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Modified sprint interval training protocols. Part II. Psychological responses.

Logan K Townsend1,1, Hashim Islam1,1, Emily Dunn1,1

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

Applied Physiology, Nutrition, and Metabolism = Physiologie Appliquee, Nutrition Et Metabolisme
|February 9, 2017
PubMed
Summary

Shorter sprint-interval training (SIT) with more repetitions, like 5-second sprints, is perceived as more enjoyable and leads to higher intentions for regular exercise compared to longer sprints.

Keywords:
affectentraînement par intervalle d’intensité élevéehigh-intensity interval trainingintentionspreferencepréférenceself-efficacysentiment d’efficacité personnelle

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Area of Science:

  • Exercise Physiology
  • Sports Science
  • Human Health

Background:

  • Sprint-interval training (SIT) is recognized for improving health and fitness.
  • The demanding nature of traditional SIT protocols raises questions about their long-term adherence.
  • Optimizing SIT protocols is crucial for enhancing user engagement and effectiveness.

Purpose of the Study:

  • To investigate the impact of manipulating sprint and recovery durations on the perceived favorability of SIT.
  • To compare participant affect, intentions, self-efficacy, enjoyment, and preference across different SIT protocols.
  • To identify an optimal SIT protocol balancing intensity and user experience.

Main Methods:

  • Nine healthy males completed three running SIT sessions with a 1:8 work-to-rest ratio but varying sprint/recovery durations: 30:240s, 15:120s, and 5:40s.
  • Psychological measures including affect, intentions, task self-efficacy, and enjoyment were assessed.
  • A final behavioral choice session evaluated participant preference.

Main Results:

  • The 5:40s SIT protocol resulted in more positive affect during and after exercise compared to the 30:240s protocol.
  • Participants reported higher intentions to perform the 5:40s protocol more frequently than the 15:120s and 30:240s protocols.
  • Greater task self-efficacy and enjoyment were reported for the 5:40s and 15:120s protocols compared to the 30:240s protocol.
  • All participants preferred the 5:40s protocol.

Conclusions:

  • Manipulating SIT parameters, specifically using shorter sprints with more repetitions (5:40s), enhances psychological responses.
  • This modified SIT protocol (5:40s) is perceived as more enjoyable and fosters greater adherence intentions.
  • Shorter-duration sprints within a 1:8 work-rest ratio may represent a more favorable and sustainable approach to SIT.