Psychological Responses to High-Intensity Interval Training: A Comparison of Graded Walking and Ungraded Running at Equivalent Metabolic Loads

Abstract

High-intensity interval training (HIIT) is highly beneficial for health and fitness and is well tolerated. Treadmill-based HIIT normally includes running interspersed with walking. The purpose of this study was to compare ungraded running and graded walking HIIT on perceived exertion, affective valence, and enjoyment. Thirty-four active, healthy adults completed maximal testing and two 20-min HIIT trials alternating between 85% of VO2peak and a comfortable walking speed. Affective valence, enjoyment, and perceived exertion, both overall (ratings of perceived exertion [RPE]-O) and legs only (RPE-L), were measured. RPE-O and affective valence were similar between HIIT trials (p > .05), RPE-L was higher for walk HIIT (p < .05), and enjoyment was higher for run HIIT (p < .05). Findings indicate that both walk and run HIIT produce exertion, affective, and enjoyment responses that are positive and possibly supportive of exercise behavior. Walk HIIT may be desirable for individuals who are unable or do not want to run.

Effects of 16 weeks of pyramidal and polarized training intensity distributions in well‐trained endurance runners

“…Traditionally, training intensity is considered of paramount importance to maximize the physiological and performance adaptations of well‐trained athletes, showing its greatest role in the consolidation of these benefits in the 14 days prior to the athletes’ main target race. 11 Thus, peaking cannot be explained by a single value; rather, it is the result of a combination of muscular, cardiovascular, hormonal and psychological factors derived from high intensity training 37 , 38 which act in synergy to maximize training adaptations. According to this logic, a gradual increase of intensity throughout a training program can facilitate the achievement of peak performance in correspondence to the goal.…”

“…7,11,36 Traditionally, training intensity is considered of paramount importance to maximize the physiological and performance adaptations of well-trained athletes, showing its greatest role in the consolidation of these benefits in the 14 days prior to the athletes' main target race. 11 Thus, peaking cannot be explained by a single value; rather, it is the result of a combination of muscular, cardiovascular, hormonal and psychological factors derived from high intensity training 37,38 One of the strengths of the present study is that training load was constant between all four groups to allow for isolated manipulations of TID. This approach can provide a unique insight into the effects of periodization patterns on performance outcomes in high-level athletes, where it is often difficult to control for these types of interventions.…”