Personalized Moderate-Intensity Exercise Training Combined with High-Intensity Interval Training Enhances Training
Bryant R Byrd1, Jamie Keith2, Shawn M Keeling3
1Recreation, Exercise & Sport Science Department, Western Colorado University, Gunnison, CO 81231, USA. bryant.byrd@western.edu.
Summary
Personalized moderate-intensity continuous training (MICT) plus high-intensity interval training (HIIT) significantly improved maximal oxygen uptake (VO2max) and metabolic syndrome (MetS) scores more than standardized MICT alone in inactive adults.
Area of Science:
- Exercise Physiology
- Sports Science
- Cardiometabolic Health
Background:
- Standardized exercise protocols may not optimize training responsiveness for all individuals.
- Personalized exercise prescriptions are increasingly recognized for their potential to enhance health outcomes.
- Understanding the comparative effectiveness of personalized versus standardized training is crucial for public health guidelines.
Purpose of the Study:
- To compare the effectiveness of a personalized moderate-intensity continuous training (MICT) combined with high-intensity interval training (HIIT) program against a standardized MICT program.
- To assess the impact of these training interventions on maximal oxygen uptake (VO2max) and metabolic syndrome (MetS) z-scores.
- To evaluate the inter-individual variability in training responses between the personalized and standardized exercise groups.
Main Methods:
- A randomized controlled trial involving 54 physically inactive adults.
- Participants were assigned to a non-exercise control group, a personalized MICT + HIIT group, or a standardized MICT group for 13 weeks.
- Both exercise groups incorporated aerobic and resistance training, with personalization based on ACE guidelines and standardization on ACSM guidelines.
Main Results:
- The personalized MICT + HIIT group demonstrated significantly greater improvements in VO2max and MetS z-scores compared to both the standardized MICT and control groups (p < 0.05).
- 100% of participants in the personalized MICT + HIIT group showed improvements in VO2max (Δ > 4.9%) and MetS z-score (Δ ≤ -0.48).
- The personalized approach reduced inter-individual variation in VO2max and cardiometabolic responses.
Conclusions:
- A personalized exercise prescription combining MICT and HIIT, alongside resistance training, is superior to standardized MICT for enhancing VO2max and reducing MetS z-scores.
- Personalized training minimizes variability in training responses, suggesting a more effective and consistent approach for improving cardiometabolic health.
- This study supports the implementation of personalized exercise strategies for optimizing health benefits in previously inactive populations.
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