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

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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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Does High Intensity Interval
Training Improve Aerobic Power
Development More Than Endurance
Training?
Arjun Jabbal* & Adam Baxter-Jones
Abstract
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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'
@$Y@*+Y5&'
'
'
G4L$%'D'*$$<,2142%,'27%'1%,<$2,'4(2%1'(#<1Q8%%5'214*+*+&.'
87*67',7#8'27%'40%14&%'4+9',24+9419'9%0*42*#+'04$<%,'4(2%1'
27%' (#<1Q8%%5' 214*+*+&' :1#&14@.' (#1' 4&%.' 8%*&72.' 7%*&72.'
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4+4$-,*,' *+9*642%9' +#' ,*&+*(*64+6%' Hp'o' EOESJ' L%28%%+' 27%'
28#' &1#<:,' (#1' 8%*&72.' 7%*&72.' #1' 1%$42*0%' ?MD' @4KO' f1#@'
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9*((%1%+6%'Hp'o' EOESJ' *+' 7%*&72.' 8%*&72.' 4&%.' #1' 1%$42*0%' ?MD'
@4KO' G7%' IBBG' &1#<:.' 7#8%0%1.' ,7#8%9' 4' ,*&+*(*64+2'
9*((%1%+6%' Hp'k' EOESJ' *+' 8%*&72.' L%28%%+' 27%' L4,%$*+%' 4+9'
:#,2Q214*+*+&'2%,2,O' U<2'27%1%' 84,'+#' ,*&+*(*64+2'9*((%1%+6%'
Hp'o' EOESJ' ,7#8+' *+' 7%*&72.' 4&%.' #1' 1%$42*0%' ?MD' @4K' (1#@'
L4,%$*+%' 2#' :#,2' 2%,2O' M0%14$$.' 27%1%' 8%1%' +#' ,*&+*(*64+2'
674+&%,' (1#@' 27%' L4,%$*+%' 1%,<$2,' 2#' 27%' :#,2' 2%,2' 1%,<$2,.'
%K6%:2' 4' 674+&%' *+' 8%*&72' (1#@' 27%' IBBG' &1#<:O' G7*,'
*+61%4,%' *+' @4,,' 1%,<$2%9' *+' 4' +#+Q,*&+*(*64+2' *+61%4,%' *+'
1%$42*0%'4%1#L*6':#8%1'H@$Y@*+Y5&J.'4,'8%$$'4L,#$<2%'4%1#L*6'
:#8%1'HcY@*+J'HpVEOESAJO''
f*&<1%'C'*$$<,2142%,'27%'?MD' @4K'*@:1#0%@%+2,'H-Q4K*,J'
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27%'IBBG'&1#<:'4+9'27%'L$<%'$*+%,'1%:1%,%+2'27%'*+9*0*9<4$,'*+'
27%' NG' &1#<:O' _,' ,7#8+.' 27%1%' 84,' @<67' 041*4L*$*2-'
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:412*6*:4+2'*+' 27%' IBBG' &1#<:' *@:1#0%9' L-' CEOF[.'87*$%' 27%'
@#,2' *@:1#0%9' :412*6*:4+2' *+' 27%' NG' &1#<:' *@:1#0%9' L-'
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749' 4' XOE[' 9%61%4,%.' 87*$%' 27%' @#,2' 9%2%1*#142%9'
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f*&<1%' D' ,7#8,' 27%' ?MD' @4K' 40%14&%' *@:1#0%@%+2,'
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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'
_$27#<&7'*2' 8#<$9' 4::%41' 2742'27%' IBBG' &1#<:%9' *@:1#0%9'
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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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