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JOURNAL
OF
SPORTS SCIENCE &
MEDICINE
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Research
article
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A PRACTICAL MODEL OF LOW-VOLUME HIGH-INTENSITY INTERVAL TRAINING INDUCES PERFORMANCE AND METABOLIC ADAPTATIONS THAT RESEMBLE 'ALL-OUT' SPRINT INTERVAL TRAINING |
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Mahdi Bayati1, Babak Farzad1, Reza Gharakhanlou1 
and Hamid Agha-Alinejad1 |
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1Department of Physical Education and Sports Sciences, Faculty of Humanities, Tarbiat Modares University, Tehran, Iran |
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© Journal of Sports Science and Medicine (2011) 10, 571 - 576 |
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| ABSTRACT | |||
| Recently, a novel type of high-intensity interval training known
as sprint interval training has demonstrated increases in aerobic and anaerobic
performance with very low time commitment. However, this type of training
program is unpractical for general populations. The present study compared
the impact of a low-volume high-intensity interval training to a "all-out"
sprint interval training. Twenty-four active young males were recruited
and randomized into three groups: (G1: 3-5 cycling bouts × 30-s all-out
with 4 min recovery; G2: 6- 10 cycling bouts × 125% Pmax with 2 min recovery)
and a non-trained control group. They all performed a VO2max
test, a time to exhaustion at Pmax (Tmax) and a Wingate test before and
after the intervention. Capillary blood lactate was taken at rest, 3, and
20 min after the Wingate trial. Training was performed 3 sessions per week
for 4 weeks. In G1, significant improvements (p < 0.05) following training
were found in VO2max (9.6%), power at VO2max (12.8%),
Tmax (48.4%), peak power output (10.3%) and mean power output (17.1%). In
G2, significant improvements following training were found in VO2max
(9.7%), power at VO2max (16.1%), Tmax (54.2%), peak power output
(7.4%; p < 0.05), but mean power output did not change significantly.
Blood lactate recovery (20th min) significantly decreased in G1 and G2 when
compared with pre-testing and the CON group (p < 0.05). In conclusion,
the results of the current study agree with earlier work demonstrating the
effectiveness of 30-s all-out training program to aerobic and anaerobic
adaptations. Of substantial interest is that the low volume high intensity
training provides similar results but involves only half the intensity with
double the repetitions. Key words: Wingate test, repeated sprints, blood lactate, training adaptations. |
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