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Physiological Responses to High-Intensity Interval Exercise Differing in Interval Duration.

Wesley J Tucker1, Brandon J Sawyer, Catherine L Jarrett

  • 11Exercise Science and Health Promotion Program, Healthy Lifestyles Research Center, Arizona State University, Phoenix, Arizona; Departments of 2Kinesiology; 3Biology, Point Loma Nazarene University, San Diego, California; and 4Institute for Exercise and Environmental Medicine, Texas Southwestern Medical Center, Dallas, Texas.

Journal of Strength and Conditioning Research
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PubMed
Summary
This summary is machine-generated.

High-intensity interval training protocols with different interval lengths yield similar enjoyment and exertion. Longer intervals (4x4) increase oxygen uptake and heart rate, while shorter intervals (16x1) allow for higher power output.

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Area of Science:

  • Exercise Physiology
  • Sports Science

Background:

  • High-intensity interval training (HIIT) is a popular exercise modality.
  • Understanding the physiological responses to different HIIT protocols is crucial for optimizing training.
  • Interval length is a key variable that may influence exercise intensity and physiological strain.

Purpose of the Study:

  • To compare the physiological responses (oxygen uptake, heart rate, blood lactate) to two HIIT protocols with differing interval durations.
  • To assess perceived exertion and enjoyment between the two protocols.

Main Methods:

  • 14 recreationally active males completed two cycle ergometer protocols: 4x4 minutes and 16x1 minute intervals at 90-95% HRpeak.
  • Resting and exercise V[Combining Dot Above]O2, HR, and blood lactate were measured.
  • Perceived exertion and enjoyment were recorded post-exercise.

Main Results:

  • The 4x4 protocol resulted in higher mean and peak oxygen uptake (V[Combining Dot Above]O2) and heart rate (HR) during intervals.
  • The 16x1 protocol allowed for a higher average power output.
  • No significant differences were found in blood lactate concentrations, perceived exertion, or enjoyment between protocols.

Conclusions:

  • Despite differences in interval duration and physiological responses during intervals, both HIIT protocols elicit similar overall exertion and enjoyment.
  • The 4x4 protocol may require reduced power output to maintain target HR compared to the 16x1 protocol.
  • Exercise intensity and physiological strain can be manipulated by altering interval duration in HIIT.