Two Minutes of Sprint-Interval Exercise Elicits 24-hr Oxygen Consumption Similar to That of 30 min of Continuous Endurance Exercise

2012 ◽  
Vol 22 (4) ◽  
pp. 276-283 ◽  
Author(s):  
Tom J. Hazell ◽  
T. Dylan Olver ◽  
Craig D. Hamilton ◽  
Peter W. R. Lemon
Keyword(s):  
Body Fat ◽  
Endurance Exercise ◽  
Small Difference ◽  
Interval Training ◽  
Male Students ◽  
Sprint Interval Training ◽  
Heart Rates ◽  
Interval Exercise ◽  
The Difference ◽  
And Control

Six weeks (3 times/wk) of sprint-interval training (SIT) or continuous endurance training (CET) promote body-fat losses despite a substantially lower training volume with SIT. In an attempt to explain these findings, the authors quantified VO2 during and after (24 h) sprint-interval exercise (SIE; 2 min exercise) vs. continuous endurance exercise (CEE; 30 min exercise). VO2 was measured in male students (n = 8) 8 times over 24 hr under 3 treatments (SIE, CEE, and control [CTRL, no exercise]). Diet was controlled. VO2 was 150% greater (p < .01) during CEE vs. SIE (87.6 ± 13.1 vs. 35.1 ± 4.4 L O2; M ± SD). The observed small difference between average exercise heart rates with CEE (157 ± 10 beats/min) and SIE (149 ± 6 beats/min) approached significance (p = .06), as did the difference in peak heart rates during CEE (166 ± 10 beats/min) and SIE (173 ± 6 beats/min; p = .14). Total O2 consumed over 8 hr with CEE (263.3 ± 30.2 L) was greater (p < .01) than both SIE (224.2 ± 15.3 L; p < .001) and CTRL (163.5 ± 16.1 L; p < .001). Total O2 with SIE was also increased over CTRL (p < .001). At 24 hr, both exercise treatments were increased (p < .001) vs. CTRL (CEE = 500.2 ± 49.2; SIE = 498.0 ± 29.4; CTRL = 400.2 ± 44.6), but there was no difference between CEE and SIE (p = .99). Despite large differences in exercise VO2, the protracted effects of SIE result in a similar total VO2 over 24 hr vs. CEE, indicating that the significant body-fat losses observed previously with SIT are partially due to increases in metabolism postexercise.

scholarly journals The Effect of Eight-Week Sprint Interval Training on Aerobic Performance of Elite Badminton Players

2021 ◽  
Vol 18 (2) ◽  
pp. 638
Author(s):  
Haochong Liu ◽  
Bo Leng ◽  
Qian Li ◽  
Ye Liu ◽  
Dapeng Bao ◽  
...  
Keyword(s):  
Oxygen Uptake ◽  
Anaerobic Threshold ◽  
Aerobic Capacity ◽  
Interval Training ◽  
Lactate Clearance ◽  
Aerobic Performance ◽  
Sprint Interval Training ◽  
Control Groups ◽  
Ventilatory Anaerobic Threshold ◽  
And Control

This study was aimed to: (1) investigate the effects of physiological functions of sprint interval training (SIT) on the aerobic capacity of elite badminton players; and (2) explore the potential mechanisms of oxygen uptake, transport and recovery within the process. Thirty-two elite badminton players volunteered to participate and were randomly divided into experimental (Male-SIT and Female-SIT group) and control groups (Male-CON and Female-CON) within each gender. During a total of eight weeks, SIT group performed three times of SIT training per week, including two power bike trainings and one multi-ball training, while the CON group undertook two Fartlek runs and one regular multi-ball training. The distance of YO-YO IR2 test (which evaluates player’s ability to recover between high intensity intermittent exercises) for Male-SIT and Female-SIT groups increased from 1083.0 ± 205.8 m to 1217.5 ± 190.5 m, and from 725 ± 132.9 m to 840 ± 126.5 m (p < 0.05), respectively, which were significantly higher than both CON groups (p < 0.05). For the Male-SIT group, the ventilatory anaerobic threshold and ventilatory anaerobic threshold in percentage of VO2max significantly increased from 3088.4 ± 450.9 mL/min to 3665.3 ± 263.5 mL/min (p < 0.05),and from 74 ± 10% to 85 ± 3% (p < 0.05) after the intervention, and the increases were significantly higher than the Male-CON group (p < 0.05); for the Female-SIT group, the ventilatory anaerobic threshold and ventilatory anaerobic threshold in percentage of VO2max were significantly elevated from 1940.1 ± 112.8 mL/min to 2176.9 ± 78.6 mL/min, and from 75 ± 4% to 82 ± 4% (p < 0.05) after the intervention, which also were significantly higher than those of the Female-CON group (p < 0.05). Finally, the lactate clearance rate was raised from 13 ± 3% to 21 ± 4% (p < 0.05) and from 21 ± 5% to 27 ± 4% for both Male-SIT and Female-SIT groups when compared to the pre-test, and this increase was significantly higher than the control groups (p < 0.05). As a training method, SIT could substantially improve maximum aerobic capacity and aerobic recovery ability by improving the oxygen uptake and delivery, thus enhancing their rapid repeated sprinting ability.

Response of Blood Biomarkers to Sprint Interval Swimming

2020 ◽  
Vol 15 (10) ◽  
pp. 1442-1447
Author(s):  
Athanasios Kabasakalis ◽  
Stefanos Nikolaidis ◽  
George Tsalis ◽  
Vassilis Mougios
Keyword(s):  
Uric Acid ◽  
Biochemical Markers ◽  
Biochemical Parameters ◽  
Reduced Glutathione ◽  
Interval Training ◽  
Sprint Interval Training ◽  
Blood Biomarkers ◽  
Potential Influence ◽  
Interval Exercise ◽  
Competitive Swimmers

Purpose: To evaluate and compare the effects of 2 sprint interval training (SIT) sets of different distances on biochemical markers indicative of metabolism, stress, and antioxidant capacity in competitive swimmers and, to investigate the potential influence of gender on these markers. Methods: Twenty-four adolescent, well-trained swimmers (12 men and 12 women) participated in the study. In a random and counterbalanced order, the swimmers completed 2 SIT sets (8 × 50 m and 8 × 25 m) in freestyle with maximal intensity on different days. Work-to-rest ratio was 1:1 in both sets. Blood samples were drawn preexercise, immediately postexercise, and 1 hour postexercise to evaluate the effects of the SIT sets on a number of biochemical parameters. Results: Swimming speed was higher at 8 × 25 m. The 2 SIT sets induced significant increases in lactate, glucose, insulin, glucagon, cortisol, and uric acid (P ≤ .001). No differences in these parameters were found between sets, except for irisin (higher in 8 × 50 m; P = .02). Male swimmers were faster and had higher lactate and uric acid concentrations, as well as lower reduced glutathione concentration, than female swimmers (P < .01). Conclusions: The 2 swimming SIT sets induced increases in most of the biochemical markers studied. The 2-fold difference between sets in distance did not differentiate the effects of sprint interval exercise on most biochemical parameters. Thus, low-volume SIT sets seem to be effective stimuli for competitive swimmers.

scholarly journals Effects of run sprint interval training on healthy, inactive, overweight/obese women: A pilot study

FACETS ◽  
2017 ◽  
Vol 2 (1) ◽  
pp. 53-67 ◽  
Author(s):  
Taylor W. Rowley ◽  
Jennifer L. Espinoza ◽  
Jeremy D. Akers ◽  
David L. Wenos ◽  
Elizabeth S. Edwards
Keyword(s):  
Body Fat ◽  
Perceived Exertion ◽  
Disease Risk ◽  
Interval Training ◽  
Moderate Intensity ◽  
Body Fat Percentage ◽  
Sprint Interval Training ◽  
Obese Women ◽  
Fat Percentage ◽  
Perceived Enjoyment

This study examined the effects of a 12 week, treadmill-based, run sprint interval training (SIT) protocol compared with that of a moderate-intensity continuous training (MICT) protocol in healthy, inactive, overweight/obese women, on cardiovascular disease risk factors. After random assignment, the SIT group completed 4–10 × 30 s maximal sprints, with a 4 min active recovery between sprints, and the MICT group completed 30–60 min at moderate intensity (45–55% heart rate reserve (HRR)). The rate of perceived exertion (RPE) was recorded for each session, and perceived enjoyment was quantified every 3 weeks. Clinical and fitness testing were completed at baseline, 6 weeks, and 12 weeks. Twelve female participants (age: 34.1 ± 6.1; body mass index (BMI): 31.3 ± 6.8; VO2peak: 27.0 ± 6.2) completed the intervention. There were significant main effects for time for VO2peak ( p = 0.001), body fat percentage ( p = 0.001), and session RPE ( p = 0.006). VO2peak improved 20.7% in the SIT group ( n = 5) and 24.4% in the MICT group ( n = 7). Body fat percentage reduced by 1.7% in the SIT group and 2.6% in the MICT group. Perceived enjoyment was similarly high between the groups despite higher session RPE in the SIT group ( p = 0.441). SIT training on a motor-driven treadmill elicits similar improvements in oxygen utilization and body composition as moderate-intensity training in this population.

Changes in mechanisms proposed to mediate fat loss following an acute bout of high-intensity interval and endurance exercise

2013 ◽  
Vol 38 (12) ◽  
pp. 1236-1244 ◽  
Author(s):  
Cameron B. Williams ◽  
Jason G.E. Zelt ◽  
Laura N. Castellani ◽  
Jonathan P. Little ◽  
Mary E. Jung ◽  
...  
Keyword(s):  
Endurance Exercise ◽  
High Intensity ◽  
Fat Oxidation ◽  
Subjective Measures ◽  
Fat Loss ◽  
Interval Exercise ◽  
Total Fat ◽  
High Intensity Interval ◽  
And Control ◽  
Prospective Consumption

The purpose of this study was to investigate the acute effects of endurance exercise (END; 65% V̇O2peak for 60 min) and high-intensity interval exercise (HIE; four 30 s Wingates separated by 4.5 min of active rest) on cardiorespiratory, hormonal, and subjective appetite measures that may account for the previously reported superior fat loss with low volume HIE compared with END. Recreationally active males (n = 18) completed END, HIE, and control (CON) protocols. On each test day, cardiorespiratory measures including oxygen uptake (V̇O2), respiratory exchange ratio (RER), and heart rate were recorded and blood samples were obtained at baseline (BSL), 60 min after exercise, and 180 min after exercise (equivalent times for CON). Subjective measures of appetite (hunger, fullness, nausea, and prospective consumption) were assessed using visual analogue scales, administered at BSL, 0, 60, 120, and 180 min after exercise. No significant differences in excess postexercise oxygen consumption (EPOC) were observed between conditions. RER was significantly (P < 0.05) depressed in HIE compared with CON at 60 min after exercise, yet estimates of total fat oxidation over CON were not different between HIE and END. No differences in plasma adiponectin concentrations between protocols or time points were present. Epinephrine and norepinephrine were significantly (P < 0.05) elevated immediately after exercise in HIE compared with CON. Several subjective measures of appetite were significantly (P < 0.05) depressed immediately following HIE. Our data indicate that increases in EPOC or fat oxidation following HIE appear unlikely to contribute to the reported superior fat loss compared with END.

scholarly journals Effect of 8 Weeks of High Intensity Interval Training (HIIT) With and Without Calorie Restriction on Gene Expression of Caspase-3 and Caspase-9 Proteins in Male Rats

2020 ◽  
Vol 23 (3) ◽  
pp. 300-313
Author(s):  
Mohammadreza Zarali ◽  
◽  
Zaher Etemad ◽  
Kamal Azizbeigi ◽  
Pouran Karimi ◽  
...  
Keyword(s):  
Gene Expression ◽  
Exercise Training ◽  
Caloric Restriction ◽  
High Intensity ◽  
Caspase 3 ◽  
Interval Training ◽  
High Intensity Interval Training ◽  
Interval Exercise ◽  
High Intensity Interval ◽  
And Control

Background and Aim Apoptosis or programmed death is active biological process and reversible that the balance between growth and cell death in various tissues, particularly myocardial tissue is essential role. The aim of this study was the effect of 8 weeks High Intensity Interval Training (HIIT) with and without food restriction on gene expression of Caspase 3 and 9 in rats. Methods & Materials: This study was experimental multi group design with control group which conducted on 30 rats with two months old male. Subjects were divided in to five homogenous groups including base control, control, caloric restriction, interval exercise training and caloric restriction+interval exercise training. Training groups five sessions in weeks were participated in interval exercise training for 8 weeks. The level of gene expression of the proteins Caspase 3 and 9 was evaluated by Real Time-PCR. Dates were analyzed using the 1-way ANOVA at the level of (P<0.05). Ethical Considerations: The protocol of this study was approved by the Medical Committee of Sanandaj University of Medical Sciences (Code: IR.MYK.REC.1397.5022). Results: The results showed that the training group had a significant decrease in gene expression of Caspase 3 in comparison with caloric restriction+exercise training (P<0.05). Also, exercise training and exercise training+caloric restriction significantly decrease in the gene expression of Caspase 9 compared to caloric restriction, base control and control (P<0.05) and significantly decrease in the gene expression of Caspase 3 compared to base control and control (P<0.05). Conclusion: According to the results, it seems that high intensity interval training with and without calorie restriction provides the necessary adaptations to inhibit or stop apoptosis induced by aerobic exercise. 

Running sprint interval training induces fat loss in women

2014 ◽  
Vol 39 (8) ◽  
pp. 944-950 ◽  
Author(s):  
Tom J. Hazell ◽  
Craig D. Hamilton ◽  
T. Dylan Olver ◽  
Peter W.R. Lemon
Keyword(s):  
Body Composition ◽  
Oxygen Consumption ◽  
Waist Circumference ◽  
Body Fat ◽  
Maximal Oxygen Consumption ◽  
Interval Training ◽  
Fat Free Mass ◽  
Sprint Interval Training ◽  
Running Speed ◽  
Blood Lipid Profile

Data on whether sprint interval training (SIT) (repeated supermaximal intensity, short-duration exercise) affects body composition are limited, and the data that are available suggest that men respond more favourably than do women. Moreover, most SIT data involve cycling exercise, and running may differ because of the larger muscle mass involved. Further, running is a more universal exercise type. This study assessed whether running SIT can alter body composition (air displacement plethysmography), waist circumference, maximal oxygen consumption, peak running speed, and (or) the blood lipid profile. Fifteen recreationally active women (age, 22.9 ± 3.6 years; height, 163.9 ± 5.1 cm; mass, 60.8 ± 5.2 kg) completed 6 weeks of running SIT (4 to 6, 30-s “all-out” sprints on a self-propelled treadmill separated by 4 min of rest performed 3 times per week). Training decreased body fat mass by 8.0% (15.1 ± 3.6 to 13.9 ± 3.4 kg, P = 0.002) and waist circumference by 3.5% (80.1 ± 4.2 to 77.3 ± 4.4 cm, P = 0.048), whereas it increased fat-free mass by 1.3% (45.7 ± 3.5 to 46.3 ± 2.9 kg, P = 0.05), maximal oxygen consumption by 8.7% (46 ± 5 to 50 ± 6 mL/(kg·min), P = 0.004), and peak running speed by 4.8% (16.6 ± 1.7 to 17.4 ± 1.4 km/h, P = 0.026). There were no differences in food intake assessed by 3-day food records (P > 0.329) or in blood lipids (P > 0.595), except for a slight decrease in high-density lipoprotein concentration (1.34 ± 0.28 to 1.24 ± 0.24 mmol/L, P = 0.034). Running SIT is a time-efficient strategy for decreasing body fat while increasing aerobic capacity, peak running speed, and fat-free mass in healthy young women.

Positive Affective and Enjoyment Responses to Four High-Intensity Interval Exercise Protocols

2020 ◽  
Vol 127 (4) ◽  
pp. 742-765
Author(s):  
Marcelo Marques ◽  
Elaine Alves ◽  
Nayana Henrique ◽  
Emerson Franchini
Keyword(s):  
Body Mass ◽  
High Intensity ◽  
Perceived Exertion ◽  
Interval Training ◽  
Psychological Responses ◽  
Sprint Interval Training ◽  
Sprint Training ◽  
Interval Exercise ◽  
Repeated Sprint ◽  
High Intensity Interval

Several variables can be manipulated to compose high-intensity interval exercise (HIIE) protocols, and these different combinations may evoke different psychological responses (affect, enjoyment, mood, and perceived exertion). This study investigated psychological responses during four HIIE protocols. Following anthropometric measurements and two maximal exercise tests, 23 physically inactive adults (11 males [ Mage = 25.6, SD =  4.8 years; Mbody mass = 68.5, SD =  12.2 kg; Mheight = 1.72, SD =  0.08 m] and 12 females [ Mage = 25.0, SD = 3.5 years; Mbody mass = 57.2, SD =  8.7 kg; Mheight = 1.59, SD = 0.06 m]) performed four different types of HIIE on different days: (a) Long-interval HIIE (HIIEL—10 × 60 seconds:60 seconds), (b) Short-interval HIIE (HIIES—2 blocks of 10 × 30 seconds:30 seconds with 120 seconds between blocks), (c) Repeated Sprint Training (19 × 6 seconds all out:40 seconds), and (d) Sprint Interval Training (4 × 30 seconds all-out efforts: 240 seconds). We used a final session to assess participants’ HIIE preference. We recorded participant reports of affect, mood, and perceived exertion throughout protocols, and we recorded enjoyment after exercise session. Perceived exertion significantly increased across all HIIE protocols ( p <  .001), with higher values in the first quartile during Sprint Interval Training versus HIIEL ( p =  .033). Affective response presented higher values pre-exercise and at the first quartile compared with all other moments ( p <  .001). Tension ( p <  .001) and depression ( p =  .013) decreased from pre- to post-exercise in all experimental conditions. At pre-exercise, female participants were tenser than males ( p =  .018), though males presented higher pre-exercise vigor scores than females ( p =  .023). Vigor increased over time for females ( p =  .022). Enjoyment did not vary between sexes or protocols. Participants expressed a higher preference for Repeated Sprint Training. HIIE protocols promoted positive psychological responses for physically inactive young adults, and exercise designs may modulate psychological responses.

scholarly journals Divergent serum metabolomic, skeletal muscle signalling, transcriptomic and performance adaptations to fasted versus whey protein-fed sprint interval training

2021 ◽  
Author(s):  
Tom P Aird ◽  
Andrew J Farquharson ◽  
Kate M Bermingham ◽  
Aifric O'Sullivan ◽  
Janice E Drew ◽  
...  
Keyword(s):  
Skeletal Muscle ◽  
Mrna Expression ◽  
Endurance Exercise ◽  
Acute Exercise ◽  
Interval Training ◽  
Sprint Interval Training ◽  
Metabolic Adaptations ◽  
Protein Ingestion ◽  
And Performance ◽  
Exercise Induced

Sprint interval training (SIT) is a time efficient alternative to endurance exercise, conferring beneficial skeletal muscle metabolic adaptations. Current literature has investigated the nutritional regulation of acute and chronic exercise-induced metabolic adaptations in muscle following endurance exercise, principally comparing the impact of training in fasted and carbohydrate-fed (CHO) conditions. Alternative strategies such as exercising in low CHO, protein-fed conditions remain poorly characterised, specifically pertaining to adaptations associated with SIT. Thus, this study aimed to compare the metabolic and performance adaptations to acute and short term SIT in the fasted state with pre-exercise hydrolysed (WPH) or concentrate (WPC) whey protein supplementation. In healthy males, pre-exercise protein ingestion did not alter exercise-induced increases in PGC-1α, PDK4, SIRT1, and PPAR-δ mRNA expression following acute SIT. However, supplementation of WPC and WPH beneficially altered acute exercise-induced SIRT4 and CD36 mRNA expression, respectively. Pre-exercise protein ingestion attenuated acute exercise-induced increases in muscle pan-acetylation, and PARP1 protein content compared with fasted SIT. Acute serum metabolomic differences confirmed greater pre-exercise amino acid delivery in protein-fed compared with fasted conditions. Following 3 weeks of SIT, training-induced increases in mitochondrial enzymatic activity and exercise performance were similar across nutritional groups. Interestingly, resting muscle acetylation status was favourably regulated in WPH conditions following training. Such findings suggest pre-exercise WPC and WPH ingestion positively influences metabolic adaptations to SIT compared to fasted training, resulting in either similar or enhanced performance adaptations. Future studies investigating nutritional modulation of metabolic adaptations to exercise are warranted to build upon these novel findings.

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