AEROBIC AND ANAEROBIC CHANGES WITH HIGH-INTENSITY INTERVAL TRAINING IN ACTIVE COLLEGE-AGED MEN

Ziemann, E, Grzywacz, T, Luszczyk, M, Laskowski, R, Olek, RA, and Gibson, AL. Aerobic and anaerobic changes with high-intensity interval training in active college-aged men. J Strength Cond Res 25(4): 1104-1112, 2011-We investigated the aerobic and anaerobic benefits of high-intensity interval training performed at a work-to-rest ratio of 1:2 because little performance enhancement data exist based on this ratio. Recreationally active male volunteers (21 years, 184 cm, 81.5 kg) were randomly assigned to a training (interval training [IT] n = 10) or control group (n = 11). Baseline assessments were repeated after the last training session. Each participant underwent basic anthropometric assessment and performed a (V) over dotO(2)max test on an electronically braked cycle ergometer and a 30-second Wingate test. Venous samples were acquired at the antecubital vein and subsequently processed for lactate (LA); samples were obtained at rest, and 5 and 15-minute post-Wingate test. The interval training used a cycling power output equivalent to 80% of (V) over dotO(2)max (80% p (V) over dotO(2)max) applied for 6 90-second bouts (each followed by 180-second rest) per session, 3 sessions per week, for 6 weeks. The control group maintained their normal routine for the 6-week period. Group X time repeated-measures analyses of variance revealed that IT improved (V) over dotO(2)max (5.5 ml.kg(-1).min(-1)), anaerobic threshold (3.8 ml.kg(-1).min(-1)), work output (12.5 J.kg(-1)), glycolytic work (11.5 J.kg(-1)), mean power (0.3 W.kg(-1)), peak power (0.4 W.kg(-1)), and max power (0.4 W.kg(-1)); p < 0.05. Posttesting LA was lower on average for IT at the 5-minute mark but significantly so at the 15-minute mark. Twenty-seven minutes of cycling at 80% p (V) over dotO(2)max applied with a work-to-rest ratio of 1:2 and spread over 3 sessions per week for 6 weeks provided sufficient stimulus to significantly improve markers of anaerobic and