4.4 Article

A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement

Journal

JOVE-JOURNAL OF VISUALIZED EXPERIMENTS
Volume -, Issue 180, Pages -

Publisher

JOURNAL OF VISUALIZED EXPERIMENTS
DOI: 10.3791/63708

Keywords

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Funding

  1. Fundacao de Amparo a Pesquisa do Estado de Minas Gerais (FAPEMIG) [APQ-00214-21, APQ-00583-21, APQ-00938-18, APQ-03855-16, APQ-01728-18]
  2. Conselho Nacional de Desenvolvimento Cientifico e Tecnologico (CNPq) [438498/2018-6]
  3. Coordenacao de Aperfeicoamento de Pessoal de Nivel Superior (CAPES) [001]

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High-Intensity Interval Training (HIIT) is a time-efficient approach that increases exercise adherence and improves health. This study compared the efficiency of a HIIT regime with a traditional long-duration Moderate-Intensity Continuous Training (MICT) regime in improving VO2 max of overweight untrained men. The results showed that HIIT was superior to MICT in increasing VO2 max.
High-Intensity Interval Training (HIIT) has emerged as an interesting time-efficient approach to increase exercise adherence and improve health. However, few studies have tested the efficiency of HIIT protocols in a real world setting, e.g., HIIT protocols designed for outdoor spaces without specialized equipment. This study presents a real world training protocol, named beep training, and compares the efficiency of a HIIT regiment versus a traditional long-duration Moderate-Intensity Continuous Training (MICT) regiment using this beep training protocol on VO2 max of overweight untrained men. Twenty-two subjects performed outdoor running with MICT (n = 11) or HIIT (n = 11). Cardiorespiratory fitness was assessed before and after training protocols using a metabolic analyzer. Both training protocols were performed 3 days a week for 8 weeks using the Beep Test results. The MICT group performed the exercise program at 60%-75% of the maximum speed of the 20 m shuttle test (Vmax) and with a progression of the distance of 3,500-5,000 m. The HIIT group performed the interval exercise with 7-10 bouts of 200 m at 85%-100% of the maximum speed of the 20 m shuttle test (Vmax), interspersed with 1 min of passive recovery. Although the HIIT group presented a significantly lower training volume than the MICT group (p < 0.05) after 8 weeks of beep training, HIIT was superior to MICT in improving VO2 max (MICT: similar to 4.1%; HIIT: similar to 7.3%; p < 0.05). The real world HIIT regiment based on beep training protocol is a time-efficient, low-cost, and easy-to-implement protocol for overweight untrained men.

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