Effects of Different Types of High-Intensity Interval Training (HIIT) on Endurance and Strength Parameters in Children and Adolescents

Abstract

High-Intensity Interval Training (HIIT) promises high training effects on aerobic fitness in children, adolescents and adults in a relatively short time. It is therefore well-established in professional training settings. HIIT methods could also be suited to Physical Education (P.E.) lessons and contribute to students’ health and fitness. Since HIIT sessions need little time and equipment, they can be efficiently implemented in P.E. However, there are few studies which have examined non-running-based HIIT programs in the school sport setting. We therefore conducted an intervention study including 121 students aged 11–15 attending a secondary school in Baden Württemberg, Germany. The effects of three different forms of HIIT training varying in duration and content (4 × 4 HIIT, 12 × 1 HIIT, CIRCUIT) were analyzed. The training was conducted twice a week over 6 weeks (10–12 sessions). Strength and endurance performances were determined in pre- and posttests prior to and after the intervention. Results verified that all three HIIT programs led to significant improvements in aerobic fitness (p < 0.001; part ŋ2 = 0.549) with no significant interaction between time x group. In contrast to the running-based HIIT sessions, CIRCUIT training also led to significant improvements in all of the measured strength parameters. Retrospectively, students were asked to assess their perception of the training intervention. The HIIT sessions were well-suited to students who considered themselves as “athletic”. Less athletic students found it difficult to reach the necessary intensity levels. The evaluation showed that endurance training conducted in P.E. lessons needs a variety of different contents in order to sufficiently motivate students. Students perceiving themselves as “unathletic” may need additional support to reach the required intensities of HIIT. Circuit training sessions using whole-body drills can be efficiently implemented in the P.E. setting and contribute to students’ health and fitness.

Effects of running-based versus body-weight-based high-intensity interval training on physical fitness in healthy adolescents

“…Research has shown the ability of R-HIIT in the school setting to improve aerobic endurance (Bauer et al, 2022;Harnish et al, 2022). Our study found that B-HIIT also improved cardiorespiratory fitness in adolescents, which is consistent with other studies (Paulino da Silva Bento et al, 2021;Bossmann et al, 2022). Cardiac adaptation through HIIT training can explain why resistance exercises based on body weight can lead to similar aerobic fitness as running-based programs.…”

“…Various peripheral and central physiological factors could explain the elevated VO 2max after HIIT intervention (Bossmann et al, 2022). In this study, the possible reason why B-HIIT is superior to R-HIIT is that B-HIIT requires the recruitment of more fast muscle fibers as well as the mobilization of all types of muscle during exercise, thus leading to more blood lactate and consequently to an increase in VO 2max (Binzen et al, 2001).…”

“…A work-rest ratio of 2:1 is optimal for male and female participants in HIIT (Laurent et al, 2014), and exercise intensity of 75%-85% HRmax has been shown to generate positive emotions and contribute to adherence to a physical activity regimen (Malik et al, 2019). We chose the heart rate monitor because we considered it a more objective measure of exercise intensity than those used in most previous studies, which used a work-rest ratio of 1:1 and SPRINT as the mode and chose either all-out training or a percentage of maximal aerobic speed as a measure of exercise intensity (Paulino da Silva Bento et al, 2021;Solera-Martinez et al, 2021;Cao et al, 2022b;Bossmann et al, 2022;Lubans et al, 2022).…”

“…School physical education (PE) lessons provide opportunities for children and adolescents to participate in physical activity and promote their health, but, due to curriculum and personal reasons, each student only participates in exercise between 18% and 50% of the total time in a PE lesson (Gehris et al, 2012;Hollis et al, 2017;Breithecker et al, 2021;Bossmann et al, 2022). Therefore, traditional interventions to improve physical health, such as long-term moderate-intensity continuous training (MICT), do not seem suitable for the school environment (Paulino da Silva Bento et al, 2021).…”

“…Therefore, traditional interventions to improve physical health, such as long-term moderate-intensity continuous training (MICT), do not seem suitable for the school environment (Paulino da Silva Bento et al, 2021). In addition to the time factor, the intensity of PE lessons is insufficient, weakening their potential health benefits (Hollis et al, 2017;Breithecker et al, 2021;Bossmann et al, 2022). Therefore, it is necessary to explore and develop alternate ways to attract children and adolescents to realize the many health benefits related to regular physical activity.…”