Effect of Reducing Sprint Duration in A REHIT Protocol on Changes in V[Combining Dot Above]O2max and Mood
Bildiriler > Özet Bildiri
Yazarlar: Preeyaphorn Songsorn, Gülbin RUDARLI, Richard Metcalfe, Niels Vollaard
Medicine & Science in Sports & Exercise, , , Uluslararası, Özet Bildiri, Wos, cilt 50, ss 767-767
DOI: 10.1249/01.mss.0000538526.08359.7f
Özet
Sprint interval training (SIT) is associated with health benefits, but ‘classic’ SIT (6x30-s ‘all-out’ cycle sprints) requires high motivation and is associated with negative affective responses and high levels of perceived exertion. In order to make SIT more suitable for sedentary individuals, the number of sprints and sprint duration have previously been reduced to develop a reduced-exertion high-intensity interval training (REHIT) protocol consisting of 2x20-s ‘all-out’ cycle sprints within a 10-min session. This genuinely time-efficient protocol remains effective at improving aerobic capacity (V[Combining Dot Above]O2max). It is unknown if further reducing the sprint duration in the REHIT protocol affects improvements in V[Combining Dot Above]O2max or changes in mood. PURPOSE: To examine the effect of reducing sprint duration from 20-s to 10-s in a REHIT protocol on changes in V[Combining Dot Above]O2max and psychological perceptions. METHODS: Thirty-five healthy untrained subjects (mean±SD age: 22±3 y; BMI: 25±5 kg·m-2; V[Combining Dot Above]O2max: 37±8 mL·kg-1·min-1) were randomized into groups performing two 10-s sprints (REHIT10; n=18) or 2x20-s sprints (REHIT20; n=17), within a 10-min session performed 3 times a week for 6 weeks. V[Combining Dot Above]O2max was examined before and after training. Rating of perceived exertion (RPE), psychological perceptions (BRUMS, PANAS and acceptability of HIT) were evaluated during training sessions. RESULTS: The increase in V[Combining Dot Above]O2max was significantly greater in REHIT20 (2.77±0.75 vs. 3.04±0.75 L·min-1, +10%) compared to REHIT10 (2.58±0.57 vs. 2.67±0.61 L·min-1, +4%; time x group interaction effect: p<0.05). There were no significant differences between REHIT10 and REHIT20 in mean RPE (REHIT10: 13.6±0.4, REHIT20:14.5±0.4), changes in mood status, or affective responses. CONCLUSIONS: Reducing REHIT sprint duration from 20-s to 10-s attenuates improvements in V[Combining Dot Above]O2max, and does not result in more desired affective responses. Our findings support the use of the original REHIT protocol consisting of 2x20-s sprints.