Whole-Body High-Intensity Interval Training Induce Similar Cardiorespiratory Adaptations Compared With Traditional High-Intensity Interval Training and Moderate-Intensity Continuous Training in Healthy Men

Abstract

Schaun, GZ, Pinto, SS, Silva, MR, Dolinski, DB, and Alberton, CL. Sixteen weeks of whole-body high-intensity interval training induce similar cardiorespiratory responses compared with traditional high-intensity interval training and moderate-intensity continuous training in healthy men. J Strength Cond Res 32(10): 2730-2742, 2018-Low-volume high-intensity interval training (HIIT) protocols that use the body weight as resistance could be an interesting and inexpensive alternative to traditional ergometer-based high-intensity interval training (HIIT-T) and moderate-intensity continuous training (MICT). Therefore, our aim was to compare the effects of 16 weeks of whole-body HIIT (HIIT-WB), HIIT-T, and MICT on maximal oxygen uptake (V[Combining Dot Above]O2max), second ventilatory threshold (VT2), and running economy (RE) outcomes. Fifty-five healthy men (23.7 ± 0.7 years, 1.79 ± 0.01 m, 78.5 ± 1.7 kg) were randomized into 3 training groups (HIIT-T = 17; HIIT-WB = 19; MICT = 19) for 16 weeks (3× per week). The HIIT-T group performed eight 20-second bouts at 130% of the velocity associated to V[Combining Dot Above]O2max (vV[Combining Dot Above]O2max) interspersed by 10-second passive recovery on a treadmill, whereas HIIT-WB group performed the same protocol but used calisthenics exercises at an all-out intensity instead of treadmill running. Finally, MICT group exercised for 30 minutes at 90-95% of the heart rate (HR) associated to VT2. After the intervention, all groups improved V[Combining Dot Above]O2max, vV[Combining Dot Above]O2max, time to exhaustion (Tmax), VT2, velocity associated with VT2 (vVT2), and time to reach VT2 (tVT2) significantly (p < 0.05). Moreover, Tmax, vVT2, and tVT2 were greater after HIIT-T compared with HIIT-WB (p < 0.05), whereas oxygen uptake increased and HR decreased during the RE test in all groups (p < 0.05). Our results demonstrate that HIIT-WB can be as effective as traditional HIIT while also being time-efficient compared with MICT to improve health-related outcomes after 16 weeks of training. However, HIIT-T and MICT seem preferable to enhance performance-related outcomes compared with HIIT-WB.

Using Bodyweight as Resistance Can Be a Promising Avenue to Promote Interval Training: Enjoyment Comparisons to Treadmill-Based Protocols

“…SIT-WB protocol was already described in detail previously (Schaun et al, 2018). Briefly, similar to SIT-T, participants performed a 4-min warm-up followed by eight 20 s bouts interspersed by 10 s passive recovery.…”

“…One such potential alternative training mode is bodyweight training, currently ranked at the seventh position in ACSM's Fitness Trends (Thompson, 2019). Interval training protocols employing bodyweight resistance were previously shown to enhance cardiorespiratory fitness in healthy adults (McRae et al, 2012;Schaun et al, 2018), require minimal equipment and can be performed almost anywhere, constituting a potential low-cost alternative to traditional treadmill-based sprint interval training protocols (SIT-T).…”

Training Based on Electrical Stimulation Superimposed Onto Voluntary Contraction Would be Relevant Only as Part of Submaximal Contractions in Healthy Subjects

“…However, it is not always possible to constantly train sportsmen at high intensity because they would risk overtraining and chronic fatigue (Lehmann et al, 1992 ; Anish, 2005 ; Purvis et al, 2010 ). Hence, the intensity should be regularly reduced to avoid the harmful consequences of excess stimulation of the CNS (Kellmann, 2010 ; Schaun et al, 2018 ). Based on this data, in order to apply a certain intensity, regularly or occasionally, by limiting the involvement of the CNS (i.e., central factors) while maintaining a strong stimulation of motor muscles (i.e., peripheral factors), the superimposition of ES onto VOL can be used as part of training aiming the improvement/maintaining of muscle strength or endurance.…”

Acute responses of high-intensity circuit training in women: Low physical fitness levels show higher muscle damage

“…It is important to point that this kind of protocol, lasting only 4 min, when applied four times per week during one month, was able to improve maximal oxygen uptake and muscular endurance in a similar sample of women 4 . Recently, other investigation found that this same protocol, made thrice during 16 weeks (total volume accumulated = 384 min), was sufficient to improve VO 2peak , intensity associated to VO 2peak , as well as body fat in healthy males similar to 30 min/day of moderate-continuous aerobic running (total volume = 1,440 min) 29 . Considering the low complexity and short time during this workout, new studies should investigate the chronic effects of whole body high intensity interval training on body composition of female population.…”