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Updated: Mar 2, 2026
A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement
Published on: February 22, 2022
Acute effects of high-intensity interval training and moderate-intensity continuous training sessions on
Gustavo Zaccaria Schaun1, Cristine Lima Alberton2, Diego Oliveira Ribeiro2
1Neuromuscular Assessment Laboratory, Physical Education School, Federal University of Pelotas, Rua Luís de Camões, 625, Três Vendas, Pelotas, RS, Brazil. gustavoschaun@hotmail.com.
Purpose:
The aim of the present study was to compare the energy expenditure (EE) during and after two treadmill protocols, high-intensity interval training (HIIT) and moderate continuous training (CONT), in young adult men.
Methods:
The sample was comprised by 26 physically active men aged between 18 and 35 years engaged in aerobic training programs. They were divided into two groups: HIIT (n = 14) which performed eight 20 s bouts at 130% of the velocity associated with the maximal oxygen consumption on a treadmill with 10 s of passive rest, or CONT (n = 12) which performed 30 min running on a treadmill at a submaximal velocity equivalent to 90-95% of the heart rate associated with the anaerobic threshold. Data related to oxygen consumption ([Formula: see text]) and EE were measured during the protocols and the excess post-exercise oxygen consumption (EPOC) was calculated for both sessions.
Results:
No difference was found between groups for mean [Formula: see text] (HIIT: 2.84 ± 0.46 L min-1; CONT: 2.72 ± 0.43 L min-1) and EE per minute (HIIT: 14.36 ± 2.34 kcal min-1; CONT: 13.21 ± 2.08 kcal min-1) during protocols. Regarding total EE during session, CONT resulted in higher values compared to HIIT (390.45 ± 65.15; 55.20 ± 9.33 kcal, respectively). However, post-exercise EE and EPOC values were higher after HIIT (69.31 ± 10.88; 26.27 ± 2.28 kcal, respectively) compared to CONT (55.99 ± 10.20; 13.43 ± 10.45 kcal, respectively).
Conclusion:
These data suggest that supramaximal HIIT has a higher impact on EE and EPOC in the early phase of recovery when compared to CONT.
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