Smilios, I, Myrkos, A, Zafeiridis, A, Toubekis, A, Spassis, A, and Tokmakidis, SP. The effects of recovery duration during high-intensity interval exercise on time spent at high rates of oxygen consumption, oxygen kinetics, and blood lactate. J Strength Cond Res 32(8): 2183-2189, 2018-The recovery duration and the work-to-recovery ratio are important aspects to consider when designing a high-intensity aerobic interval exercise (HIIE). This study examined the effects of recovery duration on total exercise time performed above 80, 90, and 95% of maximum oxygen consumption (V[Combining Dot Above]O2max) and heart rate (HRmax) during a single-bout HIIE. We also evaluated the effects on V[Combining Dot Above]O2 and HR kinetics, blood lactate concentration, and rating of perceived exertion (RPE). Eleven moderately trained men (22.1 ± 1 year) executed, on 3 separate sessions, 4 × 4-minute runs at 90% of maximal aerobic velocity (MAV) with 2, 3, and 4 minutes of active recovery. Recovery duration did not affect the percentage of V[Combining Dot Above]O2max attained and the total exercise time above 80, 90, and 95% of V[Combining Dot Above]O2max. Exercise time above 80 and 90% of HRmax was longer with 2 and 3 minutes (p ≤ 0.05) as compared with the 4-minute recovery. Oxygen uptake and HR amplitude were lower, mean response time slower (p ≤ 0.05), and blood lactate and RPE higher with 2 minutes compared with 4-minute recovery (p ≤ 0.05). In conclusion, aerobic metabolism attains its upper functional limits with either 2, or 3 or 4 minutes of recovery during the 4 × 4-minute HIIE; thus, all rest durations could be used for the enhancement of aerobic capacity in sports, fitness, and clinical settings. The short (2 minutes) compared with longer (4 minutes) recovery, however, evokes greater cardiovascular and metabolic stress and activates to a greater extent anaerobic glycolysis and hence, could be used by athletes to induce greater overall physiological challenge.
Myrkos, A, Smilios, I, Zafeiridis, A, Iliopoulos, S, Kokkinou, EM, Douda, H, and Tokmakidis, SP. Effects of work and recovery duration and their ratio on cardiorespiratory and metabolic responses during aerobic interval exercise. J Strength Cond Res 36(8): 2169–2175, 2022—This study examined the effect of work and recovery durations and of work-to-rest ratio (WRR) on total exercise time and oxygen consumption (V̇o2max), on exercise time above 80, 90, and 95% of V̇o2max and HRmax, and on blood lactate concentrations during aerobic interval exercise. Twelve men (22.1 ± 1 year) executed, until exhaustion, 4 interval protocols at an intensity corresponding to 100% of maximal aerobic velocity. Two protocols were performed with work bout duration of 120 seconds and recovery durations of 120 (WRR: 1:1) or 60 seconds (WRR: 2:1), and 2 protocols with work bout duration of 60 seconds and recovery durations of 60 (WRR: 1:1) or 30 seconds (WRR: 2:1). When compared at equal exercise time, total V̇o2 and exercise time at V̇o2 above 80, 90, and 95% of V̇o2max were longer (p < 0.05) in 120:120, 120:60 and 60:30 vs. the 60:60 protocol. When analyzed for total exercise time (until exhaustion), total V̇o2 was higher (p < 0.01) in the 60:60 compared with all other protocols, and in the 120:120 compared with 120:60. Exercise time >95% of V̇o2max and HRmax was higher (p < 0.05) in the 120:120 vs. the 60:60 protocol; there were no differences among protocols for exercise time >90% of V̇o2max and HRmax. Blood lactate was lower (p < 0.05) in the 60:60 compared with all other protocols and in the 60:30 vs. the 120:60. In conclusion, when interval exercise protocols are executed at similar effort (until exhaustion), work and recovery durations do not, in general, affect exercise time at high oxygen consumption and HR rates. However, as work duration decreases, a higher work-to-recovery ratio (e.g., 2:1) should be used to achieve and maintain high (>95% of maximum) cardiorespiratory stimulus. Longer work bouts and higher work-to-recovery ratio seem to activate anaerobic glycolysis to a greater extent, as suggested by greater blood lactate concentrations.
The intensity of the training stimulus and the effort exerted (regarded as an index of internal load) to complete an exercise session are driving force for physiological processes and long-term training adaptations. This study compared the aerobic adaptations following two iso-effort, RPE based, training programs, an intense-continuous (CON) and a high-intensity interval (INT). Young adults were assigned to a CON (n=11) or an INT (n=13) training-group to perform 14 training sessions within 6 weeks. The INT-group performed running-bouts (9.3±4.4 repetitions) at 90% of peak-treadmill-velocity (PTV) with bout-duration equal to ¼ of time-to-exhaustion at this speed (134.2±27.9 sec). The CONT-group ran (1185.0±487.6 sec) at a speed corresponding to -2.5% of critical-velocity (CV; 80.1±3.0% of PTV). Training-sessions were executed until RPE attained 17 on the Borg scale. VO2max, PTV, CV, lactate threshold velocity (vLT) and running economy were assessed pre-, mid-, and post-training. Both CONT and INT methods increased (p<0.05) VO2max (INT: 57.7±8.1 to 61.41±9.2; CONT: 58.1±7.5 to 61.1±6.3 ml/kg/min), PTV (INT: 14.6±1.8 to 15.7±2.1; CONT: 15.0±1.7 to 15.7±1.8 km/h), CV (INT: 11.8±1.4 to 12.8±1.8; CONT: 12.2±1.6 to 12.9±1.7 km/h) and vLT (INT: 9.77±1.1 to 10.8±1.4; CONT: 10.4±1.4 to 11.0±1.8 km/h) with no differences (p>0.05) between them; running economy remained unchanged. The continuous training method, when matched for effort and executed at relatively high-intensity at the upper boundaries of the heavy intensity domain (~80% of PTV) confers comparable aerobic adaptations to those attained after a high-intensity interval protocol following a short-term training period.
scite is a Brooklyn-based organization that helps researchers better discover and understand research articles through Smart Citations–citations that display the context of the citation and describe whether the article provides supporting or contrasting evidence. scite is used by students and researchers from around the world and is funded in part by the National Science Foundation and the National Institute on Drug Abuse of the National Institutes of Health.
hi@scite.ai
10624 S. Eastern Ave., Ste. A-614
Henderson, NV 89052, USA
Copyright © 2024 scite LLC. All rights reserved.
Made with 💙 for researchers
Part of the Research Solutions Family.