The effects of two weeks low-volume self-regulated high-intensity interval training on cardiorespiratory fitness, exercise enjoyment, and intentions to repeat

Abstract

This study investigated the effect of low-volume self-regulated high-intensity interval training (SR-HIIT) on cardiorespiratory fitness (CRF), exercise enjoyment, and intentions to repeat. Ten untrained, physically active adults (five males and five females, age: 20.3 ± 0.5 years) undertook a 2-week control period followed by 2weeks SR-HIIT (6 x 10 min cycle ergometer sessions). Sessions involved alternate bouts at a rating of perceived exertion of 17 (work) and 11 (recovery), with bout durations self-regulated by the participant. Maximal aerobic capacity showed a small increase from post-control (3.14 ± 1.03 L.min -1 ) to post-training (3.45 ± 1.14 L.min -1 ; ̅ diff 0.31, 95%CI 0.06 L.min -1 , d = 0.28, 95%CL 0.11, 0.45). First ventilatory threshold showed a large increase from post-control (65.6 ± 2.1% VȮ2max) to post-training (68.0 ± 2.4% VȮ2max; ̅ diff 2.4, 95%CI 1.2%, d = 0.96, 95%CL 0.27, 1.62). Post-exercise enjoyment showed small ( ̅ diff 3.5, 95%CI 8.1 AU, d = 0.31) and medium ( ̅ diff 6.9, 95%CI 6.7 AU, d = 0.68) increases from SR-HIIT session 1-3 and 3-6, respectively. There were trivial to medium increases in intention to repeat SR-HIIT once per week (d = 0.06 to 0.63) and three times per week (d = 0.28 to 0.60). Low-volume SR-HIIT elicits meaningful improvements in CRF, is enjoyable, and facilitates good intentions to repeat, and may be an additional option for implementing HIIT to improve general population health and fitness.

Investigating Affective Responses to Remotely Delivered “At Home” Low Volume High Intensity Interval Exercise: A Non-Randomized Parallel Group Feasibility Study

“…This research has made a unique contribution to this understanding by examining affective responses to LV-HIIE “at home”. Although studies have explored this previously in laboratory settings (e.g., Niven et al, 2018 ; Campbell and Phillips, 2020 ), there is little evidence regarding responses in a more ecologically valid setting, and indeed if such studies can be undertaken. Overall, it was shown to be possible to recruit to and deliver a remote “at home” LV-HIIE single bout exercise intervention and collect research data.…”