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Abstract
Sprint interval training (SIT) involving repeated 30-s "all out" efforts have resulted
in significantly improved skeletal muscle oxidative capacity, maximal oxygen uptake,
and endurance performance. The positive impact of SIT on cardiorespiratory fitness
has far-reaching health implications.
The objective of this study was to perform a systematic review of the literature and
meta-analysis to determine the effects of SIT on aerobic capacity.
A search of the literature was conducted using the key words 'sprint interval training',
'high intensity intermittent training/exercise', 'aerobic capacity', and 'maximal
oxygen uptake'. Seventeen effects were analyzed from 16 randomized controlled trials
of 318 participants. The mean ± standard deviation number of participants was 18.7
± 5.1. Participant age was 23.5 ± 4.3 years.
The effect size calculated for all studies indicates that supramaximal-intensity SIT
has a small-to-moderate effect (Cohen's d = 0.32, 95 % CI 0.10-0.55; z = 2.79, P <
0.01) on aerobic capacity with an aggregate improvement of ~3.6 mL·kg⁻¹·min⁻¹ (~8
% increase). The effect is moderate to large in comparison with no-exercise control
groups (Cohen's d = 0.69, 95 % CI 0.46-0.93; z = 5.84, P < 0.01) and not different
when compared with endurance training control groups (Cohen's d = 0.04, 95 % CI -0.17
to 0.24; z = 0.36, P = 0.72).
SIT improves aerobic capacity in healthy, young people. Relative to continuous endurance
training of moderate intensity, SIT presents an equally effective alternative with
a reduced volume of activity. This evaluation of effects and analysis of moderating
variables consolidates the findings of small-sample studies and contributes to the
practical application of SIT to improve cardiorespiratory fitness and health.
Brief, intense exercise training may induce metabolic and performance adaptations comparable to traditional endurance training. However, no study has directly compared these diverse training strategies in a standardized manner. We therefore examined changes in exercise capacity and molecular and cellular adaptations in skeletal muscle after low volume sprint-interval training (SIT) and high volume endurance training (ET). Sixteen active men (21 +/- 1 years, ) were assigned to a SIT or ET group (n = 8 each) and performed six training sessions over 14 days. Each session consisted of either four to six repeats of 30 s 'all out' cycling at approximately 250% with 4 min recovery (SIT) or 90-120 min continuous cycling at approximately 65% (ET). Training time commitment over 2 weeks was approximately 2.5 h for SIT and approximately 10.5 h for ET, and total training volume was approximately 90% lower for SIT versus ET ( approximately 630 versus approximately 6500 kJ). Training decreased the time required to complete 50 and 750 kJ cycling time trials, with no difference between groups (main effects, P
High-intensity interval training (HIT) is a potent time-efficient strategy to induce numerous metabolic adaptations usually associated with traditional endurance training. As little as six sessions of HIT over 2 wk or a total of only approximately 15 min of very intense exercise (approximately 600 kJ), can increase skeletal muscle oxidative capacity and endurance performance and alter metabolic control during aerobic-based exercise.
Regularly performed endurance exercise induces major adaptations in skeletal muscle. These include increases in the mitochondrial content and respiratory capacity of the muscle fibers. As a consequence of the increase in mitochondria, exercise of the same intensity results in a disturbance in homeostasis that is smaller in trained than in untrained muscles. The major metabolic consequences of the adaptations of muscle to endurance exercise are a slower utilization of muscle glycogen and blood glucose, a greater reliance on fat oxidation, and less lactate production during exercise of a given intensity. These adaptations play an important role in the large increase in the ability to perform prolonged strenuous exercise that occurs in response to endurance exercise training.
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