,$#8'g#&.'87*67%0%1'27%':412*6*:4+2'(%$2'84,'+%%9%9'L4,%9'
#+'27%'*+9*0*9<4$b,'(*2+%,,'$%0%$O'G7%'AE',%6#+9,'#(',:1*+2'
84,' 4,' (4,2' 4,' 27%' *+9*0*9<4$' 6#<$9' :%1(#1@O' B2' 84,'
#L,%10%9'9<1*+&'214*+*+&'2742'27%',:1*+2',:%%9'&#2',$#8%1'
4,' 27%' ,%,,*#+' :1#6%%9%9O' _(2%1' 27%' ,%,,*#+' 84,'
6#@:$%2%9.' (*0%' @*+<2%,' 8%1%' &*0%+' (#1' 6##$' 9#8+' 42' 4'
84$5*+&' :46%' *+' #19%1' 2#' :1#0*9%' :412*6*:4+2,' 8*27'
49%d<42%'6##$'9#8+'2#'9%61%4,%'7%412'142%O''
'
Data Analysis
\%4+,'4+9',24+9419'9%0*42*#+,'8%1%'64$6<$42%9'(#1'
4&%.'8%*&72.'7%*&72.'4+9'1%$42*0%'?MD'@4K'04$<%,'#('4$$'27%'
:412*6*:4+2,' (1#@' L#27' 27%' L4,%$*+%' 2%,2' 4+9' 27%' :#,2Q
214*+*+&' 2%,2O'B+9%:%+9%+2' 2Q2%,2,' 8%1%' :%1(#1@%9' 2#'
9%2%1@*+%' @%4+' ,*&+*(*64+2' @%4,<1%,' L%28%%+' 27%' 28#'
214*+*+&' &1#<:,' (#1' 27%' 041*4L$%,' #(' 7%*&72.' 8%*&72.' 4&%.'
4+9' 1%$42*0%' ?MD' @4K' 42' L4,%$*+%O' ' T4*1%9' 2Q2%,2,' 8%1%'
:%1(#1@%9' 2#' 9%2%1@*+%' ,*&+*(*64+2' 674+&%,' (1#@'
L4,%$*+%' 2#' :#,2Q2%,2' ?MD' *@:1#0%@%+2,l' 4,' 8%$$' 4,'
7%*&72.'4+9'8%*&72'674+&%,O'G7%'4$:74'04$<%'84,',%2'42'4'
,*&+*(*64+6%'$%0%$'#(':kEOESO''
'
Results
'
Participants
G%+' :412*6*:4+2,' 6#@:$%2%9' 27%' 214*+*+&' :1#&14@;'
,*K'*+9*0*9<4$,'(1#@' 27%' NG' &1#<:'4+9'(#<1'(1#@'27%' IBBG'
&1#<:O' T412*6*:4+2' ,<:%10*,%9' ,%,,*#+' 422%+94+6%' 84,'
FW[O' I#8%0%1.' *(' :412*6*:4+2,' @*,,%9' 27%' ,<:%10*,%9'
,%,,*#+,.'27%-'8#<$9'L%'1%d<*1%9'2#'6#@:$%2%'27%',%,,*#+'
42'27%*1'#8+'2*@%'4+9'5%%:'4'$#&'#('87%+'27%-'6#@:$%2%9'
27%',%,,*#+O' CEE[' #(' ,%,,*#+,'8%1%'6#@:$%2%9.' *+6$<9*+&'
27%'<+,<:%10*,%9'@49%'<:',%,,*#+,O''
'
"#@:41*+&'IBBG'4+9'N+9<14+6%'G14*+*+&'H>4LL4$J'
/+*0%1,*2-'#('34,54267%84+'/+9%&149<42%'=%,%4167'>#<1+4$'
D'
!
Baseline VO2 Max Results
'
Table 1;'U4,%$*+%'1%,<$2,O''
!
Baseline!HIIT!
!
Baseline!Endurance!Training!
n"V'W'
n"V'W'
_&%;'DDOS'm'DOEF'-%41,'
_&%;'DCOS'm'DOXA'-%41,'
]%*&72;'FROS'm'CCOC'5&'
]%*&72;'FR'm'CFOF'5&'
I%*&72;'CFR'm'FOEX'6@'
I%*&72;'CRC'm'ROXE'6@'
?MD'\4K;'SCOF'm'ROCE'
@$Y@*+Y5&'
?MD'\4K;'XROD'm'WOXR'
@$Y@*+Y5&'
'
'
G4L$%'C' ,7#8,' 27%'1%,<$2,' (1#@' 27%'L4,%$*+%'?MD' @4K'
2%,2*+&O' G7%' 24L$%' ,7#8,'27%' 40%14&%' 04$<%,' 4+9' ,24+9419 '
9%0*42*#+' #(' 4&%.' 8%*&72.' 7%*&72.' 4+9' 1%$42*0%'?MD' @4K' (#1'
%467' 214*+*+&' &1#<:O' n#' ,*&+*(*64+2' Hp'o' EOESJ' 9*((%1%+6%,'
8%1%' (#<+9' *+' 4&%.' 7%*&72.' 8%*&72.' 4+9' 1%$42*0%' ?MD' @4K'
L%28%%+'27%'28#'214*+*+&'&1#<:,O''
'
Post Training VO2 max Results
'
Table 2;'f#<1Q8%%5':#,2'214*+*+&'*+2%10%+2*#+'1%,<$2,O''
!
Post<test!HIIT!
!
Post<test!Endurance!Training!
n"V'X'
n"V'W'
_&%;'DAODS'm'DOEW'-%41,'
_&%;'DCOS'm'DOXA'-%41,'
]%*&72;'RWODSm'ROCW'5&'
]%*&72;'FZOD'm'CFOD'5&'
I%*&72;'CFR'm'FOEX'6@'
I%*&72;'CRC'm'ROXE'6@'
?MD'\4K;'SDOX'm'WOAX'
@$Y@*+Y5&'
?MD'\4K;'XROZ'm'WOAR'
@$Y@*+Y5&'
'
'
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87*67',7#8'27%'40%14&%'4+9',24+9419'9%0*42*#+'04$<%,'4(2%1'
27%' (#<1Q8%%5' 214*+*+&' :1#&14@.' (#1' 4&%.' 8%*&72.' 7%*&72.'
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4+4$-,*,' *+9*642%9' +#' ,*&+*(*64+6%' Hp'o' EOESJ' L%28%%+' 27%'
28#' &1#<:,' (#1' 8%*&72.' 7%*&72.' #1' 1%$42*0%' ?MD' @4KO' f1#@'
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@4KO' G7%' IBBG' &1#<:.' 7#8%0%1.' ,7#8%9' 4' ,*&+*(*64+2'
9*((%1%+6%' Hp'k' EOESJ' *+' 8%*&72.' L%28%%+' 27%' L4,%$*+%' 4+9'
:#,2Q214*+*+&'2%,2,O' U<2'27%1%' 84,'+#' ,*&+*(*64+2'9*((%1%+6%'
Hp'o' EOESJ' ,7#8+' *+' 7%*&72.' 4&%.' #1' 1%$42*0%' ?MD' @4K' (1#@'
L4,%$*+%' 2#' :#,2' 2%,2O' M0%14$$.' 27%1%' 8%1%' +#' ,*&+*(*64+2'
674+&%,' (1#@' 27%' L4,%$*+%' 1%,<$2,' 2#' 27%' :#,2' 2%,2' 1%,<$2,.'
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1%$42*0%'4%1#L*6':#8%1'H@$Y@*+Y5&J.'4,'8%$$'4L,#$<2%'4%1#L*6'
:#8%1'HcY@*+J'HpVEOESAJO''
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27%'IBBG'&1#<:'4+9'27%'L$<%'$*+%,'1%:1%,%+2'27%'*+9*0*9<4$,'*+'
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@#,2' *@:1#0%9' :412*6*:4+2' *+' 27%' NG' &1#<:' *@:1#0%9' L-'
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749' 4' XOE[' 9%61%4,%.' 87*$%' 27%' @#,2' 9%2%1*#142%9'
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&1#<:'8*27'4',24+9419'9%0*42*#+'#('ROX[.'87*$%'27%'NG'&1#<:'
749' 4' COF[' *@:1#0%@%+2' 8*27' 4' SOW[' ,24+9419'9%0*42*#+O'
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L<2'27%,%'1%,<$2,'41%'+#2',242*,2*64$$-',*&+*(*64+2'Hp'o'EOESJO''
'
'
Figure 1;'B+9*0*9<4$'?MD'@4K'*@:1#0%@%+2,'(1#@'L4,%$*+%'
2#':#,2Q2%,2O''
'
Figure 2;'T%16%+2'674+&%'1%,<$2,'40%14&%,'(1#@'L4,%$*+%'2#'
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'
'
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A'
!
Discussion
'
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Effects of Aerobic Endurance Training vs HIIT on Energy Intake, Macronutrient Intake, and VO2Max Level on Fitness Centre Participants
Article
Full-text available
  • Jul 2021
The purpose of the study Nowadays, there are many people who participate in fitness centre to maintain their health and fitness. There are many ways to increase VO2Max, an indicator of cardiorespiratory fitness, two of many were High-Intensity Interval Training (HIIT) and traditional aerobic endurance training. In other hand exercise in any type of way required extra energy, resulting in increased energy and macronutrient intake. Was to analyse the effects of HIIT vs. Aerobic Endurance Exercise on energy intake, macronutrient intake, and VO2Max of fitness centre participants in Depok.. Materials and methods 26 participants were recruited voluntarily from one of fitness centre in Depok, West Java, Indonesia, then randomized into HIIT Intervention Group and aerobic endurance exercise intervention group for 3 months. Energy and macronutrient intake were assessed before and after intervention. Bleep test was done to determine VO2Max Level before and after intervention. Results. Paired t-test between before and after intervention showed that there’s significant difference (p<0.05) on VO2Max, while independent sample t-test showed that there’s no significant difference between both type of exercise. Conclusions. This study shows that there was no effect of both HIIT and Aerobic Endurance Training on energy and macronutrient intake. However, both interventions increase VO2Max as an indicator of fitness level. Shorter time for HIIT may be useful for increasing VO2Max level on busy individual.
The Scientific Basis for High-Intensity Interval Training
Article
Full-text available
  • Nov 2002
While the physiological adaptations that occur following endurance training in previously sedentary and recreationally active individuals are relatively well understood, the adaptations to training in already highly trained endurance athletes remain unclear. While significant improvements in endurance performance and corresponding physiological markers are evident following submaximal endurance training in sedentary and recreationally active groups, an additional increase in submaximal training (i.e. volume) in highly trained individuals does not appear to further enhance either endurance performance or associated physiological variables [e.g. peak oxygen uptake (V̇O2peak), oxidative enzyme activity]. It seems that, for athletes who are already trained, improvements in endurance performance can be achieved only through high-intensity interval training (HIT). The limited research which has examined changes in muscle enzyme activity in highly trained athletes, following HIT, has revealed no change in oxidative or glycolytic enzyme activity, despite significant improvements in endurance performance (p 2max is achieved (Vmax) as the interval intensity, and fractions (50 to 75%) of the time to exhaustion at Vmax (Tmax) as the interval duration has been successful in eliciting improvements in performance in long-distance runners. However, Vmax and Tmax have not been used with cyclists. Instead, HIT programme optimisation research in cyclists has revealed that repeated supramaximal sprinting may be equally effective as more traditional HIT programmes for eliciting improvements in endurance performance. Further examination of the biochemical and physiological adaptations which accompany different HIT programmes, as well as investigation into the optimal HIT programme for eliciting performance enhancements in highly trained athletes is required.
Is Moderate Intensity Exercise Training Combined with High Intensity Interval Training More Effective at Improving Cardiorespiratory Fitness than Moderate Intensity Exercise Training Alone?
Article
Full-text available
The purpose of this study was to compare the effectiveness of either continuous moderate intensity exercise training (CMIET) alone vs. CMIET combined with a single weekly bout of high intensity interval training (HIIT) on cardiorespiratory fitness. Twenty nine sedentary participants (36.3 ± 6.9 yrs) at moderate risk of cardiovascular disease were recruited for 12 weeks of exercise training on a treadmill and cycle ergometer. Participants were randomised into three groups: CMIET + HIIT (n = 7; 8-12 x 60 sec at 100% VO2max, 150 sec active recovery), CMIET (n = 6; 30 min at 45-60% oxygen consumption reserve (VO2R)) and a sedentary control group (n = 7). Participants in the CMIET + HIIT group performed a single weekly bout of HIIT and four weekly sessions of CMIET, whilst the CMIET group performed five weekly CMIET sessions. Probabilistic magnitude-based inferences were determined to assess the likelihood that the true value of the effect represents substantial change. Relative VO2max increased by 10.1% (benefit possible relative to control) in in the CMIET + HIIT group (32.7 ± 9.2 to 36.0 ± 11.5 mL·kg-1·min-1) and 3.9% (benefit possible relative to control) in the CMIET group (33.2 ± 4.0 to 34.5 ± 6.1 mL·kg-1·min-1), whilst there was a 5.7% decrease in the control group (30.0 ± 4.6 to 28.3 ± 6.5 mL·kg-1·min-1). It was 'unclear' if a clinically significant difference existed between the effect of CMIET + HIIT and CMIET on the change in VO2max. Both exercising groups showed clinically meaningful improvements in VO2max. Nevertheless, it remains 'unclear' whether one type of exercise training regimen elicits a superior improvement in cardiorespiratory fitness relative to its counterpart.
What is Best Practice for Training Intensity and Duration Distribution in Endurance Athletes?
Article
Full-text available
  • Sep 2010
Successful endurance training involves the manipulation of training intensity, duration, and frequency, with the implicit goals of maximizing performance, minimizing risk of negative training outcomes, and timing peak fitness and performances to be achieved when they matter most. Numerous descriptive studies of the training characteristics of nationally or internationally competitive endurance athletes training 10 to 13 times per week seem to converge on a typical intensity distribution in which about 80% of training sessions are performed at low intensity (2 mM blood lactate), with about 20% dominated by periods of high-intensity work, such as interval training at approx. 90% VO2max. Endurance athletes appear to self-organize toward a high-volume training approach with careful application of high-intensity training incorporated throughout the training cycle. Training intensification studies performed on already well-trained athletes do not provide any convincing evidence that a greater emphasis on high-intensity interval training in this highly trained athlete population gives long-term performance gains. The predominance of low-intensity, long-duration training, in combination with fewer, highly intensive bouts may be complementary in terms of optimizing adaptive signaling and technical mastery at an acceptable level of stress.
Aging of human muscle: structure, function and adaptability
Article
Full-text available
  • Jul 1995
With increasing age, human skeletal muscles gradually decrease in volume, mainly due to a reduced number of motor units and muscle fibers, and a reduced size of type 2 fibers. As a result, progressive weakening and impaired mobility occur. High-resistance strength training is beneficial, even in the very old, and could possibly reverse some of the detrimental effects of age-related weakness. The importance of exercise for older people affords an excellent opportunity for the medicine community as a major source of information and promotion of physical activity for this rapidly growing segment of the population. In this review, we summarize the current knowledge of the effects of aging on the human neuromuscular system, describe some of the major underlying mechanisms of the aging atrophy and focus on the importance of strength training to improve muscle function in older people.
Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO(2max)
Article
Full-text available
This study consists of two training experiments using a mechanically braked cycle ergometer. First, the effect of 6 wk of moderate-intensity endurance training (intensity: 70% of maximal oxygen uptake (VO2max), 60 min.d-1, 5 d.wk-1) on the anaerobic capacity (the maximal accumulated oxygen deficit) and VO2max was evaluated. After the training, the anaerobic capacity did not increase significantly (P > 0.10), while VO2max increased from 53 +/- 5 ml.kg-1 min-1 to 58 +/- 3 ml.kg-1.min-1 (P < 0.01) (mean +/- SD). Second, to quantify the effect of high-intensity intermittent training on energy release, seven subjects performed an intermittent training exercise 5 d.wk-1 for 6 wk. The exhaustive intermittent training consisted of seven to eight sets of 20-s exercise at an intensity of about 170% of VO2max with a 10-s rest between each bout. After the training period, VO2max increased by 7 ml.kg-1.min-1, while the anaerobic capacity increased by 28%. In conclusion, this study showed that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.
Is physical activity or aerobic power more influential on reducing cardiovascular disease risk factors?
Article
Full-text available
This study determined the relationship between aerobic power (VO2max), physical activity (PA), and cardiovascular disease (CVD) risk factors. The study also determined how increased VO2max and increased PA levels influence CVD risk factors of 576 low-fit adults (VO2max < 30 mL.kg-1.min-1). PA (Baeke questionnaire) and VO2max (submaximal cycle test) of 1664 law enforcement trainees were evaluated with respect to the CVD risk factors of total cholesterol, blood pressure (BP) [BP], smoking, and obesity using separate logistic regression, adjusting for age, gender, and the other major CVD risk factors. Compared with the lowest tertile of VO2max, the highest tertile had a reduced relative risk (RR) for elevated cholesterol (RR, 0.56; CI, 0.36-0.43), BP (RR, 0.32; CI, 0.15-0.62) and obesity (RR, 0.09; CI, 0.06-0.12). The middle tertile of VO2max compared with the lowest had reduced RR for elevated diastolic BP (RR, 0.44; CI, 0.23-0.66) and obesity (RR: 0.38; CI 0.28-0.50). High PA tertile, compared with low PA tertile, only had lower RR for high systolic BP (RR, 0.48; CI, 0.23-0.95). Compared with the low PA tertile, moderate or high PA had no reduction in any of the RR (P > 0.05). Participation in a 9-wk exercise program by low-fit individuals resulted in a 9% increase in PA levels (P < 0.02); however, only those subjects who increased VO2max (> 3 mL.kg-1.min-1; N = 345) had a reduction in RR for high cholesterol (RR: 0.62; CI 0.42-0.92) and systolic BP (RR: 0.57; CI 0.40-0.80). No reduction in RR were noted for diastolic BP or obesity. Aerobic power appears to have more of an influence on CVD risk factors than PA levels. Further, in low-fit persons, it appears that PA resulting in an increased aerobic power is associated with a reduction in CVD risk factors of cholesterol and BP in as little as 9 wk.
Physiological adaptations to low-volume, high-intensity interval training in health and disease
Article
Exercise training is a clinically proven, cost-effective, primary intervention that delays and in many cases prevents the health burdens associated with many chronic diseases. However, the precise type and dose of exercise needed to accrue health benefits is a contentious issue with no clear consensus recommendations for the prevention of inactivity-related disorders and chronic diseases. A growing body of evidence demonstrates that high-intensity interval training (HIT) can serve as an effective alternate to traditional endurance-based training, inducing similar or even superior physiological adaptations in healthy individuals and diseased populations, at least when compared on a matched-work basis. While less well studied, low-volume HIT can also stimulate physiological remodelling comparable to moderate-intensity continuous training despite a substantially lower time commitment and reduced total exercise volume. Such findings are important given that 'lack of time' remains the most commonly cited barrier to regular exercise participation. Here we review some of the mechanisms responsible for improved skeletal muscle metabolic control and changes in cardiovascular function in response to low-volume HIT. We also consider the limited evidence regarding the potential application of HIT to people with, or at risk for, cardiometabolic disorders including type 2 diabetes. Finally, we provide insight on the utility of low-volume HIT for improving performance in athletes and highlight suggestions for future research.
Effect of High-Intensity Interval Training on Cardiovascular Function, &OV0312;o2max, and Muscular Force
Article
The purpose of this study was to examine the effects of short-term high-intensity interval training (HIIT) on cardiovascular function, cardiorespiratory fitness, and muscular force. Active, young (age and body fat = 25.3 ± 4.5 years and 14.3 ± 6.4%) men and women (N = 20) of a similar age, physical activity, and maximal oxygen uptake (VO2max) completed 6 sessions of HIIT consisting of repeated Wingate tests over a 2- to 3-week period. Subjects completed 4 Wingate tests on days 1 and 2, 5 on days 3 and 4, and 6 on days 5 and 6. A control group of 9 men and women (age and body fat = 22.8 ± 2.8 years and 15.2 ± 6.9%) completed all testing but did not perform HIIT. Changes in resting blood pressure (BP) and heart rate (HR), VO2max, body composition, oxygen (O2) pulse, peak, mean, and minimum power output, fatigue index, and voluntary force production of the knee flexors and extensors were examined pretraining and posttraining. Results showed significant (p < 0.05) improvements in VO2max, O2 pulse, and Wingate-derived power output with HIIT. The magnitude of improvement in VO2max was related to baseline VO2max (r = -0.44, p = 0.05) and fatigue index (r = 0.50, p < 0.05). No change (p > 0.05) in resting BP, HR, or force production was revealed. Data show that HIIT significantly enhanced VO2max and O2 pulse and power output in active men and women.
Aerobic parameters of exercise as a function of body size during growth in cildren
Article
  • Apr 1984
To examine the relationship between body weight in children and aerobic parameters of exercise, we determined the anaerobic threshold (AT), maximum O2 uptake (VO2max), work efficiency, and response time for O2 uptake (RT-VO2) in 109 healthy children (51 girls and 58 boys, range 6-17 yr old) using a cross-sectional study design. Gas exchange during exercise was measured breath by breath. The protocol consisted of cycle ergometry and a linearly increasing work rate (ramp) to the limit of the subject's tolerance. Both AT and VO2max increased systematically with body weight, whereas work efficiency and RT-VO2 were virtually independent of body size. The ratio of AT to VO2max decreased slightly with age, and its mean value was 60%. AT scaled to body weight to the power of 0.92, not significantly different from the power of 1.01 for VO2max. Thus both the AT and the VO2max increase in a highly ordered manner with increasing size, and as judged by AT/VO2max, the onset of anaerobic metabolism during exercise occurred at a relatively constant proportion of the overall limit of the gas transport system. We conclude that in children cardiorespiratory responses to exercise are regulated at optimized values despite overall change in body size during growth.
Psychophysical Bases of Perceived Exertion
Article
There is a great demand for perceptual effort ratings in order to better understand man at work. Such ratings are important complements to behavioral and physiological measurements of physical performance and work capacity. This is true for both theoretical analysis and application in medicine, human factors, and sports. Perceptual estimates, obtained by psychophysical ratio-scaling methods, are valid when describing general perceptual variation, but category methods are more useful in several applied situations when differences between individuals are described. A presentation is made of ratio-scaling methods, category methods, especially the Borg Scale for ratings of perceived exertion, and a new method that combines the category method with ratio properties. Some of the advantages and disadvantages of the different methods are discussed in both theoretical-psychophysical and psychophysiological frames of reference.