Sprint Interval Training
Keeping with the theme of using interesting training techniques from the last Memos on HIIT training, this next study took it one step further. The objective was to see how fast subjects could get fitter using a sprint interval training program.
I think I need to define some terms here. When we talk about getting fit, there are different types of fitness. There can be tests of strength like lifting the most amount of weight in a bench press. There can be tests of stamina such as how many push-ups a person can do. But when exercise physiologists talk about fitness in the classic sense, they mean how much oxygen your body can use at maximal levels. It’s called max VO2.
To test whether or not someone could become fitter in as little as two weeks and continue to increase their fitness level through the six weeks of a training program, researchers recruited a group of 18 sedentary men with an average age of 23; five subjects dropped out over the course of the study. The reason the researchers chose this particular research topic was because prior research had shown that the initial gain in fitness was not increased further with continued training.
While prior research had used 30 seconds of sprinting with four minutes of easy moving, the researchers chose 15-second intervals on a bike with two minutes of easy pedaling and rest before the next interval. After a physical including an ECG, the subjects were allowed to practice the sprint/rest cycle twice before the actual program began. There were three cycles of workouts that went like this: they began with the max VO2 test to determine the resistance in the sprints. Then in succeeding workouts scheduled every two days, the number of intervals per session began at 10 sprints, then two sessions at 12 repetitions, a session of 14 sprints, and finishing with eight sprints. Then the cycle repeated.
What did they find? Were they fitter? You bet they were, but I’ll save the details for Saturday.
Insiders, I’ve changed the conference call date from June 12 to June 19. Being an Insider allows you to get details that would be too time consuming in Memos. For example, I’m researching omega-3 supplementation in light of all the recent studies questioning its use. I want to find out what’s going on, and I’ll talk about it a week from Wednesday.
What are you prepared to do today?
Dr. Chet
Reference: Medicine & Science in Sports & Exercise. 56(5):876-884, May 2024.
