Metabolic effects of two high-intensity circuit training protocols: Does sequence matter?
Tony P Nuñez1, Fabiano T Amorim2, Nicholas M Beltz3
1Human Performance and Sport, Metropolitan State University of Denver, Denver, CO, USA.
Journal of Exercise Science and Fitness
|October 24, 2019
Summary
Combining high-intensity interval training (HIIT) with circuit weight training (CWT) before or integrated shows similar effectiveness. Performing HIIT before CWT (HIC) yielded higher energy expenditure and post-exercise oxygen consumption (EPOC) than integrated HIIT (TRI).
Area of Science:
- Exercise Physiology
- Sports Science
- Metabolic Health
Background:
- High-intensity interval training (HIIT) and circuit weight training (CWT) are effective exercise modalities.
- Combining HIIT and CWT can meet recommended physical activity guidelines.
- Determining the optimal integration strategy for HIIT and CWT is crucial for maximizing acute physiological responses.
Purpose of the Study:
- To compare the acute cardiorespiratory and metabolic effects of performing HIIT before CWT (HIC) versus integrating HIIT within CWT (TRI).
- To identify the ideal combination of HIIT and CWT for eliciting specific physiological responses.
- To evaluate energy expenditure (EE), oxygen consumption (VO2), heart rate (HR), blood lactate (BLa-), excess post-exercise oxygen consumption (EPOC), rating of perceived exertion (RPE), and enjoyment.
Main Methods:
- Fourteen trained males completed two exercise protocols (HIC and TRI) matched for volume and recovery.
- The HIC protocol involved six HIIT bouts followed by a nine-exercise CWT circuit.
- The TRI protocol integrated three HIIT bouts between three mini-circuits of three exercises each.
- Physiological variables including VO2, HR, EE, EPOC, BLa-, RPE, and enjoyment were measured.
Main Results:
- Energy expenditure (EE) and EPOC were significantly higher during the HIC protocol compared to TRI.
- Blood lactate ([BLa-]) levels were significantly greater post-exercise following HIC versus TRI.
- Heart rate (HR) and rating of perceived exertion (RPE) were similar between the HIC and TRI protocols.
Conclusions:
- Performing HIIT prior to CWT (HIC) results in a greater metabolic disturbance than the integrated (TRI) protocol.
- Despite significant differences in EE, both protocols demonstrate comparable effectiveness for caloric expenditure and cardiorespiratory response.
- Both HIC and TRI are practical and effective strategies for combining HIIT and CWT to meet exercise guidelines.
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