scholarly journals Modified sprint interval training protocols. Part I. Physiological responses

2017 ◽  
Vol 42 (4) ◽  
pp. 339-346 ◽  
Author(s):  
Hashim Islam ◽  
Logan K. Townsend ◽  
Tom J. Hazell
Keyword(s):  
Power Generation ◽  
Peak Power ◽  
Recovery Period ◽  
Total Duration ◽  
Interval Training ◽  
Fat Oxidation ◽  
Sprint Interval Training ◽  
Oxidation Rates ◽  
Fat Utilization ◽  
Recovery Protocols

Adaptations to sprint interval training (SIT) are observed with brief (≤15-s) work bouts highlighting peak power generation as an important metabolic stimulus. This study examined the effects of manipulating SIT work bout and recovery period duration on energy expenditure (EE) during and postexercise, as well as postexercise fat oxidation rates. Nine active males completed a resting control session (CTRL) and 3 SIT sessions in randomized order: (i) 30:240 (4 × 30-s bouts, 240-s recovery); (ii) 15:120 (8 × 15-s bouts, 120-s recovery); (3) 5:40 (24 × 5-s bouts, 40-s recovery). Protocols were matched for the total duration of work (2 min) and recovery (16 min), as well as the work-to-recovery ratio (1:8 s). EE and fat oxidation rates were derived from gas exchange measured before, during, and for 3 h postexercise. All protocols increased EE versus CTRL (P < 0.001). Exercise EE was greater (P < 0.001) with 5:40 (209 kcal) versus both 15:120 (163 kcal) and 30:240 (138 kcal), while 15:120 was also greater (P < 0.001) than 30:240. Postexercise EE was greater (P = 0.014) with 15:120 (313 kcal) versus 5:40 (294 kcal), though both were similar (P > 0.077) to 30:240 (309 kcal). Postexercise fat oxidation was similar (P = 0.650) after 15:120 (0.104 g·min−1) and 30:240 (0.116 g·min−1) and both were greater (P < 0.030) than 5:40 (0.072 g·min−1) and CTRL (0.049 g·min−1). In conclusion, shorter SIT work bouts that target peak power generation increase exercise EE without compromising postexercise EE, though longer bouts promote greater postexercise fat utilization.

scholarly journals Peak Power Output Is Similarly Recovered After Three- and Five-Days’ Rest Following Sprint Interval Training in Young and Older Adults

Sports ◽  
2019 ◽  
Vol 7 (4) ◽  
pp. 94 ◽  
Author(s):  
Zerbu Yasar ◽  
Susan Dewhurst ◽  
Lawrence D. Hayes
Keyword(s):  
Older Adults ◽  
Power Output ◽  
Peak Power ◽  
Recovery Period ◽  
Interval Training ◽  
Repeated Measure ◽  
Peak Power Output ◽  
Sprint Interval Training ◽  
Older Individuals ◽  
Training Programmes

(1) Background: High-intensity interval training (HIIT) exerts effects indicative of improved health in young and older populations. However, prescribing analogous training programmes is inappropriate, as recovery from HIIT is different between young and older individuals. Sprint interval training (SIT) is a derivative of HIIT but with shorter, maximal effort intervals. Prior to prescribing this mode of training, it is imperative to understand the recovery period to prevent residual fatigue affecting subsequent adaptations. (2) Methods: Nine older (6M/3F; mean age of 70 ± 8 years) and nine young (6M/3F; mean age of 24 ± 3 years) participants performed a baseline peak power output (PPO) test. Subsequently, two SIT sessions consisting of three repetitions of 20 s ‘all-out’ stationary cycling bouts interspersed by 3 minutes of self-paced recovery were performed. SIT sessions were followed by 3 days’ rest and 5 days’ rest on two separate occasions, in a randomised crossover design. PPO was measured again to determine whether recovery had been achieved after 3 days or after 5 days. (3) Results: Two-way repeated measure (age (older, young) × 3 time (baseline, 3 days, 5 days)) ANOVA revealed a large effect of age (p = 0.002, n2p = 0.460), with older participants having a lower PPO compared to young participants. A small effect of time (p = 0.702, n2p = 0.022), and a medium interaction between age and time (p = 0.098, n2p = 0.135) was observed. (4) Conclusions: This study demonstrates both young and older adults recover PPO following 3 and 5 days’ rest. As such, both groups could undertake SIT following three days of rest, without a reduction in PPO.

Muscle performance and enzymatic adaptations to sprint interval training

1998 ◽  
Vol 84 (6) ◽  
pp. 2138-2142 ◽  
Author(s):  
J. Duncan MacDougall ◽  
Audrey L. Hicks ◽  
Jay R. MacDonald ◽  
Robert S. McKelvie ◽  
Howard J. Green ◽  
...  
Keyword(s):  
Enzyme Activity ◽  
Succinate Dehydrogenase ◽  
Power Output ◽  
Peak Power ◽  
Citrate Synthase ◽  
Interval Training ◽  
Peak Power Output ◽  
Sprint Interval Training ◽  
Total Work ◽  
Before And After

Our purpose was to examine the effects of sprint interval training on muscle glycolytic and oxidative enzyme activity and exercise performance. Twelve healthy men (22 ± 2 yr of age) underwent intense interval training on a cycle ergometer for 7 wk. Training consisted of 30-s maximum sprint efforts (Wingate protocol) interspersed by 2–4 min of recovery, performed three times per week. The program began with four intervals with 4 min of recovery per session in week 1 and progressed to 10 intervals with 2.5 min of recovery per session by week 7. Peak power output and total work over repeated maximal 30-s efforts and maximal oxygen consumption (V˙o 2 max) were measured before and after the training program. Needle biopsies were taken from vastus lateralis of nine subjects before and after the program and assayed for the maximal activity of hexokinase, total glycogen phosphorylase, phosphofructokinase, lactate dehydrogenase, citrate synthase, succinate dehydrogenase, malate dehydrogenase, and 3-hydroxyacyl-CoA dehydrogenase. The training program resulted in significant increases in peak power output, total work over 30 s, andV˙o 2 max. Maximal enzyme activity of hexokinase, phosphofructokinase, citrate synthase, succinate dehydrogenase, and malate dehydrogenase was also significantly ( P < 0.05) higher after training. It was concluded that relatively brief but intense sprint training can result in an increase in both glycolytic and oxidative enzyme activity, maximum short-term power output, andV˙o 2 max.

Effect of Carbohydrate Ingestion during Exercise on Post-exercise Substrate Oxidation and Energy Intake

2002 ◽  
Vol 12 (3) ◽  
pp. 294-309 ◽  
Author(s):  
Christopher L. Melby ◽  
Kristen L. Osterberg ◽  
Alyssa Resch ◽  
Brenda Davy ◽  
Susan Johnson ◽  
...  
Keyword(s):  
Energy Intake ◽  
Recovery Period ◽  
Fat Oxidation ◽  
Normal Weight ◽  
Moderate Intensity ◽  
Net Energy ◽  
Experimental Conditions ◽  
Carbohydrate Ingestion ◽  
Oxidation Rates ◽  
Total Fat

Thirteen physically active, eumenorrheic, normal-weight (BMI ≤ 25 kg/m2) females, aged 18–30 years, completed 4 experimental conditions, with the order based on a Latin Square Design: (a) CHO/Ex: moderate-intensity exer-· cise (65% V̇O2peak) with a net energy cost of ~500 kcals, during which time the subject consumed a carbohydrate beverage (45 g CHO) at specific time intervals; (b) CHO/NoEx: a period of time identical to (a) but with subjects consuming the carbohydrate while sitting quietly rather than exercising; (c) NoCHO/ Ex: same exercise protocol as condition (a) during which time subjects consumed a non-caloric placebo beverage; and (d) NoCHO/NoEx: same as the no-exercise condition (b) but with subjects consuming a non-caloric placebo beverage. Energy expenditure, and fat and carbohydrate oxidation rates for the entire exercise/sitting period plus a 90-min recovery period were determined by continuous indirect calorimetry. Following recovery, subjects ate ad libitum amounts of food from a buffet and were asked to record dietary intake during the remainder of the day. Total fat oxidation (exercise plus recovery) was attenuated by carbohydrate compared to placebo ingestion by only ~4.5 g. There was a trend (p = .08) for a carbohydrate effect on buffet energy intake such that the CHO/Ex and CHO/NoEx energy intakes were lower than the NoCHO/Ex and NoCHO/NoEx energy intakes, respectively (mean for CHO conditions: 683 kcal; NoCHO conditions: 777 kcal). Average total energy intake (buffet plus remainder of the day) was significantly lower (p < .05) following the conditions when carbohydrate was consumed (CHO/Ex = 1470 kcal; CHO/NoEx = 1285 kcal) compared to the noncaloric placebo (NoCHO/Ex =1767 kcal; NoCHO/ NoEx = 1660 kcal). In conclusion, in young women engaging in regular exercise, ingestion of 45 g of carbohydrate during exercise only modestly suppresses total fat oxidation during exercise. Furthermore, the ingestion of carbohydrate with or without exercise resulted in a lower energy intake for the remainder of the day

The effects of a pre-exercise meal on postexercise metabolism following a session of sprint interval training

2020 ◽  
Vol 45 (4) ◽  
pp. 411-420
Author(s):  
Abigail A. Broad ◽  
Greg J. Howe ◽  
Greg L. McKie ◽  
Luke W. Vanderheyden ◽  
Tom J. Hazell
Keyword(s):  
Energy Expenditure ◽  
Energy Intake ◽  
Interval Training ◽  
Fat Oxidation ◽  
Sprint Interval Training ◽  
Fed State ◽  
Fat Loss ◽  
Fasted State ◽  
Dietary Food ◽  
Time Point

Sprint interval training (SIT) has demonstrated reductions in fat mass through potential alterations in postexercise metabolism. This study examined whether exercising in the fasted or fed state affects postexercise metabolism following acute SIT. Ten active males performed a bout of modified SIT (8 × 15-s sprints; 120 s recovery) in both a fasted (FAST) and fed (FED) state. Gas exchange was collected through 3 h postexercise, appetite perceptions were measured using a visual analog scale, and energy intake was recorded using dietary food logs. There was no difference in energy expenditure between conditions at any time point (p > 0.329) or in total session energy expenditure (FED: 514.8 ± 54.9 kcal, FAST: 504.0 ± 74.3 kcal; p = 0.982). Fat oxidation at 3 h after exercise was higher in FED (0.110 ± 0.04 g·min−1) versus FAST (0.069 ± 0.02 g·min−1; p = 0.013) though not different between conditions across time (p > 0.340) or in total postexercise fat oxidation (FED: 0.125 ± 0.04 g·min−1, FAST: 0.105 ± 0.02 g·min−1; p = 0.154). Appetite perceptions were lower in FED (–4815.0 ± 4098.7 mm) versus FAST (–707.5 ± 2010.4 mm, p = 0.022); however, energy intake did not differ between conditions (p = 0.429). These results demonstrate the fasted or fed state does not augment postexercise metabolism following acute SIT in a way that would favour fat loss following training. Novelty Energy expenditure was similar between conditions, while fat oxidation was significantly greater in FED at 3 h after exercise. Appetite perceptions were significantly lower in FED; however, energy intake was not different between conditions. Current findings suggest that performing SIT in the fed or fasted state would not affect fat loss following training.

Sprint Interval Training and Development of Peak Power in Females

2017 ◽  
Vol 49 (5S) ◽  
pp. 617
Author(s):  
Sophie Olson ◽  
Jenna Thompson ◽  
Leigha Embertson ◽  
Mark Blegen
Keyword(s):  
Peak Power ◽  
Interval Training ◽  
Training And Development ◽  
Sprint Interval Training

scholarly journals Effects of Sprint Interval Training at Different Altitudes on Cycling Performance at Sea-Level

Sports ◽  
2020 ◽  
Vol 8 (11) ◽  
pp. 148
Author(s):  
Geoffrey Warnier ◽  
Nicolas Benoit ◽  
Damien Naslain ◽  
Sophie Lambrecht ◽  
Marc Francaux ◽  
...  
Keyword(s):  
Training Program ◽  
Sea Level ◽  
Exercise Test ◽  
Power Output ◽  
Peak Power ◽  
Interval Training ◽  
Incremental Exercise ◽  
Sprint Interval Training ◽  
Incremental Exercise Test ◽  
Aerobic And Anaerobic

Background: Benefits of sprint interval training performed in hypoxia (SIH) compared to normoxia (SIN) have been assessed by studies mostly conducted around 3000 m of simulated altitude. The present study aims to determine whether SIH at an altitude as high as 4000 m can elicit greater adaptations than the same training at 2000 m, 3000 m or sea-level. Methods: Thirty well-trained endurance male athletes (18–35 years old) participated in a six-week repeated sprint interval training program (30 s all-out sprint, 4 min 30 s recovery; 4–9 repetitions, 2 sessions/week) at sea-level (SL, n = 8), 2000 m (FiO2 16.7%, n = 8), 3000 m (FiO2 14.5%, n = 7) or 4000 m (FiO2 13.0%, n = 7). Aerobic and anaerobic exercise components were evaluated by an incremental exercise test, a 600 kJ time trial and a Wingate test before and after the training program. Results: After training, peak power output (PPO) during the incremental exercise test increased (~6%) without differences between groups. The lactate threshold assessed by Dmax increased at 2000 m (+14 ± 12 W) and 4000 m (+12 ± 11 W) but did not change at SL and 3000 m. Mean power during the Wingate test increased at SL, 2000 m and 4000 m, although peak power increased only at 4000 m (+38 ± 38 W). Conclusions: The present study indicates that SIH using 30 s sprints is as efficient as SIN for improving aerobic and anaerobic qualities. Additional benefits such as lactate-related adaptations were found only in SIH and Wingate peak power only increased at 4000 m. This finding is of particular interest for disciplines requiring high power output, such as in very explosive sports.

The Influence of ACTN3 Gene Polymorphism on VO2max and Sprint Speed Based on Sprint Interval Training Intervention

2020 ◽  
Vol 11 (1) ◽  
pp. 1573
Author(s):  
Susiana Candrawati ◽  
Nur Signa Aini Gumilas ◽  
Dyah Ajeng Permatahani ◽  
Muhammad Fadhil Wasi Pradipta ◽  
Lantip Rujito
Keyword(s):  
Gene Polymorphism ◽  
Interval Training ◽  
Training Intervention ◽  
Sprint Interval Training ◽  
Sprint Speed

scholarly journals The Effects of 15 or 30 s SIT in Normobaric Hypoxia on Aerobic, Anaerobic Performance and Critical Power

2021 ◽  
Vol 18 (8) ◽  
pp. 3976
Author(s):  
Hakan Karabiyik ◽  
Mustafa Can Eser ◽  
Ozkan Guler ◽  
Burak Caglar Yasli ◽  
Goktug Ertetik ◽  
...  
Keyword(s):  
Critical Power ◽  
Interval Training ◽  
Normobaric Hypoxia ◽  
Time To Exhaustion ◽  
Anaerobic Performance ◽  
Sprint Interval Training ◽  
Mean Power ◽  
Training Adaptations ◽  
Post Test

Sprint interval training (SIT) is a concept that has been shown to enhance aerobic-anaerobic training adaptations and induce larger effects in hypoxia. The purpose of this study was to examine the effects of 4 weeks of SIT with 15 or 30 s in hypoxia on aerobic, anaerobic performance and critical power (CP). A total of 32 male team players were divided into four groups: SIT with 15 s at FiO2: 0.209 (15 N); FiO2: 0.135 (15 H); SIT with 30 s at FiO2: 0.209 (30 N); and FiO2: 0.135 (30 H). VO2max did not significantly increase, however time-to-exhaustion (TTE) was found to be significantly longer in the post test compared to pre test (p = 0.001) with no difference between groups (p = 0.86). Mean power (MPw.kg) after repeated wingate tests was significantly higher compared to pre training in all groups (p = 0.001) with no difference between groups (p = 0.66). Similarly, CP was increased in all groups with 4 weeks of SIT (p = 0.001) with no difference between groups (p = 0.82). This study showed that 4 weeks of SIT with 15 and 30 s sprint bouts in normoxia or hypoxia did not increased VO2max in trained athletes. However, anerobic performance and CP can be increased with 4 weeks of SIT both in normoxia or hypoxia with 15 or 30 s of sprint durations.

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.

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