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A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement
Published on: February 22, 2022
Effect of equated continuous and interval running programs on endurance performance and jump capacity
José L Tuimil1, Daniel A Boullosa, Miguel A Fernández-del-Olmo
1Faculty of Sports Sciences and Physical Education, Department of Physical Education and Sport, Oleiros, Galicia, Spain. tuimillo@udc.es
Journal of Strength and Conditioning Research
|May 26, 2011
Summary
Both continuous and interval training programs improved maximal aerobic speed (MAS) similarly in moderately trained men over 8 weeks. Neither training type significantly affected time limit at MAS (Tlim) or countermovement jump (CMJ) performance.
Area of Science:
- Exercise Physiology
- Sports Science
- Human Performance
Background:
- Maximal aerobic speed (MAS) is a key indicator of endurance performance.
- Understanding the impact of different training modalities on MAS is crucial for optimizing training programs.
- Previous research has explored interval and continuous training, but direct comparisons with equated workloads are less common.
Purpose of the Study:
- To compare the effects of 8-week interval training and continuous training programs on maximal aerobic speed (MAS).
- To assess the impact of these training programs on time limit at MAS (Tlim) and countermovement jump (CMJ) performance.
- To determine if training intensity and duration, when equated for external workload, yield similar improvements in aerobic capacity.
Main Methods:
- Twenty-two physically active men were assigned to an interval training group (ITG), continuous training group (CTG), or a control group.
- Both ITG and CTG underwent 8 weeks of training, 3 sessions per week, with identical external workloads but different intensity/duration profiles.
- MAS, Tlim, and CMJ were measured before and after the intervention period.
Main Results:
- Both the ITG (5.8% increase) and CTG (8.3% increase) demonstrated significant improvements in MAS (p < 0.01).
- The improvements in MAS were statistically similar between the interval and continuous training groups.
- No significant changes were observed in Tlim or CMJ performance for either training group post-intervention.
Conclusions:
- Eight weeks of continuous or interval running programs, with externally equated workloads, lead to comparable improvements in maximal aerobic speed.
- These training interventions do not significantly alter time limit at MAS or countermovement jump performance in moderately trained individuals.
- The findings suggest that both training modalities can be effective for enhancing aerobic capacity when the overall training load is matched.
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