The efficacy of a whole body sprint-interval training intervention in an office setting: A feasibility study

Most sprint interval training (SIT) research involves cycling as the mode of exercise and whether running SIT elicits a similar excess postexercise oxygen consumption (EPOC) response to cycling SIT is unknown. As running is a more whole-body–natured exercise, the potential EPOC response could be greater when using a running session compared with a cycling session. The purpose of the current study was to determine the acute effects of a running versus cycling SIT session on EPOC and whether potential sex differences exist. Sixteen healthy recreationally active individuals (8 males and 8 females) had their gas exchange measured over ∼2.5 h under 3 experimental sessions: (i) a cycle SIT session, (ii) a run SIT session, and (iii) a control (CTRL; no exercise) session. Diet was controlled. During exercise, both SIT modes increased oxygen consumption (cycle: male, 1.967 ± 0.343; female, 1.739 ± 0.296 L·min−1; run: male, 2.169 ± 0.369; female, 1.791 ± 0.481 L·min−1) versus CTRL (male, 0.425 ± 0.065 L·min−1; female, 0.357 ± 0.067; P < 0.001), but not compared with each other (P = 0.234). In the first hour postexercise, oxygen consumption was still increased following both run (male, 0.590 ± 0.065; female, 0.449 ± 0.084) and cycle SIT (male, 0.556 ± 0.069; female, 0.481 ± 0.110 L·min−1) versus CTRL and oxygen consumption was maintained through the second hour postexercise (CTRL: male, 0.410 ± 0.048; female, 0.332 ± 0.062; cycle: male, 0.430 ± 0.047; female, 0.395 ± 0.087; run: male, 0.463 ± 0.051; female, 0.374 ± 0.087 L·min−1). The total EPOC was not significantly different between modes of exercise or males and females (P > 0.05). Our data demonstrate that the mode of exercise during SIT (cycling or running) is not important to O2 consumption and that males and females respond similarly.

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The Effects of Anaerobic Swim Ergometer Training on Sprint Performance in Adolescent Swimmers

International Journal of Sports Physiology and Performance ◽

10.1123/ijspp.2020-0591 ◽

2020 ◽

pp. 1-6

Author(s):

Adam J. Pinos ◽

David J. Bentley ◽

Heather M. Logan-Sprenger

Keyword(s):

Interval Training ◽

Group Differences ◽

Training Intervention ◽

Swimming Velocity ◽

Sprint Interval Training ◽

Sprint Training ◽

Dry Land ◽

Multiple Modalities ◽

Training Response ◽

Sprint Ability

Purpose: The purpose of this study was to compare 4 weeks of pool-based sprint interval training with a similar ergometer training intervention on a maximal anaerobic lactate test (MANLT), 50-m (competition) freestyle performance, and 6- and 30-second maximal swimming ergometer performances. Methods: A total of 14 competitive adolescent swimmers (male, n = 8; female, n = 6) participated in this study. Swimmers were categorized into 2 sex-matched groups: swimming ergometer (ERG; n = 7) and pool-sprint training (n = 7) groups. Each athlete performed 4 preintervention and postintervention assessments consisting of a MANLT, a 50-m freestyle race, and 6- and 30-second maximal swim ERG performances. Results: Both groups demonstrated a significant effect (P < .05) of time for all assessments. Group differences were observed after 4 weeks of sprint interval training as follows: (1) The ERG group had a significantly faster speed in the fourth 50-m MANLT sprint (ERG 1.58 [0.05] vs pool-sprint training 1.48 [0.07] m/s, P < .01) and (2) The ERG group demonstrated enhanced Δblood lactate post-MANLT (ERG 2.4 [1.2] vs pool-sprint training 2.7 [0.9] mmol/L, P < .05). A significant correlation was found between the 30-second maximal ERG test and 50-m freestyle swimming velocity (r = .74, P < .01, effect size = 0.52). Conclusions: The results demonstrate significant physiological improvements to anaerobic sprint ability after 4 weeks of sprint interval training in both swim ERG and pool-based interventions. Thus, sprint ability may be improved through multiple modalities (pool and dry land) to elicit a positive training response.

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Six weeks of sprint interval training improves body composition in healthy young males

10.31236/osf.io/e7dwm ◽

2017 ◽

Author(s):

Fergus Michael Guppy ◽

Rhys Thatcher ◽

Joanne Wallace

Keyword(s):

Body Composition ◽

Fat Mass ◽

Proximal Femur ◽

Lower Limb ◽

Interval Training ◽

Whole Body ◽

Control Group ◽

Sprint Interval Training ◽

Skeletal Health ◽

Young Males

Exercise plays a key role in improving body composition and bone health. This study aims to look at the effects of a sprint interval training (SIT) programme, on markers of skeletal health and body composition measured by daul-energy x-ray absorptiometry (DXA). Twenty-eight participants (24.4 ± 6.7 y; 1.77 ± 0.09 m; 79.0 ± 14.5 kg; 25.0 ± 2.8 kgm-2) were randomly assigned, into either the SIT or control condition. All participants made a single fasted visit to the laboratory, pre-and post a 6 week SIT intervention, where they underwent a whole body, proximal femur and lumbar spine DXA scan. SIT caused significant reductions in sub-total (-1.08 kg) and lower limb (-0.50 kg) fat mass, as well as on upper- (-1.26%) and lower-limb (-1.70%) percentage fat mass compared with non-exercising controls (0.26, 0.00 kg; -0.15, -0.28 %). There were no significant changes in any bone measures, but trends were observed for differences in femoral neck BMD (1.75%), total proximal femur BMC (5.79%) and area (4.81%) following SIT compared to the control group (-1.51, 0.05, 0.36%). This study showed that SIT is a potent method of reducing fat mass, as well as a potential as a method for improving bone mass.

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Faculty Opinions recommendation of 10 or 30-s sprint interval training bouts enhance both aerobic and anaerobic performance.

Faculty Opinions – Post-Publication Peer Review of the Biomedical Literature ◽

10.3410/f.4396956.4228054 ◽

2010 ◽

Author(s):

James Timmons ◽

Niels Vollaard ◽

John Babraj

Keyword(s):

Interval Training ◽

Anaerobic Performance ◽

Sprint Interval Training ◽

Aerobic And Anaerobic

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

International Journal of Environmental Research and Public Health ◽

10.3390/ijerph18083976 ◽

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.

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

International Journal of Environmental Research and Public Health ◽

10.3390/ijerph18020638 ◽

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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Histamine H1 and H2 receptors are essential transducers of the integrative exercise training response in humans

Science Advances ◽

10.1126/sciadv.abf2856 ◽

2021 ◽

Vol 7 (16) ◽

pp. eabf2856

Author(s):

Thibaux Van der Stede ◽

Laura Blancquaert ◽

Flore Stassen ◽

Inge Everaert ◽

Ruud Van Thienen ◽

...

Keyword(s):

Exercise Training ◽

Vascular Function ◽

Metabolic Diseases ◽

Interval Training ◽

Whole Body ◽

Post Exercise ◽

Muscle Perfusion ◽

Interval Exercise ◽

Training Response ◽

Exercise Muscle

Exercise training is a powerful strategy to prevent and combat cardiovascular and metabolic diseases, although the integrative nature of the training-induced adaptations is not completely understood. We show that chronic blockade of histamine H1/H2 receptors led to marked impairments of microvascular and mitochondrial adaptations to interval training in humans. Consequently, functional adaptations in exercise capacity, whole-body glycemic control, and vascular function were blunted. Furthermore, the sustained elevation of muscle perfusion after acute interval exercise was severely reduced when H1/H2 receptors were pharmaceutically blocked. Our work suggests that histamine H1/H2 receptors are important transducers of the integrative exercise training response in humans, potentially related to regulation of optimal post-exercise muscle perfusion. These findings add to our understanding of how skeletal muscle and the cardiovascular system adapt to exercise training, knowledge that will help us further unravel and develop the exercise-is-medicine concept.

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

Journal of Applied Physiology ◽

10.1152/japplphysiol.01095.2004 ◽

2005 ◽

Vol 98 (6) ◽

pp. 1985-1990 ◽

Cited By ~ 414

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.

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