scholarly journals The Dose Response for Sprint Interval Training Interventions May Affect the Time Course of Aerobic Training Adaptations

Sports ◽  
2019 ◽  
Vol 7 (4) ◽  
pp. 85
Author(s):  
Dominic O’Connor ◽  
John K. Malone
Keyword(s):  
Dose Response ◽  
Time Course ◽  
Perceived Exertion ◽  
Control Period ◽  
Interval Training ◽  
High Volume ◽  
Peak Oxygen Uptake ◽  
Residual Effects ◽  
High Dose ◽  
Sprint Interval Training

Low vs. high volume sprint-interval training (SIT) sessions have shown similar physiological benefits after 8 weeks. However, the dose response and residual effects of shorter SIT bouts (<10 s) are unknown. Following a 6-wk control period, 13 healthy inactive males were assigned to a low dose (LDG: n = 7) or high dose (HDG: n = 6) supervised 6-wk intervention: ×2/wk of SIT (LDG = 2 sets of 5 × 6 s ON: 18 s OFF bouts; HDG = 4–6 sets); ×1/wk resistance training (3 exercises at 3 × 10 reps). Outcome measures were tested pre and post control (baseline (BL) 1 and 2), 72 h post (0POST), and 3-wk post (3POST) intervention. At 0POST, peak oxygen uptake (VO2peak) increased in the LDG (+16%) and HDG (+11%) vs. BL 2, with no differences between groups (p = 0.381). At 3POST, VO2peak was different between LDG (−11%) and HDG (+3%) vs. 0POST. Positive responses for the intervention’s perceived enjoyment (PE) and rate of perceived exertion (RPE) were found for both groups. Blood pressure, blood lipids, or body composition were not different between groups at any time point. Conclusion: LDG and HDG significantly improved VO2peak at 0POST. However, findings at 3POST suggest compromised VO2peak at 0POST in the HDG due to the delayed time course of adaptations. These findings should be considered when implementing high-dose SIT protocols for non-athletic populations.

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.

scholarly journals Effect of tapering after a period of high-volume sprint interval training on running performance and muscular adaptations in moderately trained runners

2018 ◽  
Vol 124 (2) ◽  
pp. 259-267 ◽  
Author(s):  
Casper Skovgaard ◽  
Nicki Winfield Almquist ◽  
Thue Kvorning ◽  
Peter Møller Christensen ◽  
Jens Bangsbo
Keyword(s):  
Oxygen Uptake ◽  
Short Duration ◽  
Vastus Lateralis ◽  
Interval Training ◽  
High Volume ◽  
Running Economy ◽  
Vastus Lateralis Muscle ◽  
Sprint Interval Training ◽  
Before And After ◽  
Trained Runners

The effect of tapering following a period of high-volume sprint interval training (SIT) and a basic volume of aerobic training on performance and muscle adaptations in moderately trained runners was examined. Eleven (8 men, 3 women) runners [maximum oxygen uptake (V̇o2max): 56.8 ± 2.9 ml·min−1·kg−1; mean ± SD] conducted high-volume SIT (HV; 20 SIT sessions; 8–12 × 30 s all-out) for 40 days followed by 18 days of tapering (TAP; 4 SIT sessions; 4 × 30 s all-out). Before and after HV as well as midway through and at the end of TAP, the subjects completed a 10-km running test and a repeated running test at 90% of vV̇o2max to exhaustion (RRT). In addition, a biopsy from the vastus lateralis muscle was obtained at rest. Performance during RRT was better ( P < 0.01) at the end of TAP than before HV (6.8 ± 0.5 vs. 5.6 ± 0.5 min; means ± SE), and 10-km performance was 2.7% better ( P < 0.05) midway through (40.7 ± 0.7 min) and at the end of (40.7 ± 0.6 min) TAP than after HV (41.8 ± 0.9 min). The expression of muscle Na+-K+-ATPase (NKA)α1, NKAβ1, phospholemman (FXYD1), and sarcoplasmic reticulum calcium transport ATPase (SERCA1) increased ( P < 0.05) during HV and remained higher during TAP. In addition, oxygen uptake at 60% of vV̇o2max was lower ( P < 0.05) at the end of TAP than before and after HV. Thus short-duration exercise capacity and running economy were better than before the HV period together with higher expression of muscle proteins related to Na+/K+ transport and Ca2+ reuptake, while 10-km performance was not significantly improved by the combination of HV and tapering. NEW & NOTEWORTHY Short-duration performance became better after 18 days of tapering from ~6 wk of high-volume sprint interval training (SIT), whereas 10-km performance was not significantly affected by the combination of high-volume SIT and tapering. Higher expression of muscle NKAα1, NKAβ1, FXYD1, and SERCA1 may reflect faster Na+/K+ transport and Ca2+ reuptake that could explain the better short-duration performance. These results suggest that the type of competition should determine the duration of tapering to optimize performance.

scholarly journals Incidence of nonresponse and individual patterns of response following sprint interval training

2016 ◽  
Vol 41 (3) ◽  
pp. 229-234 ◽  
Author(s):  
Brendon J. Gurd ◽  
Matthew D. Giles ◽  
Jacob T. Bonafiglia ◽  
James P. Raleigh ◽  
John C. Boyd ◽  
...  
Keyword(s):  
Oxygen Uptake ◽  
Lactate Threshold ◽  
Interval Training ◽  
Optimal Dose ◽  
Peak Oxygen Uptake ◽  
Sprint Interval Training ◽  
Current Analysis ◽  
Training Dose ◽  
Significant Incidence ◽  
The Individual

The current study sought to explore the incidence of nonresponders for maximal or submaximal performance following a variety of sprint interval training (SIT) protocols. Data from 63 young adults from 5 previously published studies were utilized in the current analysis. Nonresponders were identified using 2 times the typical error (TE) of measurement for peak oxygen uptake (2 × TE = 1.74 mL/(kg·min)), lactate threshold (2 × TE = 15.7 W), or 500 kcal time-to-completion (TTC; 2 × TE = 306 s) trial. TE was determined on separate groups of participants by calculating the test–retest variance for each outcome. The overall rate of nonresponders for peak oxygen uptake across all participants studied was 22% (14/63) with 4 adverse responders observed. No nonresponders for peak oxygen uptake were observed in studies where participants trained 4 times per week (n = 18), while higher rates were observed in most studies requiring training 3 times per week (30%–50%; n = 45). A nonresponse rate of 44% (8/18) and 50% (11/22) was observed for the TTC test and lactate threshold, respectively. No significant correlations were observed between the changes in peak oxygen uptake and TTC (r = 0.014; p = 0.96) or lactate threshold (r = 0.17; p = 0.44). The current analysis demonstrates a significant incidence of nonresponders for peak oxygen uptake and heterogeneity in the individual patterns of response following SIT. Additionally, these data support the importance of training dose and suggest that the incidence of nonresponse may be mitigated by utilizing the optimal dose of SIT.

scholarly journals Changes in brachial artery endothelial function and resting diameter with moderate-intensity continuous but not sprint interval training in sedentary men

2017 ◽  
Vol 123 (4) ◽  
pp. 773-780 ◽  
Author(s):  
Ninette Shenouda ◽  
Jenna B. Gillen ◽  
Martin J. Gibala ◽  
Maureen J. MacDonald
Keyword(s):  
Endothelial Function ◽  
Brachial Artery ◽  
Lower Limb ◽  
Time Course ◽  
Interval Training ◽  
Moderate Intensity ◽  
Sprint Interval Training ◽  
Peripheral Artery ◽  
Continuous Training ◽  
Healthy Men

Moderate-intensity continuous training (MICT) improves peripheral artery function in healthy adults, a phenomenon that reverses as continued training induces structural remodeling. Sprint interval training (SIT) elicits physiological adaptations similar to MICT, despite a lower exercise volume and time commitment; however, its effect on peripheral artery function and structure is largely unexplored. We compared peripheral artery responses to 12 wk of MICT and SIT in sedentary, healthy men (age = 27 ± 8 yr). Participants performed MICT (45 min of cycling at 70% peak heart rate; n = 10) or SIT (3 × 20-s “all out” cycling sprints with 2 min of recovery; n = 9), and responses were compared with a nontraining control group (CTL, n = 6). Allometrically scaled brachial flow-mediated dilation (FMD) increased 2.2% after 6 wk of MICT and returned to baseline levels by 12 wk, but did not change in SIT or CTL (group × time interaction, P = 0.04). Brachial artery diameter increased after 6 and 12 wk (main effect, P = 0.03), with the largest increases observed in MICT. Neither training protocol affected popliteal relative FMD and diameter, or central and lower limb arterial stiffness (carotid distensibility, central and leg pulse wave velocity) ( P > 0.05 for all). Whereas earlier and more frequent measurements are needed to establish the potential presence and time course of arterial responses to low-volume SIT, our findings suggest that MICT was superior to the intense, but brief and intermittent SIT stimulus at inducing brachial artery responses in healthy men. NEW & NOTEWORTHY We compared the effects of 12 wk of moderate-intensity continuous training (MICT) and sprint interval training (SIT) on peripheral artery endothelial function and diameter, and central and lower limb stiffness in sedentary, healthy men. Whereas neither training program affected the popliteal artery or stiffness indexes, we observed changes in brachial artery function and diameter with MICT but not SIT. Brachial artery responses to SIT may follow a different time course or may not occur at all.

Perceived Enjoyment and Perceived Exertion During Run Sprint Interval Training in Sedentary Overweight/Obese Women

2014 ◽  
Vol 46 ◽  
pp. 686
Author(s):  
Taylor K. Wenos ◽  
Jennifer L. Espinoza ◽  
Jeremy D. Akers ◽  
David L. Wenos ◽  
Elizabeth Skidmore Edwards
Keyword(s):  
Perceived Exertion ◽  
Interval Training ◽  
Sprint Interval Training ◽  
Obese Women ◽  
Perceived Enjoyment

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.

Effect of Six Weeks of Sprint Interval Training on Mood and Perceived Health in Women at Risk for Metabolic Syndrome

2014 ◽  
Vol 36 (6) ◽  
pp. 610-618 ◽  
Author(s):  
Eric C. Freese ◽  
Rachelle M. Acitelli ◽  
Nicholas H. Gist ◽  
Kirk J. Cureton ◽  
Ellen M. Evans ◽  
...  
Keyword(s):  
Metabolic Syndrome ◽  
At Risk ◽  
High Intensity ◽  
Interval Training ◽  
High Volume ◽  
Perceived Health ◽  
Control Group ◽  
Sprint Interval Training ◽  
High Intensity Training ◽  
Before And After

The purpose of this investigation was to determine whether 6 weeks of sprint interval training (SIT) is associated with changes in mood and perceived health in women at risk for developing metabolic syndrome (MetS). Physically inactive women (30–65 years) were randomized to 6 weeks of nutrition meetings and SIT (n = 23; 3 bouts/week of 4–8 30-s cycle sprints with 4-min recovery) or a nonexercise control condition (CON; n = 24). Before and after the 6-week intervention, perceived health status and mood were assessed. Clinically relevant increases in role-physical scores (ES = 0.64) and vitality (ES = 0.52) were found after 6 weeks of SIT compared with a nonexercise control group. For middle-aged women at risk for MetS, it is concluded that high-intensity, low-volume SIT (1) increases feelings of vitality and perceptions of having fewer physical limitations and (2) does not induce mood disturbances as occurs with high-volume, high-intensity training.

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.

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.

Exertional Responses to Sprint Interval Training: A Comparison of 30-sec. and 60-sec. Conditions

2014 ◽  
Vol 114 (3) ◽  
pp. 854-865 ◽  
Author(s):  
Marcus W. Kilpatrick ◽  
Samuel J. Greeley
Keyword(s):  
High Intensity ◽  
Perceived Exertion ◽  
Interval Training ◽  
Rating Of Perceived Exertion ◽  
Interval Length ◽  
Sprint Interval Training ◽  
Total Work ◽  
High Intensity Interval Training ◽  
Work Intensity ◽  
High Intensity Interval

The purpose of this study was to assess the effect of sprint interval training on rating of perceived exertion. 20 healthy participants (11 men, 9 women; M age = 23 yr.) completed a maximal cycle ergometer test and two high-intensity interval training cycling sessions. Each session utilized the same work-to-rest ratio (1:1), work intensity (90% max), recovery intensity (10% work intensity), and session duration (16 min.). Trials differed on duration of the interval segment, with a 30-sec. trial and a 60-sec. trial. Sessions required the same amount of total work over the duration of the trial. Rating of perceived exertion assessed before, during, and after exercise were higher for the 60-sec. trial than the 30-sec. trial despite no difference in total work. High intensity interval training trials utilizing the same total external work but differing in interval length produced different ratings of perceived exertion. Perceived exertion is significantly higher for sessions of exercise that utilize longer work intervals. These findings suggest that shorter intervals may produce more favorable exertional responses that could positively affect future behavior.

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