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Modified sprint interval training protocols. Part I. Physiological responses.

Hashim Islam1,1, Logan K Townsend1,1, Tom J Hazell1,1

  • 1Department of Kinesiology and Physical Education, Wilfrid Laurier University, Waterloo, ON N2L 3C5, Canada.

Applied Physiology, Nutrition, and Metabolism = Physiologie Appliquee, Nutrition Et Metabolisme
|February 9, 2017
PubMed
Summary
This summary is machine-generated.

Shorter sprint interval training (SIT) bouts increase exercise energy expenditure (EE), while longer bouts enhance postexercise fat utilization. Manipulating work and recovery periods in SIT affects metabolic responses.

Keywords:
consommation d’oxygène postexercice en surplusdépense énergétiqueenergy expenditureentraînement par intervalle d’intensité élevéeexcess postexercise oxygen consumptionexercice de sprint répétéfat oxidationhigh-intensity interval trainingoxydation des graissespeak power generationproduction de puissance de pointerepeated sprint exercise

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Area of Science:

  • Exercise Physiology
  • Metabolic Adaptations
  • High-Intensity Interval Training

Background:

  • Sprint interval training (SIT) involves brief, intense exercise bouts.
  • Peak power generation during short work intervals is a key metabolic stimulus.
  • Understanding the impact of work/recovery duration on energy expenditure and fat oxidation is crucial for optimizing training.

Purpose of the Study:

  • To investigate how varying SIT work bout and recovery durations influence energy expenditure (EE) during and after exercise.
  • To examine the effects of different SIT protocols on postexercise fat oxidation rates.
  • To compare the metabolic effects of SIT protocols matched for total work and recovery time.

Main Methods:

  • Nine active males participated in a control session and three SIT protocols with different work-to-recovery ratios (30:240s, 15:120s, 5:40s).
  • Protocols were matched for total work duration (2 min) and recovery duration (16 min).
  • Energy expenditure and fat oxidation were measured via gas exchange before, during, and for 3 hours postexercise.

Main Results:

  • All SIT protocols significantly increased overall EE compared to the control.
  • The 5:40s protocol elicited the highest exercise EE, followed by 15:120s, and then 30:240s.
  • Postexercise EE was highest for the 15:120s protocol, while postexercise fat oxidation was greater following the 15:120s and 30:240s protocols compared to 5:40s.

Conclusions:

  • Shorter SIT work bouts (e.g., 5s) maximize exercise EE.
  • Longer SIT work bouts (e.g., 15s and 30s) promote greater postexercise fat utilization.
  • Manipulating SIT interval durations offers distinct metabolic benefits, influencing both immediate and delayed energy expenditure and substrate oxidation.