Sprint Interval Training: Recovery Format, Enjoyment and Blood Pressure in Inactive Men

2021 ◽  
Vol 10 (3) ◽  
pp. 75-84
Author(s):  
Yuri Kriel ◽  
Hugo A. Kerhervé ◽  
Christopher David Askew ◽  
Colin Solomon
Keyword(s):  
Physical Activity ◽  
Blood Pressure ◽  
Interval Training ◽  
Cycle Ergometer ◽  
Sprint Interval Training ◽  
Active Recovery ◽  
Positive Health ◽  
Passive Recovery ◽  
Postexercise Recovery ◽  
Activity Enjoyment

ABSTRACT Background: While the efficacy of sprint interval training (SIT) to provide positive health effects in inactive populations is established, feasibility is associated with enjoyment and safety, which are dependent on the acute physiological and perceptual responses. The recovery format likely influences physiological and perceptual responses that occur during and immediately after SIT. It was hypothesized that during SIT interspersed with active recovery periods, enjoyment and blood pressure (BP) values would be higher compared with passive recovery periods, in inactive participants. Methods: Twelve males (mean ± SD; age 23 ± 3 y) completed 3 exercise sessions on a cycle ergometer in a randomized order on separate days: (a) SIT with passive recovery periods between 4 bouts (SITPASS), (b) SIT with active recovery periods between 4 bouts (SITACT), and (c) SITACT with the 4 SIT bouts replaced with passive periods. BP was measured immediately after each bout and every 2 min during a 6 min recovery. Physical activity enjoyment was measured during postexercise recovery. Results: There were no significant differences in physical activity enjoyment or systolic BP between SITPASS and SITACT. Diastolic BP was lower during recovery in SITACT (P = 0.025) and SITPASS (P = 0.027), compared with resting BP. Furthermore, diastolic BP was lower after 6 min of recovery following SITPASS, compared with SITACT (P = 0.01). Conclusion: Exercise enjoyment and acute systolic BP responses were independent of SIT recovery format in inactive men. Reductions in diastolic BP were greater and more prolonged after SIT protocols that included passive recovery periods.

Does physical and health education classes improve physical fitness?

2016 ◽  
Vol 16 (2) ◽  
Author(s):  
Ronald Chow ◽  
Drew Hollenberg ◽  
Cooper Midroni ◽  
Stuart Cumner
Keyword(s):  
Physical Activity ◽  
Blood Pressure ◽  
Health Education ◽  
Healthy Lifestyle ◽  
Interval Training ◽  
Primary Objective ◽  
School Year ◽  
Healthy Habits ◽  
Physical And Health Education ◽  
High Intensity Interval

AbstractTraditional continuous exercise, as well as low-volume high-intensity interval training in adults, have shown to offer benefits to one’s cardio-metabolic health. With the benefits of physical activity being proven without a doubt, education curricula around the world have implemented physical and health education programs with the aim of promoting a healthy lifestyle through physical activity and healthy habits. The primary objective of this study was to determine whether physical and health education, alone without any change, improved heart rate (HR), systolic blood pressure (SP) and diastolic blood pressure (DP) of adolescents at Crescent School. HR, SP and DP of students were recorded before and immediately after they ran 1 mile, and statistical analyses were conducted to determine whether there was any difference in HR, SP and DP from baseline at the beginning of the year to Term 2, the middle of the school year. While mile-run times did improve from baseline to Term 2, SP, DP and HR did not significantly change from one term to another. This study does suggest that SP, DP and HR are not affected by physical and health education classes, but it is important to keep in mind that the sample group was already a very healthy and active group.

Acute Impact of Recovery on the Restoration of Cellular Immunological Homeostasis

2019 ◽  
Vol 41 (01) ◽  
pp. 12-20 ◽  
Author(s):  
Patrick Wahl ◽  
Sebastian Mathes ◽  
Wilhelm Bloch ◽  
Philipp Zimmer
Keyword(s):  
Cell Count ◽  
Stress Responses ◽  
Metabolic Stress ◽  
Interval Training ◽  
Active Recovery ◽  
Mixed Cell ◽  
Neutrophil Lymphocyte Ratio ◽  
Lymphocyte Ratio ◽  
Passive Recovery ◽  
Quick Recovery

AbstractIn view of the growing amount of (intense) training in competitive sports, quick recovery plays a superior role in performance restoration. The aim of the present study was to compare the effects of active versus passive recovery during high-intensity interval training (HIIT) and sprint interval training (SIT) protocols on acute alterations of circulating blood cells. Twelve male triathletes/cyclists performed 1) a HIIT consisting of 4×4 min intervals, 2) a SIT consisting of 4×30s intervals, separated by either active or passive recovery. Blood samples were collected immediately before and at 0’, 30’, 60’ and 180’ (minutes) post-exercise. Outcomes comprised leukocytes, lymphocytes, neutrophils, mixed cell count, platelets, cellular inflammation markers (neutrophil/lymphocyte-ratio (NLR), platelet/lymphocyte-ratio (PLR)), and the systemic immune-inflammation index (SII). In view of HIIT, passive recovery attenuated the changes in lymphocytes and neutrophils compared to active recovery. In view of SIT, active recovery attenuated the increase in leukocytes, lymphocytes and absolute mixed cell count compared to passive recovery. Both protocols, independent of recovery, significantly increased NLR, PLR and SII up to 3h of recovery compared to pre-exercise values. The mode of recovery influences short-term alterations in the circulating fraction of leukocytes, lymphocytes, neutrophils and the mixed cell count, which might be associated with different hormonal and metabolic stress responses due to the mode of recovery.

Effect of Sprint Interval Exercise on Postexercise Metabolism and Blood Pressure in Adolescents

2012 ◽  
Vol 22 (1) ◽  
pp. 47-54 ◽  
Author(s):  
Stephen F. Burns ◽  
Hnin Hnin Oo ◽  
Anh Thanh Thuy Tran
Keyword(s):  
Blood Pressure ◽  
Oxygen Consumption ◽  
Oxygen Uptake ◽  
Interval Training ◽  
Fat Oxidation ◽  
Substrate Oxidation ◽  
Cycle Ergometer ◽  
Normal Weight ◽  
Interval Exercise ◽  
Total Fat

The current study examined the effect of sprint interval exercise on postexercise oxygen consumption, respiratory-exchange ratio (RER), substrate oxidation, and blood pressure in adolescents. Participants were 10 normal-weight healthy youth (7 female), age 15–18 years. After overnight fasts, each participant undertook 2 trials in a random balanced order: (a) two 30-s bouts of sprint interval exercise on a cycle ergometer and (b) rested in the laboratory for an equivalent period. Timematched measurements of oxygen consumption, RER, and blood pressure were made 90 min into recovery, and substrate oxidation were calculated over the time period. Total postexercise oxygen uptake was significantly higher in the exercise than control trial over the 90 min (mean [SD]: control 20.0 [6.0] L, exercise 24.8 [9.8] L; p = .030). After exercise, RER was elevated above control but then fell rapidly and was lower than control 30–60 min postexercise, and fat oxidation was significantly higher in the exercise than control trial 45–60 min postexercise. However, total fat oxidation did not differ between trials (control 4.5 [2.5] g, exercise 5.4 [2.7] g; p = .247). Post hoc tests revealed that systolic blood pressure was significantly lower than in control at 90 min postexercise (control 104 [10] mm Hg, exercise 99 [10] mm Hg; p < .05). These data indicate that acute sprint interval exercise leads to short-term increases in oxygen uptake and reduced blood pressure in youth. The authors suggest that health outcomes in response to sprint interval training be examined in children.

scholarly journals A group-enhanced sprint interval training program for amateur athletes

2016 ◽  
Vol 41 (8) ◽  
pp. 809-815 ◽  
Author(s):  
Luc J. Martin ◽  
Scott H. Anderson ◽  
Matthew S. Schmale ◽  
Jillian R. Hallworth ◽  
Tom J. Hazell
Keyword(s):  
Training Program ◽  
Self Efficacy ◽  
Anaerobic Power ◽  
Anaerobic Capacity ◽  
Interval Training ◽  
Sprint Interval Training ◽  
Active Recovery ◽  
Amateur Athletes ◽  
Main Effects ◽  
True Group

Sprint interval training (SIT) can elicit improvements in aerobic and anaerobic capacity. While variations in SIT protocols have been investigated, the influence of social processes cannot be overlooked. As research supports the use of groups to influence individual cognitions and behaviours, the current project assessed the effectiveness of a group-based intervention with participants conducting SIT. Specifically, 53 amateur athletes (age, 21.9 ± 2.9 years; 53% females) took part in a 4-week training program (3 sessions per week, 30-s “all-out” efforts with 4 min active recovery, repeated 4–6 times per session), and were assigned to “true group”, aggregate, or individual conditions. Results indicated no significant differences between groups for the physiological measures. With regards to training improvements from baseline for all participants— regardless of condition — significant main effects for time were identified for maximal oxygen uptake (2.5–2.8 mL·kg−1·min−1, p < 0.001, η2 = 0.03), time-trial performance (14–32 s, p < 0.001, η2 = 0.37), and anaerobic power (1.1–1.7 k·h−1, p < 0.001, η2 = 0.66). With regards to the psychological measures, significant main effects between groups were found for motivation (p = 0.033, η2 = 0.13), task self-efficacy (p = 0.018, η2 = 0.15), and scheduling self-efficacy (p = 0.003, η2 = 0.22). The true group experienced greater improvements in motivation than the individual condition, but the aggregate and individual conditions demonstrated greater increases in task and scheduling self-efficacy. Though the SIT paradigm employed induced training improvements similar to previous work, the group intervention was not able to further these improvements.

Sprint Interval Training Decreases Circulating MicroRNAs Important for Muscle Development

2017 ◽  
Vol 39 (01) ◽  
pp. 67-72 ◽  
Author(s):  
Joshua Denham ◽  
Adrian Gray ◽  
John Scott-Hamilton ◽  
Amanda Hagstrom
Keyword(s):  
Muscle Development ◽  
Acute Exercise ◽  
Interval Training ◽  
Cycle Ergometer ◽  
Sprint Interval Training ◽  
Circulating Mirnas ◽  
Short Term ◽  
Circulating Micrornas ◽  
Exercise Interventions ◽  
Before And After

AbstractSmall non-coding RNAs, such as microRNAs (miRNAs), have emerged as powerful post-transcriptional regulators of gene expression that play important roles in many developmental and biological processes. In this study, we assessed the abundance of circulating microRNAs important for skeletal muscle and heart adaptations to exercise (miR-1, miR-133a, miR-133b and miR-486), following acute exercise and short-term sprint interval training (SIT). Twenty-eight individuals completed four all-out efforts on a cycle ergometer, and donated blood before and 30 min after the cessation of exercise. A subset of 10 untrained men completed 4-6 efforts of SIT, three times a week for 6 weeks, and donated resting blood samples before and after the intervention. MiRNA TaqMan qPCR was performed and whilst no changes were observed after a single session of SIT (all p>0.05), the 6-wk SIT intervention significantly reduced the whole blood content of all four miRNAs (mean fold-changes: 0.37–0.48, all p<0.01). Our data suggests that circulating miRNAs are responsive to short-term SIT and could have roles in SIT-induced health and performance adaptations. Further work is required to establish whether circulating miRNAs could serve as biomarkers for predicting exercise training responses and monitoring exercise interventions.

Does a HIIT modulate BDNF levels, and epigenetic and muscle damage markers in postmenopausal obese women?

2019 ◽  
Vol 15 (4) ◽  
pp. 243-251
Author(s):  
C. Giacomet ◽  
D. Pochmann ◽  
P.K. Peccin ◽  
M.C. Boeira ◽  
C. Dani ◽  
...  
Keyword(s):  
Muscle Damage ◽  
Histone H3 ◽  
Interval Training ◽  
Cycle Ergometer ◽  
Obese Women ◽  
Histone H4 ◽  
Active Recovery ◽  
Single Bout ◽  
High Intensity Interval ◽  
The Impact

Recent clinical studies demonstrated that single bouts of exercise including high intensity interval training (HIIT) protocols are able to modulate muscle damage and epigenetic markers as well as brain-derived neurotrophic factor (BDNF) levels in different populations, however, this relationship is lacking in obese women. To evaluate the impact of a single bout of HIIT on creatine kinase (CK), BDNF and global histone H3 and H4 acetylation levels in obese postmenopausal women. The sample consisted of 10 volunteers with a body mass index of 27 to 39.9 kg / m2 that were submitted to a single session of HIIT on a cycle ergometer for 60 s (separated by 75 s of active recovery). In order to measure the biomarkers, blood samples (15 ml) were collected immediately before and immediately after the intervention. Our protocol did not modify any biomarkers (P>0.05), although a negative correlation between fat mass and global histone H3 levels (P=0.022) and between oxygen consumption and global histone H4 levels (P=0.003) were found. A single bout of HIIT on a cycle ergometer is not an effective strategy to modulate histone acetylation status, CK and BDNF levels in postmenopausal obese women. Future studies considering different exercise protocols should be done in order to elucidate this issue.

scholarly journals UNISTEP (University Students Exercise and Physical Activity) Study: A Pilot Study of the Effects of Accumulating 10,000 Steps on Health and Fitness Among University Students

2011 ◽  
Vol 8 (5) ◽  
pp. 663-667 ◽  
Author(s):  
Mark A. Tully ◽  
Margaret E. Cupples
Keyword(s):  
Physical Activity ◽  
Blood Pressure ◽  
University Students ◽  
Control Group ◽  
Activity Levels ◽  
Positive Health ◽  
Habitual Activity ◽  
Before And After ◽  
Health Initiatives ◽  
Steps Per Day

Background:Recent public health initiatives have promoted accumulating 10,000 steps per day. Little previous research has evaluated its effects in young adults. The aim of this study was to determine the effects of taking 10,000 steps per day on fitness and cardiovascular risk factors in sedentary university students.Methods:Healthy, sedentary students (mean age 21.16 ± SD 6.17) were randomly allocated to take 10,000 steps per day or to a control group who maintained their habitual activity. Members of the 10,000 step group wore a pedometer and reported daily step count in a diary. Outcome measurements (20-meter multistage shuttle run, BMI, and blood pressure) were measured before and after 6 weeks.Results:There were no significant differences between the groups at baseline. After 6 weeks, the 10,000 steps group were taking significantly more steps (8824.1 ± SD 5379.3 vs. 12635.9 ± SD 6851.3; P = .03).No changes were observed in fitness, or BMI (P > .05). Significant reductions in blood pressure (P = .04) in the 10,000 step group.Conclusions:A daily target of 10,000 steps may be an appropriate intervention in sedentary university students to increase their physical activity levels. The positive health benefits of simple everyday physical activity should be promoted among health professionals.

scholarly journals Shorter sprints elicit greater cardiorespiratory and mechanical responses with less fatigue during time-matched sprint interval training (SIT) sessions

Kinesiology ◽  
2018 ◽  
Vol 50 (2) ◽  
pp. 137-148 ◽  
Author(s):  
Stefano Benítez-Flores ◽  
Arilson F.M. de Sousa ◽  
Erick Carlos da Cunha Totó ◽  
Thiago Santos Rosa ◽  
Sebastián Del Rosso ◽  
...  
Keyword(s):  
Perceived Exertion ◽  
Interval Training ◽  
Random Order ◽  
Cycle Ergometer ◽  
Rating Of Perceived Exertion ◽  
Sprint Interval Training ◽  
Physically Active ◽  
Aerobic Activity ◽  
Mechanical Responses ◽  
Before And After

The aim of this study was to compare the physiological, mechanical and perceptual responses to two sprint interval training (SIT) sessions with very short vs. long sprints, and to verify if those differences could be reflected in measures of acute fatigue. Eleven physically active men performed, after the maximum oxygen consumption (VO2max) determination, SIT5s (16×5s with 24s of recovery) and SIT20s (4×20s with 120s of recovery) in random order on a cycle ergometer. Physiological, mechanical, and perceptual responses were evaluated during and after the sessions. The countermovement jump (CMJ) height and autonomic control of heart rate (HR) were evaluated before and after the sessions. Diet was also controlled through recall questionnaires. During the training, SIT5s exhibited greater HR, VO2, power output, and total work (TW) (p&lt;.05). In contrast, respiratory exchange ratio (RER), rate of fatigue (RF), and blood lactate (BLa) % accumulation were greater in SIT20s (p&lt;.05). The OMNI-cycle Scale Rating of Perceived Exertion (OMNIcycle scale) and Feeling Scale (FS) scores were similar during both protocols (p&gt;.05). A faster HR recovery (HRR) and a higher CMJ height were observed after the SIT5s (p&lt;.05). However, HR variability (HRV) was similarly depressed after both protocols (p&gt;.05). Some correlations between the mechanical and physiological responses were revealed only in the SIT5s. SIT5s was demonstrated to be more efficient as exhibited by greater mechanical responses associated with a higher aerobic activity, when compared to the volume-matched SIT protocol of longer sprints. Simple monitoring tools such as HRR and CMJ could help practitioners to detect differences in acute fatigue after different SIT sessions.

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