Low volume sprint interval training versus high volume...

Quote:

All the three studies below compared low volume sprint interval
training to high volume endurance training. Despite large
dissimilarities between these exercise regimens the studies indicate
that low volume sprint interval training and high volume endurance
training appear to produce very similar adaptive changes in the body.
These include impvoved peripheral artery distensibility, increased
muscle oxidative capacity, increased muscle buffering capacity and
increased muscle glycogen content. However note that all the studies
were relatively short term (6 weeks or less). I suspect there would've
been more difference between the groups in the long term.

I also recommend reading the comments Keith Baar makes on the last
study in the Journal of Physiology. They can be found here:http://www.pubmedcentral.nih.gov/articlerender.fcgi?tool=pubmed&pubme...

Am J Physiol Regul Integr Comp Physiol. 2008 Apr 23 [Epub ahead of
print]
Related Articles, Links
ï¿½ ï¿½ Click here to read
ï¿½ ï¿½ Sprint interval and traditional endurance training induce similar
improvements in peripheral arterial stiffness and flow mediated
dilation in healthy humans.

ï¿½ ï¿½ Rakobowchuk M, Tanguay S, Burgomaster KA, Howarth KR, Gibala MJ,
Macdonald MJ.

ï¿½ ï¿½ Kinesiology, McMaster University, Hamilton, Canada.

ï¿½ ï¿½ Low-volume sprint interval training (SIT), or repeated sessions of
brief, intense intermittent exercise, elicits metabolic adaptations
that resemble traditional high-volume endurance training (ET). The
effects of these different forms of exercise training on vascular
structure and function remain largely unexplored. To test the
hypothesis that SIT and ET would similarly improve peripheral artery
distensibility and endothelial function and central artery
distensibility, we recruited 20 healthy untrained subjects (age: 23.3
+/- 2. Cool

and had them perform 6 wk of SIT or ET (n = 5 men and 5 women
per group). The SIT group completed 4-6 x 30s "all-out" Wingate Tests
separated by 4.5 min of recovery, 3 d/wk. The ET group completed 40-60
min of cycling at 65% of their VO2peak, 5 d/wk. Popliteal endothelial
function, both relative and normalized to shear stimulus, was improved
after training in both groups (main effect for time, P<0.05). Carotid
artery distensibility was not statistically altered by training
(p=0.29) in either group, however popliteal artery distensibility was
improved in both groups to the same degree (main effect, P<0.05). We
conclude that SIT is a time-efficient strategy to elicit improvements
in peripheral vascular structure and function that are comparable to
ET. However, alterations in central artery distensibility may require
a longer training stimuli and/or greater initial vascular stiffness
than observed in this group of healthy subjects. Key words:
endothelial function, artery stiffness, high intensity training,
intima-media thickness.

ï¿½ ï¿½ PMID: 18434437 [PubMed - as supplied by publisher]

ï¿½ ï¿½ Related Articles

ï¿½ ï¿½ ï¿½ ï¿½ * Similar metabolic adaptations during exercise after low
volume sprint interval and traditional endurance training in humans.
[J Physiol. 2008]
ï¿½ ï¿½ ï¿½ ï¿½ * Short-term sprint interval versus traditional endurance
training: similar initial adaptations in human skeletal muscle and
exercise performance. [J Physiol. 2006]
ï¿½ ï¿½ ï¿½ ï¿½ * Six sessions of sprint interval training increases muscle
oxidative potential and cycle endurance capacity in humans. [J Appl
Physiol. 2005]
ï¿½ ï¿½ ï¿½ ï¿½ * Effect of short-term sprint interval training on human
skeletal muscle carbohydrate metabolism during exercise and time-trial
performance. [J Appl Physiol. 2006]
ï¿½ ï¿½ ï¿½ ï¿½ * Endothelial function of young healthy males following whole
body resistance training. [J Appl Physiol. 2005]
ï¿½ ï¿½ ï¿½ ï¿½ * ï¿½ See all Related Articles...

J Physiol. 2008 Jan 1;586(1):151-60. Epub 2007 Nov 8.
Related Articles, Links
ï¿½ ï¿½ Click here to read
ï¿½ ï¿½ Similar metabolic adaptations during exercise after low volume
sprint interval and traditional endurance training in humans.

ï¿½ ï¿½ Burgomaster KA, Howarth KR, Phillips SM, Rakobowchuk M, Macdonald
MJ, McGee SL, Gibala MJ.

ï¿½ ï¿½ Exercise Metabolism Research Group, Department of Kinesiology,
McMaster University, Hamilton, Ontario, Canada.

ï¿½ ï¿½ Low-volume 'sprint' interval training (SIT) stimulates rapid
improvements in muscle oxidative capacity that are comparable to
levels reached following traditional endurance training (ET) but no
study has examined metabolic adaptations during exercise after these
different training strategies. We hypothesized that SIT and ET would
induce similar adaptations in markers of skeletal muscle carbohydrate
(CHO) and lipid metabolism and metabolic control during exercise
despite large differences in training volume and time commitment.
Active but untrained subjects (23 +/- 1 years) performed a constant-
load cycling challenge (1 h at 65% of peak oxygen uptake (.VO(2peak))
before and after 6 weeks of either SIT or ET (n = 5 men and 5 women
per group). SIT consisted of four to six repeats of a 30 s 'all out'
Wingate Test (mean power output approximately 500 W) with 4.5 min
recovery between repeats, 3 days per week. ET consisted of 40-60 min
of continuous cycling at a workload that elicited approximately 65%
(mean power output approximately 150 W) per day, 5 days per week.
Weekly time commitment (approximately 1.5 versus approximately 4.5 h)
and total training volume (approximately 225 versus approximately 2250
kJ week(-1)) were substantially lower in SIT versus ET. Despite these
differences, both protocols induced similar increases (P < 0.05) in
mitochondrial markers for skeletal muscle CHO (pyruvate dehydrogenase
E1alpha protein content) and lipid oxidation (3-hydroxyacyl CoA
dehydrogenase maximal activity) and protein content of peroxisome
proliferator-activated receptor-gamma coactivator-1alpha. Glycogen and
phosphocreatine utilization during exercise were reduced after
training, and calculated rates of whole-body CHO and lipid oxidation
were decreased and increased, respectively, with no differences
between groups (all main effects, P < 0.05). Given the markedly lower
training volume in the SIT group, these data suggest that high-
intensity interval training is a time-efficient strategy to increase
skeletal muscle oxidative capacity and induce specific metabolic
adaptations during exercise that are comparable to traditional ET.

ï¿½ ï¿½ Publication Types:

ï¿½ ï¿½ ï¿½ ï¿½ * Research Support, Non-U.S. Gov't

ï¿½ ï¿½ PMID: 17991697 [PubMed - in process]

ï¿½ ï¿½ Related Articles

ï¿½ ï¿½ ï¿½ ï¿½ * Short-term sprint interval versus traditional endurance
training: similar initial adaptations in human skeletal muscle and
exercise performance. [J Physiol. 2006]
ï¿½ ï¿½ ï¿½ ï¿½ * Six sessions of sprint interval training increases muscle
oxidative potential and cycle endurance capacity in humans. [J Appl
Physiol. 2005]
ï¿½ ï¿½ ï¿½ ï¿½ * Effect of short-term sprint interval training on human
skeletal muscle carbohydrate metabolism during exercise and time-trial
performance. [J Appl Physiol. 2006]
ï¿½ ï¿½ ï¿½ ï¿½ * Sprint interval and traditional endurance training induce
similar improvements in peripheral arterial stiffness and flow
mediated dilation in healthy humans. [Am J Physiol Regul Integr Comp
Physiol. 2008]
ï¿½ ï¿½ ï¿½ ï¿½ * Two weeks of high-intensity aerobic interval training
increases the capacity for fat oxidation during exercise in women. [J
Appl Physiol. 2007]
ï¿½ ï¿½ ï¿½ ï¿½ * ï¿½ See all Related Articles...

J Physiol. 2006 Sep 15;575(Pt 3):901-11. Epub 2006 Jul 6.
Related Articles, Links
ï¿½ ï¿½ Click here to read Click here to read
ï¿½ ï¿½ Comment in:

ï¿½ ï¿½ ï¿½ ï¿½ * J Physiol. 2006 Sep 15;575(Pt 3):690.

ï¿½ ï¿½ Short-term sprint interval versus traditional endurance training:
similar initial adaptations in human skeletal muscle and exercise
performance.

ï¿½ ï¿½ Gibala MJ, Little JP, van Essen M, Wilkin GP, Burgomaster KA,
Safdar A, Raha S, Tarnopolsky MA.

ï¿½ ï¿½ Department of Kinesiology IWC AB122, McMaster University, 1280
Main Street West, Hamilton, Ontario, L8S 4K1, Canada.
giba... at (no spam) mcmaster.ca

ï¿½ ï¿½ Brief, intense exercise training may induce metabolic and
performance adaptations comparable to traditional endurance training.
However, no study has directly compared these diverse training
strategies in a standardized manner. We therefore examined changes in
exercise capacity and molecular and cellular adaptations in skeletal
muscle after low volume sprint-interval training (SIT) and high volume
endurance training (ET). Sixteen active men (21 +/- 1 years, ) were
assigned to a SIT or ET group (n = 8 each) and performed six training
sessions over 14 days. Each session consisted of either four to six
repeats of 30 s 'all out' cycling at approximately 250% with 4 min
recovery (SIT) or 90-120 min continuous cycling at approximately 65%
(ET). Training time commitment over 2 weeks was approximately 2.5 h
for SIT and approximately 10.5 h for ET, and total training volume was
approximately 90% lower for SIT versus ET ( approximately 630 versus
approximately 6500 kJ). Training decreased the time required to
complete 50 and 750 kJ cycling time trials, with no difference between
groups (main effects, P </= 0.05). Biopsy samples obtained before and
after training revealed similar increases in muscle oxidative
capacity, as reflected by the maximal activity of cytochrome c oxidase
(COX) and COX subunits II and IV protein content (main effects, P </> 0.05), but COX II and IV mRNAs were unchanged. Training-induced
increases in muscle buffering capacity and glycogen content were also
similar between groups (main effects, P </= 0.05). Given the large
difference in training volume, these data demonstrate that SIT is a
time-efficient strategy to induce rapid adaptations in skeletal muscle
and exercise performance that are comparable to ET in young active
men.

ï¿½ ï¿½ Publication Types:

ï¿½ ï¿½ ï¿½ ï¿½ * Comparative Study
ï¿½ ï¿½ ï¿½ ï¿½ * Research Support, Non-U.S. Gov't

ï¿½ ï¿½ PMID: 16825308 [PubMed - indexed for MEDLINE]

ï¿½ ï¿½ Related Articles

ï¿½ ï¿½ ï¿½ ï¿½ * Similar metabolic adaptations during exercise after low
volume sprint interval and traditional endurance training in humans.
[J Physiol. 2008]
ï¿½ ï¿½ ï¿½ ï¿½ * Six sessions of sprint interval training increases muscle
oxidative potential and cycle endurance capacity in humans. [J Appl
Physiol. 2005]
ï¿½ ï¿½ ï¿½ ï¿½ * Effect of short-term sprint interval training on human
skeletal muscle carbohydrate metabolism during exercise and time-trial
performance. [J Appl Physiol. 2006]
ï¿½ ï¿½ ï¿½ ï¿½ * Divergent response of metabolite transport proteins in human
skeletal muscle after sprint interval training and detraining. [Am J
Physiol Regul Integr Comp Physiol. 2007]
ï¿½ ï¿½ ï¿½ ï¿½ * Effect of two different intense training regimens on
skeletal muscle ion transport proteins and fatigue development. [Am J
Physiol Regul Integr Comp Physiol. 2007]
ï¿½ ï¿½ ï¿½ ï¿½ * ï¿½ See all Related Articles...