Download PDF
Sports Med Int Open 2018; 02(01): E20-E27
DOI: 10.1055/s-0043-124429
Training & Testing
© Georg Thieme Verlag KG Stuttgart · New York

Comparison of Long and Short High-Intensity Interval Exercise Bouts on Running Performance, Physiological and Perceptual Responses

Sverre Andre Valstad
1   Nord University, Levanger, Sports Sciences and Physical Education, Levanger, Norway
,
Erna von Heimburg
1   Nord University, Levanger, Sports Sciences and Physical Education, Levanger, Norway
,
Boye Welde
2   UiT The Arctic University of Norway, School of Sports Sciences, Tromsø, Norway
,
Roland van den Tillaar
1   Nord University, Levanger, Sports Sciences and Physical Education, Levanger, Norway
› Author Affiliations
Further Information

Publication History

received 27 June 2017
revised 02 October 2017

accepted 27 November 2017

Publication Date:
18 December 2017 (online)

Also available at
   Permissions and Reprints

Abstract

This study compared the effects of long (4×4 min) and short intervals (4×8×20 s) of high-intensity interval exercise bouts (HIIT) on running performance, physiological and perceptual responses, and excess postexercise oxygen consumption (EPOC). Twelve healthy college students (8 men, 4 women; mean age=22±2 years) performed long (90–95% of peak heart rate) and short intervals (maximal intensity) of high-intensity training (running on a non-motorized treadmill) with the same total duration on separate days. The total volume of consumed oxygen during recovery was the same in both cases (P=0.21), whereas the short intervals of high-intensity training were performed at a faster mean running velocity (3.5±0.18 vs. 2.95±0.07 m/s) and at a lower RPEbreath compared with the long intervals of high-intensity training. The blood lactate concentration also tended to be lower during the short intervals of high-intensity training, indicating that short-interval training was perceived to be easier than long-interval training, even though the cardiovascular and metabolic responses are similar. Furthermore, EPOC lasted significantly longer (83.4±3.2 vs. 61.3±27.9 min, P=0.016) and tended to be higher (8.02±4.22=vs. 5.70±3.75 L O2, P=0.053) after short intervals than after long intervals of training.

Key words

accumulated oxygen uptake - aerobic exercise - postexercise metabolism - resting metabolic rate
 

  • References

  • 1 Almuzaini KS, Potteiger JA, Green SB. Effects of split exercise sessions on excess postexercise oxygen consumption and resting metabolic rate. Can J Appl Physiol 1998; 23: 433-443
    CrossrefPubMedGoogle Scholar
  • 2 Bahr R, Maehlum S. Excess post-exercise oxygen consumption. A short review. Acta Physiol Scand Suppl 1986; 556: 99-104
    PubMedGoogle Scholar
  • 3 Bahr R, Sejersted OM. Effect of intensity of exercise on excess postexercise O2 consumption. Metabolism 1991; 40: 836-841
    CrossrefPubMedGoogle Scholar
  • 4 Bassett Jr. DR, Howley ET. Limiting factors for maximum oxygen uptake and determinants of endurance performance. Med Sci Sports Exerc 2000; 32: 70-84
    CrossrefPubMedGoogle Scholar
  • 5 Borsheim E, Bahr R. Effect of exercise intensity, duration and mode on post-exercise oxygen consumption. Sports Med 2003; 33: 1037-1060
    CrossrefPubMedGoogle Scholar
  • 6 Brockman L, Berg K, Latin R. Oxygen uptake during recovery from intense intermittent running and prolonged walking. J Sports Med Phys Fitness 1993; 33: 330-336
    PubMedGoogle Scholar
  • 7 Buchheit M, Laursen PB. High-intensity interval training, solutions to the programming puzzle. Part II: Anaerobic energy, neuromuscular load and practical applications. Sports Med 2013; 43: 927-954
    PubMedGoogle Scholar
  • 8 Buchheit M, Laursen PB. High-intensity interval training, solutions to the programming puzzle: Part I: cardiopulmonary emphasis. Sports Med 2013; 43: 313-338
    CrossrefPubMedGoogle Scholar
  • 9 Chen MJ, Fan X, Moe ST. Criterion-related validity of the Borg ratings of perceived exertion scale in healthy individuals: a meta-analysis. J Sports Sci 2002; 20: 873-899
    CrossrefPubMedGoogle Scholar
  • 10 Cohen J. Statistical power analysis for the behavioural sciences. 2nd ed. Hillsdale: Erlbaum; 1988
    Google Scholar
  • 11 Compher C, Frankenfield D, Keim N, Roth-Yousey L. Best practice methods to apply to measurement of resting metabolic rate in adults: a systematic review. J Am Diet Assoc 2006; 106: 881-903
    CrossrefPubMedGoogle Scholar
  • 12 Dawson B, Straton S, Randall N. Oxygen consumption during recovery from prolonged submaximal cycling below the anaerobic threshold. J Sports Med Phys Fitness 1996; 36: 77-84
    PubMedGoogle Scholar
  • 13 Gastin PB. Energy system interaction and relative contribution during maximal exercise. Sports Med 2001; 31: 725-741
    CrossrefPubMedGoogle Scholar
  • 14 Gibala MJ, McGee SL. Metabolic adaptations to short-term high-intensity interval training: A little pain for a lot of gain?. Exerc Sport Sci Rev 2008; 36: 58-63
    CrossrefPubMedGoogle Scholar
  • 15 Gosselin LE, Kozlowski KF, DeVinney-Boymel L, Hambridge C. Metabolic response of different high-intensity aerobic interval exercise protocols. J Strength Cond Res 2012; 26: 2866-2871
    CrossrefPubMedGoogle Scholar
  • 16 Harriss DJ, Atkinson G. Ethical standards in sport and exercise science research: 2016 update. Int J Sports Med 2015; 36: 1121-1124
    Article in Thieme ConnectPubMedGoogle Scholar
  • 17 Helgerud J, Hoydal K, Wang E, Karlsen T, Berg P, Bjerkaas M, Simonsen T, Helgesen C, Hjorth N, Bach R, Hoff J. Aerobic high-intensity intervals improve VO2max more than moderate training. Med Sci Sports Exerc 2007; 39: 665-671
    CrossrefPubMedGoogle Scholar
  • 18 Helgerud J, Karlsen T, Kim WY, Hoydal KL, Stoylen A, Pedersen H, Brix L, Ringgaard S, Kvaerness J, Hoff J. Interval and strength training in CAD patients. Int J Sports Med 2011; 32: 54-59
    Article in Thieme ConnectPubMedGoogle Scholar
  • 19 Kaminsky LA, Padjen S, LaHam-Saeger J. Effect of split exercise sessions on excess post-exercise oxygen consumption. Br J Sports Med 1990; 24: 95-98
    CrossrefPubMedGoogle Scholar
  • 20 Kemi OJ, Wisloff U. High-intensity aerobic exercise training improves the heart in health and disease. J Cardiopulm Rehabil Prev 2010; 30: 2-11
    CrossrefPubMedGoogle Scholar
  • 21 LaForgia J, Withers RT, Gore CJ. Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. J Sports Sci 2006; 24: 1247-1264
    CrossrefPubMedGoogle Scholar
  • 22 Laforgia J, Withers RT, Shipp NJ, Gore CJ. Comparison of energy expenditure elevations after submaximal and supramaximal running. J Appl Physiol 1997; 82: 661-666
    CrossrefPubMedGoogle Scholar
  • 23 Larsen I, Welde B, Martins C, Tjonna AE. High- and moderate-intensity aerobic exercise and excess post-exercise oxygen consumption in men with metabolic syndrome. Scand J Med Sci Sports 2014; 24: e174-e179
    CrossrefPubMedGoogle Scholar
  • 24 Little JP, Safdar A, Bishop D, Tarnopolsky MA, Gibala MJ. An acute bout of high-intensity interval training increases the nuclear abundance of PGC-1alpha and activates mitochondrial biogenesis in human skeletal muscle. Am J Physiol Regul Integr Comp Physiol 2011; 300: R1303-R1310
    CrossrefPubMedGoogle Scholar
  • 25 Lyons S, Richardson M, Bishop P, Smith J, Heath H, Giesen J. Excess post-exercise oxygen consumption in untrained men following exercise of equal energy expenditure: Comparisons of upper and lower body exercise. Diabetes Obes Metab 2007; 9: 889-894
    CrossrefPubMedGoogle Scholar
  • 26 Noble BJ, Borg GA, Jacobs I, Ceci R, Kaiser P. A category-ratio perceived exertion scale: Relationship to blood and muscle lactates and heart rate. Med Sci Sports Exerc 1983; 15: 523-528
    PubMedGoogle Scholar
  • 27 Sedlock DA, Fissinger JA, Melby CL. Effect of exercise intensity and duration on postexercise energy expenditure. Med Sci Sports Exerc 1989; 21: 662-666
    CrossrefPubMedGoogle Scholar
  • 28 Speakman JR, Selman C. Physical activity and resting metabolic rate. Proc Nutr Soc 2003; 62: 621-634
    CrossrefPubMedGoogle Scholar
  • 29 Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc 1996; 28: 1327-1330
    CrossrefPubMedGoogle Scholar
  • 30 Whyte LJ, Gill JM, Cathcart AJ. Effect of 2 weeks of sprint interval training on health-related outcomes in sedentary overweight/obese men. Metabolism 2010; 59: 1421-1428
    CrossrefPubMedGoogle Scholar
  • 31 Wisloff U, Ellingsen O, Kemi OJ. High-intensity interval training to maximize cardiac benefits of exercise training?. Exerc Sport Sci Rev 2009; 37: 139-146
    CrossrefPubMedGoogle Scholar
  • 32 Wisloff U, Stoylen A, Loennechen JP, Bruvold M, Rognmo O, Haram PM, Tjonna AE, Helgerud J, Slordahl SA, Lee SJ, Videm V, Bye A, Smith GL, Najjar SM, Ellingsen O, Skjaerpe T. Superior cardiovascular effect of aerobic interval training versus moderate continuous training in heart failure patients: A randomized study. Circulation 2007; 115: 3086-3094
    CrossrefPubMedGoogle Scholar