Effects of High-Intensity Interval Walking Training on Physical Fitness and Blood Pressure in Middle-Aged and Older People

Abstract

KEN-ICHI NEMOTO, MS; HIROKAZU GEN-NO, PHD; SHIZUE MASUKI, PHD; KAZUNOBU OKAZAKI, PHD; AND HIROSHI NOSE, MD, PHD OBJECTIVE: To examine whether high-intensity interval walking training increased thigh muscle strength and peak aerobic capacity and reduced blood pressure more than moderateintensity continuous walking training. From May 18, 2004, to October 15, 2004 (5-month study period), 60 men and 186 women with a mean ± SD age of 63±6 years were randomly divided into 3 groups: no walking training, moderate-intensity continuous walking training, and high-intensity interval walking training. Participants in the moderate-intensity continuous walking training group were instructed to walk at approximately 50% of their peak aerobic capacity for walking, using a pedometer to verify that they took 8000 steps or more per day for 4 or more days per week. Those in the high-intensity interval walking training group, who were monitored by accelerometry, were instructed to repeat 5 or more sets of 3-minute low-intensity walking at 40% of peak aerobic capacity for walking followed by a 3-minute high-intensity walking above 70% of peak aerobic capacity for walking per day for 4 or more days per week. Isometric knee extension and flexion forces, peak aerobic capacity for cycling, and peak aerobic capacity for walking were all measured both before and after training. PARTICIPANTS AND METHODS: RESULTS:The targets were met by 9 of 25 men and 37 of 59 women in the no walking training group, by 8 of 16 men and 43 of 59 women in the moderate-intensity continuous walking training group, and by 11 of 19 men and 31 of 68 women in the highintensity interval walking training group. In the high-intensity interval walking training group, isometric knee extension increased by 13%, isometric knee flexion by 17%, peak aerobic capacity for cycling by 8%, and peak aerobic capacity for walking by 9% (all, P<.001), all of which were significantly greater than the increases observed in the moderate-intensity continuous walking training group (all, P<.01). Moreover, the reduction in resting systolic blood pressure was higher for the high-intensity interval walking training group (P=.01).CONCLUSION: High-intensity interval walking may protect against age-associated increases in blood pressure and decreases in thigh muscle strength and peak aerobic capacity.

Continuous and interval training programs using deep water running improves functional fitness and blood pressure in the older adults

“…Finally, both types of training were predominantly aerobic, even during the stimulus period of interval training, because they were performed below or at an intensity 17 on the Borg scale, with the exception of the last mesocycle (Alberton et al 2013a, b). Our results do not corroborate those of other studies that reported a greater effect of interval training on oxygen consumption and BP in the elderly (Nemoto et al 2007;Mitranun et al 2014). This difference may be explained because in these studies, the intensity of the continuous group was fixed at light to moderate throughout the training, while the intensity of stimulus period of interval training was very intense and predominantly anaerobic.…”

Exercise Effects on Methylation ofASCGene

“…Taken together, the main purpose of this study is to investigate whether such epigenetic changes as methylation of the ASC and p15 genes are influenced by age or chronic moderate exercise, namely a 6-month high-intensity interval walking regimen [17], in older subjects.…”

Self selected walking speed in overweight adults: Is this intensity enough to promote health benefits?

“…Despite the use of self selected intensity has been supported with sedentary individuals to promote positive affective responses 23 and may influence exercise adherence, physical activity prescription has to be done and supervised by a professional, because exerciseinduced health benefits, has to have adequately controlled intensities. Nemoto et al 8 shows that high-intensity interval walking may protect against age-associated increases in blood pressure and decreases in thigh muscle strength and peak aerobic capacity more than moderate intensity continuous walking training. However, we have to be conscious of the professional guidance needs to achieve exercise maximal benefits and to reduce participant risks in an inadequate exercise program.…”

“…2,[5][6][7][8][9][10] However, most of these benefits are linked to the physical activity intensity, and with higher intensities comes greater benefits. 7 Contemporary epidemiologic messages stimulate an active lifestyle.…”