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Uniqueness of interval and continuous training at the same maintained exercise intensity.

E M Gorostiaga1, C B Walter, C Foster

  • 1College of Kinesiology, University of Illinois, Chicago 60680.

European Journal of Applied Physiology and Occupational Physiology
|January 1, 1991
PubMed
Summary

Interval training (IT) significantly boosts aerobic power (VO2max) and exercise capacity more than continuous training (CT). However, CT enhances muscle oxidative capacity and lactate management during sustained exercise.

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Area of Science:

  • Exercise Physiology
  • Sports Science
  • Human Performance

Background:

  • Continuous training (CT) and interval training (IT) are common fitness improvement methods.
  • Previous research shows inconsistencies regarding the superiority of CT or IT for enhancing fitness.

Purpose of the Study:

  • To compare the effects of CT and IT on aerobic power, exercise capacity, and muscle adaptations.
  • To evaluate the impact of training intensity and duration on physiological responses.

Main Methods:

  • Twelve subjects were divided into CT (50% maximal work) and IT (30s work/30s rest at 100% maximal work) groups.
  • Both groups trained for 8 weeks, 3 days/week, cycling for 30 minutes.
  • Measurements included VO2max, exercise work rates, peak power output, muscle enzyme activity, and blood lactate levels.

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Main Results:

  • Interval training led to greater increases in VO2max (9-16%) and maximal exercise capacity compared to CT (5-7%).
  • CT increased vastus lateralis citrate synthase activity (25%), while IT increased adenylate kinase activity (25%).
  • CT improved blood lactate and respiratory quotient during continuous cycling, while IT showed benefits only at absolute work rates.

Conclusions:

  • Interval training is superior for enhancing VO2max and maximal exercise capacity.
  • Continuous training is more effective for increasing muscle oxidative capacity and improving lactate metabolism during continuous exercise.