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A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement
Published on: February 22, 2022
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Physiological Responses and Performance during an Integrated High-Intensity Interval Aerobic and Power Training
Ilias Iason Psarras1, Gregory C Bogdanis1
1School of Physical Education and Sports Science, National and Kapodistrian University of Athens, 17237 Athens, Greece.
Sports (Basel, Switzerland)
|March 27, 2024
Summary
This study found that an integrated running and jumping high-intensity interval training protocol elicited greater physiological and metabolic responses than running alone. This integrated approach also improved neuromuscular performance for at least 8 minutes post-exercise.
Area of Science:
- Exercise Physiology
- Sports Science
- High-Intensity Interval Training
Background:
- High-intensity interval training (HIIT) is effective for improving aerobic and anaerobic fitness.
- Integrated training protocols combining aerobic and power exercises may offer time-efficient training benefits.
- Understanding the physiological and performance effects of combined running and jumping HIIT is crucial for optimizing training strategies.
Purpose of the Study:
- To compare the acute physiological responses and neuromuscular performance changes between an integrated running/jumping HIIT protocol and a running-only HIIT protocol.
- To determine the effectiveness of an integrated protocol in eliciting higher physiological and metabolic stress.
- To assess the impact of the integrated protocol on post-exercise neuromuscular function.
Main Methods:
- Sixteen moderately trained athletes completed two HIIT sessions in a randomized, counterbalanced order: a running-only protocol (RUN) and an integrated running/jumping protocol (INT).
- Each session involved two 6-minute sets of 15-second work intervals (running at 100% maximal aerobic speed) interspersed with 15-second passive rest, with 2 minutes passive recovery between sets.
- The INT protocol incorporated 15-second jumping exercises within the work intervals.
- Physiological measures included heart rate (HR), blood lactate concentration, and countermovement jump (CMJ) performance.
Main Results:
- The integrated protocol (INT) resulted in significantly more time spent above 85% maximal heart rate (HRmax) and above 95% HRmax compared to the running-only protocol (RUN).
- Blood lactate concentrations were significantly higher at the end of the second set in the INT protocol compared to RUN.
- Countermovement jump performance was significantly enhanced for at least 8 minutes post-exercise in the INT condition compared to RUN.
Conclusions:
- The integrated running/jumping HIIT protocol elicits greater physiological and metabolic demands than running-only HIIT.
- This integrated approach acutely enhances neuromuscular performance for a significant duration post-exercise.
- Integrated HIIT protocols represent a time-efficient and effective training method for strength and conditioning, particularly for team sports.
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