Effects of self-paced high-intensity interval training and moderate-intensity continuous training on the physical performance and psychophysiological responses in recreationally active young adults

Optimal dose of vigorous physical activity on cardiorespiratory and perceptual response for sedentary youths using internal load monitoring

Introduction

Vigorous physical activity (VPA) has been demonstrated to enhance cardiorespiratory fitness (CRF) in sedentary college students more effectively than other PA. However, differences in training volume may affect this outcome. This study examines the physiological, psychological, and internal training load (ITL) characteristics of VPA with varying volumes in a single session.

Methods

Thirty sedentary college students were divided into three groups: high-intensity interval training (HIIT), sprint interval training (SIT), and threshold training (THR). PA process was monitored. The study measured various cardiorespiratory parameters, including heart rate (HR), respiratory waveform and amplitude, respiratory rate (RR), tidal volume (TV), minute ventilation volume (VE), fractional concentration of oxygen in end-tidal gas (O2%), fractional concentration of end-tidal carbon dioxide (CO2%), global oxygen consumption (VO2), carbon dioxide discharge (VCO2), and the amount of carbon dioxide in the air. The following physiological indicators were measured: carbon dioxide discharge (VCO2), Oxygen pulse (OP), and respiratory exchange ratio (RER). Additionally, subjective perception indicators were recorded, including the feeling scale (FS), rating of perceived exertion (RPE), and dual-mode model (DMM). The session-RPE (s-RPE) and Edward's TRIMP were used to measure ITL.

Results

There were no significant differences in HR across the three conditions. THR had the highest level of TV (p = 0.043), but RR was significantly lower than that of HIIT and SIT (p < 0.01). HIIT had the highest levels of VO2, VCO2, O2%, and OP (p < 0.05). RPE was higher in HIIT and SIT compared to THR (p < 0.01), but the difference in FS was not significant. The DMM time-domain trajectories were similar in HIIT and THR. The correlation between exercise intensity, RPE, and FS was highest in THR group (r = 0.453, r = -0.58, r = -0.885). ITL did not show a significant difference between three conditions, but TRIMP and s-RPE readings were opposite in magnitude.

Conclusion

This study proposes that using an appropriate amount of THR to foster interest and adaptive strength during the PA habit establishment period, incorporating HIIT to enhance exercise efficiency during the adaptation period, and implementing SIT to reduce the monotony may effectively enhance the cardiorespiratory fitness of sedentary college students and establish PA habit.

The effects of affect-guided interval training on pleasure, enjoyment, and autonomy: A registered report

This registered report tested the effects of a novel exercise protocol, namely affect-guided interval training, on motivationally relevant variables of remembered pleasure, forecasted pleasure, enjoyment, and autonomy. Affect-guided interval training (AIT) consisted of 60-s intervals that alternated between the highest pleasant intensity and lowest pleasant intensity for 20 min; this was intended to minimize the potential displeasure of traditional high-intensity interval training. The novel protocol was compared to self-selected exercise intensity (30 min) and high-intensity interval training (60-s intervals for 20 min). All sessions were, on average, vigorous in intensity (80-89% peak heart rate). Data indicate that the AIT session was experienced as the most pleasant, had the most pleasant slope of affect, was remembered as the most pleasant, resulted in the most positive affective forecasts, and was the most enjoyable. Both the affect-guided interval session and self-selected exercise session resulted in greater autonomy than high-intensity interval training. Several evaluative and motivationally relevant variables, including (a) remembered pleasure, (b) enjoyment, and (c) forecasted pleasure were predicted by (a) experienced pleasure, the (b) pleasure experienced at the end of exercise, and (c) the slope of pleasure experienced throughout the exercise session. Overall, this study suggests that affect-guided interval training is a feasible and positive alternative that can be included as a viable option for exercise programming.

Small-Sided Games versus Continuous Endurance Training in Female Handball Players

The main aim of the study was to compare the training methods of continuous endurance training versus handball small-sided games (SSGs) in female handball players during the preseason. Eighteen female handball players from a first league in the Czech Republic voluntarily participated in the study. They were divided into two groups (the SSG group [n = 9; age: 21.22 ± 3.03 years] and a running group (RG) [n = 9; age: 23.78 ± 3.77 years]). Both groups continued regular preseason training for six weeks. The SSG group played two small-sided games per week (a total of 12 games during the monitoring period) in their training sessions during the monitored six-week period. The RG ran twice per week, participating in continuous endurance training in the 12 training sessions during the monitored six-week period. Fitness tests (pretest/posttest) were performed prior to the six weeks of intervention and one week afterwards. The order of the fitness tests in sequence was as follows: 20-m and 30-m sprints, a Modified Agility T test (MAT), a Standing Long-Jump Test, ball-throwing velocity, and a Yo-Yo Intermittent Test level 1. In the SSG group, there was a significant improvement in the T test (p = 0.034), ball-throwing velocity (p = 0.019), and the Yo-Yo IR1 (p = 0.003) performance. The RG showed a significant improvement in the Standing Long-Jump Test (p = 0.049), ball-throwing velocity (p = 0.003), and the Yo-Yo IR1 (p = 0.003) performance. In conclusion, the SSGT method had a positive effect on female players' MAT, ball-throwing velocity and YoYo IR1 results, and the CERT method had a significant effect only on the YoYo IR1 results. Handball SSGs are a more suitable training method due to exercise specificity.

"I just had the feeling that the interval training is more beneficial": young adults' subjective experiences of physical fitness and the role of training modes

Objective

Compelling evidence has shown that high-intensity interval training (HIIT) is associated with substantial increases in physical fitness. However, little is known about whether and how individuals experience these adaptations over time. The purpose of this study is, therefore, to explore how physically inactive young adults subjectively experience physical fitness and its development as they start to exercise and how these experiences relate to different intensity domains (i.e., moderate and severe) as well as to training modes [i.e., HIIT and moderate intensity continuous training (MICT)] and their sequential administration (i.e., HIIT-MICT and MICT-HIIT).

Methods

Thirty-one inactive participants completed a 15-week two-period sequential exercise intervention in which they first trained for six weeks in a HIIT or a MICT group and subsequently switched training modes. Interviews using the biographical mapping method were conducted at the end of the intervention to assess participants' exercise- and fitness-related experiences over the past weeks. To assess experiential patterns, we conducted a reflexive thematic analysis.

Results

We developed three themes that represent the temporal and processual character of starting to exercise after a prolonged period of inactivity: (1) Inactive young adults are not all the same when starting to exercise; (2) Developing physical fitness is a multi-faceted and individual experience; and (3) Feeling physically fit (or not) fosters large-scale effects.

Conclusion

Our results show that, in retrospect, participants mostly deemed HIIT to be more effective than MICT. Our findings also emphasize that physical fitness is a complex and subjective experience that manifests in various ways over time. The idiosyncrasy of physical fitness experiences reiterates the necessity for individually tailored exercise prescriptions instead of one-size-fits-all approaches.

Children's Influence on Their Parents' Satisfaction with Physical Activity in Nature: An Exploratory Study

Physical activity in nature has several benefits as it is important for good health, offering physical, social, psychological or even ecological benefits. Nevertheless, in order to maintain adherence to this practice, high levels of satisfaction with the practice are necessary. The objective of this study is to explore whether children's characteristics influence parental satisfaction with physical activity in nature, analyzing possible differences according to the gender and age of their children. Two hundred and eighty parents responded to two sociodemographic questions in addition to the Physical Activity Enjoyment Scale (PACES), which consists of 16 items. The normality of the data was determined using the Kolmogorov-Smirnov test. Subsequently, nonparametric tests were used to analyze the variables of gender and age in the items, dimensions and total scores of the questionnaire. Statistical differences were found in some of the positive items, which varied according to the age of the children. However, no significant differences were found in the items with respect to the children's gender or when examining the dimensions or total score of the questionnaire based on both variables. Likewise, age did not show significant correlations with the dimensions and the total score of the questionnaire. Consequently, this study indicates that a child's age may influence parents' positive perceptions of the enjoyment of physical activity in nature. Similarly, the gender of the child does not seem to influence these perceptions.

Effect of High-Intensity Interval Training vs. Moderate-Intensity Continuous Training on Fat Loss and Cardiorespiratory Fitness in the Young and Middle-Aged a Systematic Review and Meta-Analysis

OBJECTIVES

This systematic review is conducted to evaluate the effect of high-intensity interval training (HIIT) and moderate-intensity continuous training (MICT) on body composition and cardiorespiratory fitness (CRF) in the young and middle-aged.

METHODS

Seven databases were searched from their inception to 22 October 2022 for studies (randomized controlled trials only) with HIIT and MICT intervention. Meta-analysis was carried out for within-group (pre-intervention vs. post-intervention) and between-group (HIIT vs. MICT) comparisons for change in body mass (BM), body mass index (BMI), waist circumference (WC), percent fat mass (PFM), fat mass (FM), fat-free mass (FFM), and CRF.

RESULTS

A total of 1738 studies were retrieved from the database, and 29 studies were included in the meta-analysis. Within-group analyses indicated that both HIIT and MICT can bring significant improvement in body composition and CRF, except for FFM. Between-group analyses found that compared to MICT, HIIT brings significant benefits to WC, PFM, and VO_2peak.

CONCLUSIONS

The effect of HIIT on fat loss and CRF in the young and middle-aged is similar to or better than MICT, which might be influenced by age (18-45 years), complications (obesity), duration (>6 weeks), frequency, and HIIT interval. Despite the clinical significance of the improvement being limited, HIIT appears to be more time-saving and enjoyable than MICT.

Effects of High-Intensity Interval Training and Continuous Aerobic Training on Health-Fitness, Health Related Quality of Life, and Psychological Measures in College-Aged Smokers

The study examined the effects of exercise on health-fitness, health related quality of life (HRQOL), and psychological measures in college-aged smokers. Outcomes included HRQOL, hemodynamic, anthropometric, lung function, and cardiorespiratory endurance. Sixty physically inactive college-aged male smokers (18-30 years) were randomly assigned into three groups: high-intensity interval training (HIIT), continuous aerobic training (CAT), and a control (CON). Both HIIT and CAT groups completed 8 weeks of non-consecutive cycling sessions thrice weekly. The CON group were not subjected to the exercise intervention. Sixty participants met the inclusion criteria. Of these, 48 (HIIT: n = 18, CAT: n = 16, CON: n = 14) participants completed the study and were included in the final analysis. Compared to CON, HIIT significantly (p = 0.01) improved forced expiratory flow (FEF_75%) more than the CAT group (p = 0.29). HIIT provided a significant (p = 0.04) improvement in FEF_75% compared to CAT. Recovery heart rate (RHR) was significantly improved in participants assigned to HIIT (p = 0.00) and CAT (p = 0.002) groups compared with the CON. A significant difference in RHR was found in HIIT compared to CAT. The study findings indicate that both HIIT and CAT exercise interventions significantly improve markers of lung function and cardiorespiratory endurance, respectively. However, findings suggested that HIIT should be the preferred form of exercise regime among college-aged smokers for more significant, healthier benefits.

A Rapid Review of Randomized Trials Assessing the Effects of High-Intensity Interval Training on Depressive Symptoms in People with Mental Illness

OBJECTIVE

to systematically search for randomized controlled trials comparing the effects of high-intensity interval training (HIIT) protocols vs. control without exercise or other exercise protocols, in patients with mental disorders experiencing depressive symptoms, and to provide some guidance based on the current HIIT literature to improve further interventions.

METHODS

we searched for relevant studies, published by 18 August 2022 on PubMed, Embase, PsycINFO and SPORTDiscus databases, that used a HIIT protocol, involving adults (≥18 years) with a diagnosis of a mental disorder, participating in a HIIT or a control condition, and assessed for depressive symptoms.

RESULTS

Four studies accounting for 108 participants (n HIIT = 55; n comparison groups = 53) met the inclusion criteria. Three out of the four studies included found significant improvements of depressive symptoms after 12 days to 8 weeks of intervention. However, there were no differences to other forms of low-to-moderate continuous exercise in 2/3 studies.

CONCLUSIONS

The limited evidence suggests the effectiveness of HIIT interventions for improving depressive symptoms in people with mental illness. However, HIIT was not superior to other exercise treatments, although a trend for its superiority may be recognized. A number of methodological issues should be considered in further interventions to better characterize and identify the most efficient HIIT modalities for the treatment of depressive symptoms in these patients.

The Effect of Self-Selected Exercise Workloads on Perceived Enjoyment and Self-Efficacy in Sedentary Adults

Self-selected workloads are shown to be more enjoyable than researcher-selected workloads. In addition, it is unclear if sedentary adults find aerobic interval or continuous exercise more pleasant. Therefore, the primary purpose of this study was to determine the effects of two acute bouts (interval vs. continuous) of self-selected moderate-intensity treadmill exercises on perceived enjoyment and self-efficacy towards exercise in a sedentary cohort. Methods: Sixteen sedentary adults completed two 30 min bouts of moderate-intensity treadmill activity, one interval and one continuous. Participants blindly (could not see speed, grade, and heart rate) selected their own treadmill workload with guidance from the Borg RPE 6-20 scale. Post-exercise self-efficacy and perceived enjoyment were assessed using the Self-Efficacy for Exercise Scale and the Physical Activity Enjoyment Scale, respectively. Exercise workloads using treadmill speed and grade and exercise heart rate were compared between trials. Results: No significant differences were found between conditions for self-selected workloads (p = 0.62), self-efficacy (p = 0.58), perceived enjoyment (p = 0.41), and heart rate (p = 0.12). Discussion: Sedentary individuals reported no difference in self-efficacy or perceived exercise enjoyment. Participants were, however, adequate in self-selecting their own intensities with RPE guidance as there were no differences in the workloads across conditions. These results suggest that when able to self-select moderate-intensity exercise workloads, sedentary individuals equally enjoy both interval and continuous exercise.

Impact of High-Intensity Interval Training on Body Composition and Depressive Symptoms in Adults under Home Confinement

The home confinement derived from the COVID-19 pandemic has led to drastic changes in people’s habits. This situation has influenced their eating, rest, physical activity and socialization patterns, triggering changes in their mental stability. It was demonstrated that physical activity is beneficial for people’s physical and mental health. By its moderate volume and requiring little space or material, high-intensity interval training (HIIT) could prove to be a valid alternative in a situation of confinement. The aim of the present study was to observe the impact of an 8-week HIIT protocol on the body composition and the depressive symptoms of adults in strict home confinement. A total of 21 healthy adults, both male and female, (35.4 ± 5.6 years old; 70.50 ± 12.1 kg; 171 ± 10 cm) were divided into an experimental group (EG, n = 11) who carried out an 8-week Tabata protocol, based upon calisthenic exercises with their own weight in their homes, and a control group (CG, n = 10) who did not carry out any systematic physical activity over the same period. Following the intervention, the EG experienced a significant reduction in percentage (t = 3.86, d = 0.57, p < 0.05) and in kg (t = 4.62, d = 0.29, p < 0.05) of body fat mass (BFM) and body fat mass index (BFMI) (t = 4.61, d = 0.31, p < 0.05), as well as a reduction in depressive symptoms (t = 6.48, d = 1.3, p < 0.05). These results indicate that HIIT is a potential public health tool that could possibly be prescribed to the population in case of future situations of home confinement.

Modification in Psychophysiological Stress Parameters of Soldiers after an Integral Operative Training Prior to a Real Mission

(1) Background. Military personel could be defined as “Tactical Athletes”. However, experimental evidence about the effects of new HIIT trainings in comparison with traditional training schedules is lacking. The aim of this study was to experimentally analyze the modifications on psycho-physiological and performance response of soldiers after completing experimental integral operative training. (2) Methods. A total of 43 male subjects of a special unit force of the Spanish armed forces were randomly selected and assigned into the experimental and control groups assessed after training and after deploying in a real operation area. The experimental group underwent an integral operative pre-mission 6-week training (IOT), and the control group, the 6-week traditional training. (3) Results. HIIT-based integral operative training significantly improved combat performance (melee combat score) and the psychophysiological stress response, as measured by heart rate variability indexes. (4) Conclusion. This study provides experimental evidence supporting a new integral operative effective for improved autonomic regulation, reduced perceived stress, melee and close-quarter combat techniques, in addition to aerobic and anaerobic performance and lower body strength in comparison with the traditional training.

Physiological and Psychological Responses to Three Distinct Exercise Training Regimens Performed in an Outdoor Setting: Acute and Delayed Response

The aim of this study was to compare the acute responses to three time-matched exercise regimens. Ten trained adults (age, maximum oxygen consumption (VO2max), and body mass index (BMI) = 25.9 ± 5.6 yr, 50.9 ± 5.4 mL·kg-1·min-1, and 22.1 ± 1.8 kg·m-2) completed sprint interval training (SIT) requiring 14 × 5 s efforts with 35 s of recovery, high-intensity interval training (HIIT) consisting of 18 × 15 s efforts at ~90% of peak heart rate (HRpeak) with 15 s of recovery, and vigorous continuous training (CT) consisting of 8.75 min at ~85 %HRpeak, in randomized order. Heart rate, blood lactate concentration, rating of perceived exertion, affective valence, and enjoyment were monitored. Moreover, indices of neuromuscular function, autonomic balance, diet, mental stress, incidental physical activity (PA), and sleep were measured 24 h after each session to analyze the magnitude of recovery. Both HIIT and CT exhibited a greater %HRpeak and time ≥ 90 %HRpeak than SIT (p < 0.05). Blood lactate and rating of perceived exertion were higher in response to SIT and HIIT vs. CT (p < 0.05); however, there were no differences in enjoyment (p > 0.05). No differences were exhibited in any variable assessed along 24 h post-exercise between conditions (p > 0.05). These data suggest that HIIT and CT accumulate the longest duration at near maximal intensities, which is considered a key factor to enhance VO2max.