Affective and Enjoyment Responses to Sprint Interval Training in Healthy Individuals: A Systematic Review and Meta-Analysis

Abstract

Sprint interval training (SIT) is characterized by intensity of “all-out” effort and superior time-efficiency compared to traditional moderate-intensity continuous training (MICT) and has been proposed as one viable solution to address the commonly reported barrier of lack of time for physical activity. While substantial physiological benefits of participation in SIT have been well-documented, the psychological responses to SIT are less clear. No systematic review has been conducted thus far to respond to the assumption that its supramaximal intensity will induce adverse feelings. Therefore, the aim of the present study was to synthesize studies analyzing affective and enjoyment responses to SIT and to compare the responses to SIT with MICT and other high intensity interval training (HIIT) protocols with lower intensities. After searching relevant databases up until 22nd March 2021, twenty-five studies meeting the inclusion criteria were included in the present review. Random effect meta-analysis using the pooled data demonstrated that SIT induced similar post-exercise affective valences during the training compared to MICT and HIIT, but lower affective valences immediately post-exercise compared to MICT. Moreover, affective responses during SIT decreased to negative valences according to the results from most included studies, while low-volume SIT protocols with shorter sprint duration and repetitions induced more positive affective responses. Level of enjoyment after SIT were positive and were comparable to MICT or HIIT. Overall, the results from the existing literature indicate that SIT might cause unpleasant feelings during the training and be perceived less pleasurable than MICT immediately post training but could be a comparably enjoyable modality for healthy individuals in relation to MICT or HIIT, despite its supramaximal intensity. Low-volume SIT may be a realistic option for individuals seeking a time-efficient workout with comparable affective responses to MICT or HIIT.Systematic Review Registration[https://www.crd.york.ac.uk/PROSPERO], Identifier [CRD42021284898].

Cardiorespiratory and Neuromuscular Improvements Plateau after 2 wk of Sprint Interval Training in Sedentary Individuals

“…Under these training conditions, the magnitude of improvement was similar compared with the results reported by Burgomaster et al (8), who proposed a protocol involving 30-s efforts and 4 min of recovery with less sprints. These findings are important because shorter sprints are known to induce more positive affective responses and cause less unpleasant feelings than longer sprints in nonaccustomed populations (14). In addition, the results of the comparison between the 8-sprint sessions show that the participants were able to maintain a greater mean PO over the sprints with a similar lactate accumulation, reflecting an increased fatigue resistance and exercise capacity after SIT (28).…”

“…Furthermore, it appears that sprint length can be shortened and that the training frequency and the number of sprints can be reduced with no detrimental consequences for the increases in V̇O 2max . This information is relevant as SIT could elicit adverse affective responses and lower adherence to training given its very intense nature (14). Moreover, showing that similar improvements in cardiorespiratory fitness can be obtained with fewer and/or shorter sprints is important for promoting physical exercise in the general population.…”

Short High-Intensity Interval Exercise for Workplace-Based Physical Activity Interventions: A Systematic Review on Feasibility and Effectiveness

“…Further, the variety of the exercise selection appears to be a key factor in facilitating exercise engagement, as a single exercise mode might not facilitate adherence or compliance [21]. In this context, time-efficient and enjoyable exercise modalities, such as high-intensity interval training (HIT) [22][23][24], could represent a strategy to overcome the perceived barriers to physical activity participation within the workplace [9]. HIT was defined as "either repeated short (< 45-s) to long (2-4 min) bouts of rather high-intensity exercise, or short (< 10-s) to long (20-30-s) all-out sprints, interspersed with recovery periods" [25].…”

“…Indeed, HIT has been criticised for its strenuous nature, which might undermine confidence in sustaining exercise behaviour over time, particularly in clinical or sedentary populations [28]. On the contrary, some evidence reported comparable, or even superior, enjoyment following HIT than after moderate-intensity exercise, possibly as a result of a positive interplay between effort and discomfort counteracted by time efficiency and continuously changing stimuli [22][23][24]. Therefore, since HIT can be performed in small groups and can be adapted to the fitness level, skills, and needs of everyone, it has been viewed as a viable alternative for workplace physical activity programmes.…”

Respostas afetivas de um programa de treinamento de alta intensidade com kettlebell: estudo piloto

“…However, studies about ARs related to HIIT are still inconclusive. This is because the different ways of manipulating the HIIT prescription variables (e.g., duration of effort and rest and effort: rest ratio) can impact ARs [19][20][21].…”