Cycle hard and short!
Title | Short intervals induce superior training adaptations compared with long intervals in cyclists – An effort-matched approac |
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Authors | B. R. Rønnestad, J. Hansen, G. Vegge, E. Tønnessen, G. Slettaløkken |
Journal | Scandinavian Journal of Medicine & Science in Sports |
Impact Factor | 3.2 |
Web Link | Click here |
Year | 2014 |
Why they did it?
High-intensity interval training (HIIT) involves frequent short bursts (30sec-2mins) of vigorous-intensity anaerobic exercise and has recently become a popular training method. However, few studies have examined the effects of HIIT training on fitness outcomes in healthy adults who do not regularly participate in physical activity.
How they did it?
16 trained healthy males initially had their V02 Max tested before undertaking a cycling training program, through an intervention study with a pre-post design. Participants were randomly divided into two groups:
- Short-interval Group and
- Long-interval Group.
Each group then undertook 10-weeks of different training protocols. The Short-interval Group did a mixture of short high-intensity cycling three times per week, ranging from 30sec-3mins. The Long-interval Group did 40 minute bouts of moderate-intensity cycling three times per week. The researchers ensured that the total volume of training in terms workload was comparable between both groups.
What they found?
Before the training program both groups had similar baseline V02 Max levels. After 10-weeks of training the Short-interval Group had significantly greater improvements in Vo2 Max than the Long-interval Group(SI=8.7% vs LI=2.6%).
Ok, what does this mean to me?
A program involving short duration bouts of HIIT is effective for improving fitness levels. To mix up training, some may benefit from being pushed harder and for a short time period. However, it is important to ensure that all participants have undertaken appropriate risk appraisal and their suitability for HIIT is confirmed.
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