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Low-Volume High-Intensity Interval Training in a Gym Setting Improves Cardio-Metabolic and Psychological Health.

Shepherd SO, Wilson OJ, Taylor AS, Thøgersen-Ntoumani C, Adlan AM, Wagenmakers AJ, Shaw CS - PLoS ONE (2015)

Bottom Line: It is currently unclear how HIT can be applied effectively in a real-world environment.HIT also induced beneficial effects on health perceptions, positive and negative affect, and subjective vitality (p<0.05).With a reduced time commitment and greater adherence than MICT, HIT offers a viable and effective exercise strategy to target the growing incidence of metabolic disease and psychological ill-being associated with physical inactivity.

View Article: PubMed Central - PubMed

Affiliation: Research Institute for Sport & Exercise Sciences (RISES), Liverpool John Moores University, Liverpool, United Kingdom.

ABSTRACT

Background: Within a controlled laboratory environment, high-intensity interval training (HIT) elicits similar cardiovascular and metabolic benefits as traditional moderate-intensity continuous training (MICT). It is currently unclear how HIT can be applied effectively in a real-world environment.

Purpose: To investigate the hypothesis that 10 weeks of HIT, performed in an instructor-led, group-based gym setting, elicits improvements in aerobic capacity (VO2max), cardio-metabolic risk and psychological health which are comparable to MICT.

Methods: Ninety physically inactive volunteers (42±11 y, 27.7±4.8 kg.m-2) were randomly assigned to HIT or MICT group exercise classes. HIT consisted of repeated sprints (15-60 seconds, >90% HRmax) interspersed with periods of recovery cycling (≤25 min.session-1, 3 sessions.week-1). MICT participants performed continuous cycling (~70% HRmax, 30-45 min.session-1, 5 sessions.week-1). VO2max, markers of cardio-metabolic risk, and psychological health were assessed pre and post-intervention.

Results: Mean weekly training time was 55±10 (HIT) and 128±44 min (MICT) (p<0.05), with greater adherence to HIT (83±14% vs. 61±15% prescribed sessions attended, respectively; p<0.05). HIT improved VO2max, insulin sensitivity, reduced abdominal fat mass, and induced favourable changes in blood lipids (p<0.05). HIT also induced beneficial effects on health perceptions, positive and negative affect, and subjective vitality (p<0.05). No difference between HIT and MICT was seen for any of these variables.

Conclusions: HIT performed in a real-world gym setting improves cardio-metabolic risk factors and psychological health in physically inactive adults. With a reduced time commitment and greater adherence than MICT, HIT offers a viable and effective exercise strategy to target the growing incidence of metabolic disease and psychological ill-being associated with physical inactivity.

No MeSH data available.


Related in: MedlinePlus

VO2max response to HIT and MICT.Values are presented as means ± SD. Values in parentheses represent the mean percentage change from pre-training. *Main training effect (p<0.05).
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pone.0139056.g002: VO2max response to HIT and MICT.Values are presented as means ± SD. Values in parentheses represent the mean percentage change from pre-training. *Main training effect (p<0.05).

Mentions: All exercise capacity and body composition data are presented in Table 1 and Fig 2. No group differences were detected at baseline in any of the variables relating to exercise capacity or body composition (p>0.05). Results revealed a significant main effect of time for VO2max (F(1, 88) = 86.72; p<0.001; ηp² = .50) and maximum workload capacity (F(1, 88) = 122.44; p<0.001; ηp² = .58), with increases post-training (VO2max: HIT 9±4%, MICT 8±3%), but no difference between groups. Training reduced body mass (F(1, 88) = 15.63; p<0.001; ηp² = .15) and BMI (F(1, 88) = 12.54; p<0.001; ηp² = .12), with no difference between groups (Fig 2). With regards to body composition, results revealed a main effect of time for a reduction in whole-body absolute fat mass (F(1, 83) = 17.11; p<0.001; ηp² = .17) and relative fat mass (F(1, 83) = 12.50; p<0.001; ηp² = .13), with no difference between groups. The reduction in fat mass occurred primarily in the trunk region, as a main effect of time was observed (F(1, 83) = 11.68; p = 0.001; ηp² = .12), with no difference between groups.


Low-Volume High-Intensity Interval Training in a Gym Setting Improves Cardio-Metabolic and Psychological Health.

Shepherd SO, Wilson OJ, Taylor AS, Thøgersen-Ntoumani C, Adlan AM, Wagenmakers AJ, Shaw CS - PLoS ONE (2015)

VO2max response to HIT and MICT.Values are presented as means ± SD. Values in parentheses represent the mean percentage change from pre-training. *Main training effect (p<0.05).
© Copyright Policy
Related In: Results  -  Collection

License
Show All Figures
getmorefigures.php?uid=PMC4581708&req=5

pone.0139056.g002: VO2max response to HIT and MICT.Values are presented as means ± SD. Values in parentheses represent the mean percentage change from pre-training. *Main training effect (p<0.05).
Mentions: All exercise capacity and body composition data are presented in Table 1 and Fig 2. No group differences were detected at baseline in any of the variables relating to exercise capacity or body composition (p>0.05). Results revealed a significant main effect of time for VO2max (F(1, 88) = 86.72; p<0.001; ηp² = .50) and maximum workload capacity (F(1, 88) = 122.44; p<0.001; ηp² = .58), with increases post-training (VO2max: HIT 9±4%, MICT 8±3%), but no difference between groups. Training reduced body mass (F(1, 88) = 15.63; p<0.001; ηp² = .15) and BMI (F(1, 88) = 12.54; p<0.001; ηp² = .12), with no difference between groups (Fig 2). With regards to body composition, results revealed a main effect of time for a reduction in whole-body absolute fat mass (F(1, 83) = 17.11; p<0.001; ηp² = .17) and relative fat mass (F(1, 83) = 12.50; p<0.001; ηp² = .13), with no difference between groups. The reduction in fat mass occurred primarily in the trunk region, as a main effect of time was observed (F(1, 83) = 11.68; p = 0.001; ηp² = .12), with no difference between groups.

Bottom Line: It is currently unclear how HIT can be applied effectively in a real-world environment.HIT also induced beneficial effects on health perceptions, positive and negative affect, and subjective vitality (p<0.05).With a reduced time commitment and greater adherence than MICT, HIT offers a viable and effective exercise strategy to target the growing incidence of metabolic disease and psychological ill-being associated with physical inactivity.

View Article: PubMed Central - PubMed

Affiliation: Research Institute for Sport & Exercise Sciences (RISES), Liverpool John Moores University, Liverpool, United Kingdom.

ABSTRACT

Background: Within a controlled laboratory environment, high-intensity interval training (HIT) elicits similar cardiovascular and metabolic benefits as traditional moderate-intensity continuous training (MICT). It is currently unclear how HIT can be applied effectively in a real-world environment.

Purpose: To investigate the hypothesis that 10 weeks of HIT, performed in an instructor-led, group-based gym setting, elicits improvements in aerobic capacity (VO2max), cardio-metabolic risk and psychological health which are comparable to MICT.

Methods: Ninety physically inactive volunteers (42±11 y, 27.7±4.8 kg.m-2) were randomly assigned to HIT or MICT group exercise classes. HIT consisted of repeated sprints (15-60 seconds, >90% HRmax) interspersed with periods of recovery cycling (≤25 min.session-1, 3 sessions.week-1). MICT participants performed continuous cycling (~70% HRmax, 30-45 min.session-1, 5 sessions.week-1). VO2max, markers of cardio-metabolic risk, and psychological health were assessed pre and post-intervention.

Results: Mean weekly training time was 55±10 (HIT) and 128±44 min (MICT) (p<0.05), with greater adherence to HIT (83±14% vs. 61±15% prescribed sessions attended, respectively; p<0.05). HIT improved VO2max, insulin sensitivity, reduced abdominal fat mass, and induced favourable changes in blood lipids (p<0.05). HIT also induced beneficial effects on health perceptions, positive and negative affect, and subjective vitality (p<0.05). No difference between HIT and MICT was seen for any of these variables.

Conclusions: HIT performed in a real-world gym setting improves cardio-metabolic risk factors and psychological health in physically inactive adults. With a reduced time commitment and greater adherence than MICT, HIT offers a viable and effective exercise strategy to target the growing incidence of metabolic disease and psychological ill-being associated with physical inactivity.

No MeSH data available.


Related in: MedlinePlus