Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans

2005 ◽  
Vol 98 (6) ◽  
pp. 1985-1990 ◽  
Author(s):  
Kirsten A. Burgomaster ◽  
Scott C. Hughes ◽  
George J. F. Heigenhauser ◽  
Suzanne N. Bradwell ◽  
Martin J. Gibala
Keyword(s):  
Citrate Synthase ◽  
Training Session ◽  
Interval Training ◽  
Maximal Activity ◽  
Work Capacity ◽  
Control Group ◽  
Endurance Capacity ◽  
Sprint Interval Training ◽  
Oxidative Potential ◽  
Cycle Endurance

Parra et al. ( Acta Physiol. Scand 169: 157–165, 2000) showed that 2 wk of daily sprint interval training (SIT) increased citrate synthase (CS) maximal activity but did not change “anaerobic” work capacity, possibly because of chronic fatigue induced by daily training. The effect of fewer SIT sessions on muscle oxidative potential is unknown, and aside from changes in peak oxygen uptake (V̇o2 peak), no study has examined the effect of SIT on “aerobic” exercise capacity. We tested the hypothesis that six sessions of SIT, performed over 2 wk with 1–2 days rest between sessions to promote recovery, would increase CS maximal activity and endurance capacity during cycling at ∼80% V̇o2 peak. Eight recreationally active subjects [age = 22 ± 1 yr; V̇o2 peak = 45 ± 3 ml·kg−1·min−1 (mean ± SE)] were studied before and 3 days after SIT. Each training session consisted of four to seven “all-out” 30-s Wingate tests with 4 min of recovery. After SIT, CS maximal activity increased by 38% (5.5 ± 1.0 vs. 4.0 ± 0.7 mmol·kg protein−1·h−1) and resting muscle glycogen content increased by 26% (614 ± 39 vs. 489 ± 57 mmol/kg dry wt) (both P < 0.05). Most strikingly, cycle endurance capacity increased by 100% after SIT (51 ± 11 vs. 26 ± 5 min; P < 0.05), despite no change in V̇o2 peak. The coefficient of variation for the cycle test was 12.0%, and a control group ( n = 8) showed no change in performance when tested ∼2 wk apart without SIT. We conclude that short sprint interval training (∼15 min of intense exercise over 2 wk) increased muscle oxidative potential and doubled endurance capacity during intense aerobic cycling in recreationally active individuals.

Contribution of central and peripheral adaptations to changes in maximal oxygen uptake following 4 weeks of sprint interval training

2018 ◽  
Vol 43 (10) ◽  
pp. 1059-1068 ◽  
Author(s):  
James P. Raleigh ◽  
Matthew D. Giles ◽  
Hashim Islam ◽  
Matthew Nelms ◽  
Robert F. Bentley ◽  
...  
Keyword(s):  
Cardiac Output ◽  
Oxygen Uptake ◽  
Maximal Oxygen Uptake ◽  
Citrate Synthase ◽  
Interval Training ◽  
Maximal Activity ◽  
Capillary Density ◽  
Oxidative Capacity ◽  
Sprint Interval Training ◽  
Peripheral Arterial

The current study examined the contribution of central and peripheral adaptations to changes in maximal oxygen uptake (V̇O2max) following sprint interval training (SIT). Twenty-three males completed 4 weekly SIT sessions (8 × 20-s cycling bouts at ∼170% of work rate at V̇O2max, 10-s recovery) for 4 weeks. Following completion of training, the relationship between changes in V̇O2max and changes in central (cardiac output) and peripheral (arterial–mixed venous oxygen difference (a-vO2diff), muscle capillary density, oxidative capacity, fibre-type distribution) adaptations was determined in all participants using correlation analysis. Participants were then divided into tertiles on the basis of the magnitude of their individual V̇O2max responses, and differences in central and peripheral adaptations were examined in the top (HI; ∼10 mL·kg−1·min−1 increase in V̇O2max, p < 0.05) and bottom (LO; no change in V̇O2max, p > 0.05) tertiles (n = 8 each). Training had no impact on maximal cardiac output, and no differences were observed between the LO group and the HI group (p > 0.05). The a-vO2diff increased in the HI group only (p < 0.05) and correlated significantly (r = 0.71, p < 0.01) with changes in V̇O2max across all participants. Muscle capillary density (p < 0.02) and β-hydroxyacyl-CoA dehydrogenase maximal activity (p < 0.05) increased in both groups, with no between-group differences (p > 0.05). Citrate synthase maximal activity (p < 0.01) and type IIA fibre composition (p < 0.05) increased in the LO group only. Collectively, although the heterogeneity in the observed V̇O2max response following 4 weeks of SIT appears to be attributable to individual differences in systemic vascular and/or muscular adaptations, the markers examined in the current study were unable to explain the divergent V̇O2max responses in the LO and HI groups.

β-Alanine Supplementation Does Not Augment the Skeletal Muscle Adaptive Response to 6 Weeks of Sprint Interval Training

2015 ◽  
Vol 25 (6) ◽  
pp. 541-549 ◽  
Author(s):  
Andrew J.R. Cochran ◽  
Michael E. Percival ◽  
Sara Thompson ◽  
Jenna B. Gillen ◽  
Martin J. MacInnis ◽  
...  
Keyword(s):  
Skeletal Muscle ◽  
Exercise Performance ◽  
Training Stimulus ◽  
Training Session ◽  
Time Trial ◽  
Interval Training ◽  
Work Capacity ◽  
Oxidative Capacity ◽  
Sprint Interval Training ◽  
Repeated Sprint

Sprint interval training (SIT), repeated bouts of high-intensity exercise, improves skeletal muscle oxidative capacity and exercise performance. β-alanine (β-ALA) supplementation has been shown to enhance exercise performance, which led us to hypothesize that chronic β-ALA supplementation would augment work capacity during SIT and augment training-induced adaptations in skeletal muscle and performance. Twenty-four active but untrained men (23 ± 2 yr; VO2peak = 50 ± 6 mL·kg−1·min−1) ingested 3.2 g/day of β-ALA or a placebo (PLA) for a total of 10 weeks (n = 12 per group). Following 4 weeks of baseline supplementation, participants completed a 6-week SIT intervention. Each of 3 weekly sessions consisted of 4–6 Wingate tests, i.e., 30-s bouts of maximal cycling, interspersed with 4 min of recovery. Before and after the 6-week SIT program, participants completed a 250-kJ time trial and a repeated sprint test. Biopsies (v. lateralis) revealed that skeletal muscle carnosine content increased by 33% and 52%, respectively, after 4 and 10 weeks of β-ALA supplementation, but was unchanged in PLA. Total work performed during each training session was similar across treatments. SIT increased markers of mitochondrial content, including cytochome c oxidase (40%) and β-hydroxyacyl-CoA dehydrogenase maximal activities (19%), as well as VO2peak (9%), repeated-sprint capacity (5%), and 250-kJ time trial performance (13%), but there were no differences between treatments for any measure (p < .01, main effects for time; p > .05, interaction effects). The training stimulus may have overwhelmed any potential influence of β-ALA, or the supplementation protocol was insufficient to alter the variables to a detectable extent.

Single Sprint Interval Training Session Induces Faster VO2 Kinetics that is Sustained for 72 Hours

2017 ◽  
Vol 49 (5S) ◽  
pp. 638-639
Author(s):  
Danilo Iannetta ◽  
E. Calaine Inglis ◽  
Giorgia Spigolon ◽  
Silvia Pogliaghi ◽  
Juan Manuel Murias
Keyword(s):  
Training Session ◽  
Interval Training ◽  
Sprint Interval Training ◽  
Vo2 Kinetics

scholarly journals The Effect of Low-Volume Sprint Interval Training on the Development and Subsequent Maintenance of Aerobic Fitness in Soccer Players

2015 ◽  
Vol 10 (3) ◽  
pp. 332-338 ◽  
Author(s):  
Tom W. Macpherson ◽  
Matthew Weston
Keyword(s):  
Beneficial Effect ◽  
Aerobic Fitness ◽  
High Intensity ◽  
Aerobic Training ◽  
Interval Training ◽  
Soccer Players ◽  
Control Group ◽  
Sprint Interval Training ◽  
Low Volume ◽  
Test Level

Purpose:To examine the effect of low-volume sprint interval training (SIT) on the development (part 1) and subsequent maintenance (part 2) of aerobic fitness in soccer players.Methods:In part 1, 23 players from the same semiprofessional team participated in a 2-wk SIT intervention (SIT, n = 14, age 25 ± 4 y, weight 77 ± 8 kg; control, n = 9, age 27 ± 6 y, weight 72 ± 10 kg). The SIT group performed 6 training sessions of 4–6 maximal 30-s sprints, in replacement of regular aerobic training. The control group continued with their regular training. After this 2-wk intervention, the SIT group was allocated to either intervention (n = 7, 1 SIT session/wk as replacement of regular aerobic training) or control (n = 7, regular aerobic training with no SIT sessions) for a 5-wk period (part 2). Pre and post measures were the YoYo Intermittent Recovery Test Level 1 (YYIRL1) and maximal oxygen uptake (VO2max).Results:In part 1, the 2-week SIT intervention had a small beneficial effect on YYIRL1 (17%; 90% confidence limits ±11%), and VO2max (3.1%; ±5.0%) compared with control. In part 2, 1 SIT session/wk for 5 wk had a small beneficial effect on VO2max (4.2%; ±3.0%), with an unclear effect on YYIRL1 (8%; ±16%).Conclusion:Two weeks of SIT elicits small improvements in soccer players’ high-intensity intermittent-running performance and VO2max, therefore representing a worthwhile replacement of regular aerobic training. The effectiveness of SIT for maintaining SIT-induced improvements in high-intensity intermittent running requires further research.

scholarly journals Interval Training with Active Recovery and the Physical Capacity of Recreational Male Runners

2018 ◽  
Vol 25 (4) ◽  
pp. 15-20 ◽  
Author(s):  
Kamil Michalik ◽  
Szymon Glinka ◽  
Natalia Danek ◽  
Marek Zatoń
Keyword(s):  
Aerobic Power ◽  
Statistical Tests ◽  
Training Session ◽  
Interval Training ◽  
Physical Capacity ◽  
Control Group ◽  
Active Recovery ◽  
Distance Runners ◽  
Continuous Training ◽  
Long Distance

Abstract Introduction. So far there have been few studies on the effect of interval training with active recovery aimed at increasing aerobic power on the physical capacity of long-distance runners. Unlike standard interval training, this particular type of interval training does not include passive rest periods but combines high-intensity training with low-intensity recovery periods. The aims of the study were to determine the effect of aerobic power training implemented in the form of interval training with active recovery on the physical capacity of amateur long-distance runners as well as to compare their results against those of a group of runners who trained in a traditional manner and only performed continuous training. Material and methods. The study involved 12 recreational male long-distance runners, who were randomly divided into two groups, consisting of 6 persons each. Control group C performed continuous training 3 times a week (for 90 minutes, with approximately 65-85% VO2max). Experimental group E participated in one training session similar to the one implemented in group C and additionally performed interval training with active recovery twice a week. The interval training included a 20-minute warm-up and repeated running sprints of maximum intensity lasting 3 minutes (800-1,000 m). Between sprints, there was a 12-minute bout of running with an intensity of approximately 60-70% VO2max. The time of each repetition was measured, and the first one was treated as a benchmark in a given training unit. If the duration of a subsequent repetition was 5% shorter than that of the initial repetition, the subjects underwent a 15-minute cool-down period. A progressive treadmill test was carried out before and after the 7-week training period. The results were analysed using non-parametric statistical tests. Results. VO2max increased significantly both in group E (p < 0.05; d = 0.86) and C (p < 0.05; d = 0.71), and there was an improvement in effort economy at submaximal intensity. Although the differences were not significant, a much greater change in the post-exercise concentrations of lactate and H+ ions was found in group E. Conclusions. The study showed that interval training with active recovery increased VO2max in amateur runners with higher initial physical capacity and stimulated adaptation to metabolic acidosis more than continuous training.

scholarly journals Sprint Interval Running and Continuous Running Produce Training Specific Adaptations, Despite a Similar Improvement of Aerobic Endurance Capacity—A Randomized Trial of Healthy Adults

2020 ◽  
Vol 17 (11) ◽  
pp. 3865
Author(s):  
Sigbjørn Litleskare ◽  
Eystein Enoksen ◽  
Marit Sandvei ◽  
Line Støen ◽  
Trine Stensrud ◽  
...  
Keyword(s):  
Heart Rate ◽  
Interval Training ◽  
Sprint Performance ◽  
Running Economy ◽  
Moderate Intensity ◽  
Endurance Capacity ◽  
Sprint Interval Training ◽  
Continuous Training ◽  
Before And After ◽  
Shuttle Run

The purpose of the present study was to investigate training-specific adaptations to eight weeks of moderate intensity continuous training (CT) and sprint interval training (SIT). Young healthy subjects (n = 25; 9 males and 16 females) performed either continuous training (30–60 min, 70–80% peak heart rate) or sprint interval training (5–10 near maximal 30 s sprints, 3 min recovery) three times per week for eight weeks. Maximal oxygen consumption, 20 m shuttle run test and 5·60 m sprint test were performed before and after the intervention. Furthermore, heart rate, oxygen pulse, respiratory exchange ratio, lactate and running economy were assessed at five submaximal intensities, before and after the training interventions. Maximal oxygen uptake increased after CT (before: 47.9 ± 1.5; after: 49.7 ± 1.5 mL·kg−1·min−1, p < 0.05) and SIT (before: 50.5 ± 1.6; after: 53.3 ± 1.5 mL·kg−1·min−1, p < 0.01), with no statistically significant differences between groups. Both groups increased 20 m shuttle run performance and 60 m sprint performance, but SIT performed better than CT at the 4th and 5th 60 m sprint after the intervention (p < 0.05). At submaximal intensities, CT, but not SIT, reduced heart rate (p < 0.05), whereas lactate decreased in both groups. In conclusion, both groups demonstrated similar improvements of several performance measures including VO2max, but sprint performance was better after SIT, and CT caused training-specific adaptations at submaximal intensities.

scholarly journals Response to Three Weeks of Sprint Interval Training Cannot Be Explained by the Exertional Level

Medicina ◽  
2020 ◽  
Vol 56 (8) ◽  
pp. 395
Author(s):  
Raulas Krusnauskas ◽  
Nerijus Eimantas ◽  
Neringa Baranauskiene ◽  
Tomas Venckunas ◽  
Audrius Snieckus ◽  
...  
Keyword(s):  
Average Power ◽  
Lactate Concentration ◽  
Training Session ◽  
Blood Lactate Concentration ◽  
Interval Training ◽  
Knee Extension ◽  
Peak Oxygen Uptake ◽  
Sprint Interval Training ◽  
Low Responders ◽  
Before And After

Background and Objectives: The all-out mode of sprint interval training (SIT) has been shown to be an efficient method for improving sports performance, exercise capacity, and aerobic fitness. Although the benefits of SIT are well described, the mechanisms underlying the different degrees of response remain largely unexplored. We aimed to assess the effects of exertion on the responsiveness to SIT. Materials and Methods: The participants were 28 young untrained men (mean ± SD age 25.7 ± 6.03 years) who exhibited either a large or small increase in Wingate test average power in response to nine SIT sessions performed over three weeks. Each training session comprised four–six bouts of 30 s all-out cycling interspaced with 4 min of rest. Individual responses were assessed using heart rate (HR) during exercise for all nine sessions, as well as blood lactate concentration up to 1 h, and the decrement in maximal voluntary knee extension torque (MVC) up to 24 h after the first and last training sessions. Peak oxygen uptake (VO2peak) and maximum HR were measured before and after training during an incremental cycling test to exhaustion. Results: Although all participants showed benefits of SIT such as increased VO2peak, the increase in anaerobic cycling power varied between participants. We identified 17 high responders and nine low responders, whose average power outputs were 0.80 ± 0.22 and 0.22 ± 0.19 W/kg, respectively. The HR achieved during any of the training sessions did not differ between high and low responders. The lactate kinetics did not differ between groups before and after the intervention. Training resulted in a more rapid recovery of MVC without any discernible differences between the high and low responders. Conclusion: The differences in the responses to SIT are not dependent on the exertion level during training.

High-Intensity Interval Training for Improvement of Overhand Throwing Velocity

2014 ◽  
Vol 19 (1) ◽  
pp. 36-40 ◽  
Author(s):  
Meaghan E. Maddigan ◽  
David G. Behm ◽  
Glen R. Belfry
Keyword(s):  
Oxygen Consumption ◽  
Outcome Measures ◽  
High Intensity ◽  
Training Session ◽  
Interval Training ◽  
Control Group ◽  
High Intensity Interval Training ◽  
Overhand Throwing ◽  
High Intensity Interval ◽  
Experimental Group

Context:High intensity interval training (HIIT) has been shown to improve muscle power and endurance, as well as aerobic power.Objective:To assess the effects of HIIT that utilizes resistive elastic bands to improve overhand throwing velocity.Participants:Healthy female volunteers (n = 13) ranging in age from 18–29 years.Interventions:Participants were randomly assigned to either a control group or an experimental group that exercised 3 days per week for 3 weeks. Each training session involved performance of 5 sets of 20 throwing motions against elastic band resistance, which was performed by both extremities.Main Outcome Measures:Maximal oxygen consumption was measured during performance of a graded exercise test that utilized an upper extremity cycle ergometer. A radar gun was used to assess peak throwing velocity and the extent to which throwing velocity was sustained during performance of a 20-throw endurance test.Results:After completing the training, the experimental group exhibited faster peak throwing velocity (61.6 ± 6.6 km/hr to 63.2 ± 8.6 km/hr) and a reduced fatigue index (1.18 ± 0.16 to 1.01 ± 0.02). Training also resulted in a 14% improvement in maximum oxygen consumption (1.40 ± 0.46 L/min to 1.60 ± 0.49 L/ min) and longer time to fatigue (9.99 ± 1.84 min to 11.43 ± 2.29 min).Conclusion:The high-intensity interval training program was effective for improvement of overhand throwing performance.

scholarly journals Effect of short-term sprint interval training on human skeletal muscle carbohydrate metabolism during exercise and time-trial performance

2006 ◽  
Vol 100 (6) ◽  
pp. 2041-2047 ◽  
Author(s):  
Kirsten A. Burgomaster ◽  
George J. F. Heigenhauser ◽  
Martin J. Gibala
Keyword(s):  
Skeletal Muscle ◽  
Time Trial ◽  
Interval Training ◽  
Maximal Activity ◽  
Sprint Interval Training ◽  
Short Term ◽  
Lactate Accumulation ◽  
Pyruvate Oxidation ◽  
Main Effect ◽  
Before And After

Our laboratory recently showed that six sessions of sprint interval training (SIT) over 2 wk increased muscle oxidative potential and cycle endurance capacity (Burgomaster KA, Hughes SC, Heigenhauser GJF, Bradwell SN, and Gibala MJ. J Appl Physiol 98: 1895–1900, 2005). The present study tested the hypothesis that short-term SIT would reduce skeletal muscle glycogenolysis and lactate accumulation during exercise and increase the capacity for pyruvate oxidation via pyruvate dehydrogenase (PDH). Eight men [peak oxygen uptake (V̇o2 peak) = 3.8 ± 0.2 l/min] performed six sessions of SIT (4–7 × 30-s “all-out” cycling with 4 min of recovery) over 2 wk. Before and after SIT, biopsies (vastus lateralis) were obtained at rest and after each stage of a two-stage cycling test that consisted of 10 min at ∼60% followed by 10 min at ∼90% of V̇o2 peak. Subjects also performed a 250-kJ time trial (TT) before and after SIT to assess changes in cycling performance. SIT increased muscle glycogen content by ∼50% (main effect, P = 0.04) and the maximal activity of citrate synthase (posttraining: 7.8 ± 0.4 vs. pretraining: 7.0 ± 0.4 mol·kg protein −1·h−1; P = 0.04), but the maximal activity of 3-hydroxyacyl-CoA dehydrogenase was unchanged (posttraining: 5.1 ± 0.7 vs. pretraining: 4.9 ± 0.6 mol·kg protein −1·h−1; P = 0.76). The active form of PDH was higher after training (main effect, P = 0.04), and net muscle glycogenolysis (posttraining: 100 ± 16 vs. pretraining: 139 ± 11 mmol/kg dry wt; P = 0.03) and lactate accumulation (posttraining: 55 ± 2 vs. pretraining: 63 ± 1 mmol/kg dry wt; P = 0.03) during exercise were reduced. TT performance improved by 9.6% after training (posttraining: 15.5 ± 0.5 vs. pretraining: 17.2 ± 1.0 min; P = 0.006), and a control group ( n = 8, V̇o2 peak = 3.9 ± 0.2 l/min) showed no change in performance when tested 2 wk apart without SIT (posttraining: 18.8 ± 1.2 vs. pretraining: 18.9 ± 1.2 min; P = 0.74). We conclude that short-term SIT improved cycling TT performance and resulted in a closer matching of glycogenolytic flux and pyruvate oxidation during submaximal exercise.

Modified sprint interval training protocols: physiological and psychological responses to 4 weeks of training

2018 ◽  
Vol 43 (6) ◽  
pp. 595-601 ◽  
Author(s):  
Greg L. McKie ◽  
Hashim Islam ◽  
Logan K. Townsend ◽  
Jennifer Robertson-Wilson ◽  
Mark Eys ◽  
...  
Keyword(s):  
Oxygen Consumption ◽  
Self Efficacy ◽  
Maximal Oxygen Consumption ◽  
Training Session ◽  
Anaerobic Capacity ◽  
Time Trial ◽  
Interval Training ◽  
Sprint Interval Training ◽  
Peak Speed ◽  
Aerobic And Anaerobic

Sprint interval training (SIT) protocols involving brief (≤15 s) work bouts improve aerobic and anaerobic performance, highlighting peak speed generation as a potentially important adaptive stimulus. To determine the physiological and psychological effects of reducing the SIT work bout duration, while maintaining total exercise and recovery time, 43 healthy males (n = 27) and females (n = 16) trained for 4 weeks (3 times/week) using one of the following running SIT protocols: (i) 30:240 (n = 11; 4–6 × 30-s bouts, 4 min rest); (ii) 15:120 (n = 11; 8–12 × 15-s bouts, 2 min rest); (iii) 5:40 (n = 12; 24–36 × 5-s bouts, 40 s rest); or (iv) served as a nonexercising control (n = 9). Protocols were matched for total work (2–3 min) and rest (16–24 min) durations, as well as the work-to-rest ratio (1:8 s). Pre- and post-training measures included a graded maximal oxygen consumption test, a 5-km time trial, and a 30-s maximal sprint test. Self-efficacy, enjoyment, and intentions were assessed following the last training session. Training improved maximal oxygen consumption (5.5%; P = 0.006) and time-trial performance (5.2%; P = 0.039), with a main effect of time for peak speed (1.7%; P = 0.042), time to peak speed (25%; P < 0.001), and body fat percentage (1.4%; P < 0.001) that appeared to be driven by the training. There were no group effects for self-efficacy (P = 0.926), enjoyment (P = 0.249), or intentions to perform SIT 3 (P = 0.533) or 5 (P = 0.951) times/week. This study effectively demonstrated that the repeated generation of peak speed during brief SIT work bouts sufficiently stimulates adaptive mechanisms promoting increases in aerobic and anaerobic capacity.

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