Anaerobic benefits of high intensity interval training versus continuous steady-state training

Exercise tests.;Exercise -- Physiological aspects.;Exercise -- Health aspects.

Schuette, JeffPorcari, John ;

University of Wisconsin

关键词: Exercise tests.;    Exercise -- Physiological aspects.;    Exercise -- Health aspects.;   

Others  :  https://minds.wisconsin.edu/bitstream/handle/1793/69711/Schuette_Jeff_Thesis.pdf?sequence=1&isAllowed=y

瑞士|英语

来源: University of Wisconsin

【 摘 要 】

The purpose of this study was to compare the effects of two high intensity interval training (HIIT) protocols and a steady-state protocol on anaerobic capacity after 8 weeks of training. Fifty-five untrained college-aged subjects (17 male, 38 female) completed this 8-week training study. The subjects were randomly assigned to one of three training protocols (steady-state, Tabata, or Meyer). The steady-state group (n=19) completed 20 minutes of exercise at 90% of ventilatory threshold. The Tabata group (n=21) completed eight intervals of 20 seconds at 170% VO2max, with 10 seconds rest in between each bout. The Meyer group (n=15) completed 30 seconds at 100% of the PPO at VO2max, with 60 seconds of active rest at an output that made the average of the intervals equal to 90% of ventilatory threshold. This was repeated 13 times for a total of 20 minutes of exercise. Each subject completed 24 sessions of their respective training protocol. Pre and post-test Wingate anaerobic tests (WAnT) were used to assess the changes in peak power output (PPO), mean power output (MPO), and rate to fatigue. There were significant improvements in PPO (steady-state=+6.7%, Tabata=+9.1%, Meyer=+4.4%), PPO/kg (steady-state=+7.8%, Tabata=+8.5%, Meyer=+5.1%), MPO (steady-state=+3.4%, Tabata=+8.1%, Meyer=+9.8%), and MPO/kg (steady-state=+4.3%, Tabata=+6.8%, Meyer=+6.1%) in all three training groups (p<.05). Rate to fatigue significantly digressed in all three groups (p<.05, steady-state=-3.7%, Tabata=-9.2%, Meyer=-3.0%). There were no significant differences between the three groups. The results of this study indicate that untrained individuals can improve their anaerobic capacity regardless of the training protocol utilized.