Effect of self-paced sprint interval training and low-volume HIIT on cardiorespiratory fitness: the role of heart rate and power output
AimThe primary aim was to assess the efficacy of self-paced sprint interval training (SIT) with low-volume high-intensity interval training (LV-HIIT) when performed without encouragement on improving cardiorespiratory fitness (CRF). A secondary aim was to explore whether the effort exerted during pr...
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Frontiers Media S.A.
2025-02-01
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| Series: | Frontiers in Physiology |
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| Online Access: | https://www.frontiersin.org/articles/10.3389/fphys.2025.1484722/full |
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| author | Katie L. Hesketh Katie L. Hesketh Sam O. Shepherd Anton J. M. Wagenmakers Matthew Cocks Juliette A. Strauss |
| author_facet | Katie L. Hesketh Katie L. Hesketh Sam O. Shepherd Anton J. M. Wagenmakers Matthew Cocks Juliette A. Strauss |
| author_sort | Katie L. Hesketh |
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| description | AimThe primary aim was to assess the efficacy of self-paced sprint interval training (SIT) with low-volume high-intensity interval training (LV-HIIT) when performed without encouragement on improving cardiorespiratory fitness (CRF). A secondary aim was to explore whether the effort exerted during protocols [power output (PO) and heart rate (HR)] influenced the change in CRF.MethodsIn a randomised cross-over design, 82 previously inactive adults (m/f: 26/56, 28 ± 10 years, BMI 25 ± 3 kg m−2) undertook 6-weeks of self-paced SIT (4–8 × 30 s with 120 s recovery) or LV-HIIT (6–10 × 1 min with 1 min recovery) separated by a 4-week washout period. Sessions were completed 3×/week using WattBikes, and a target of >80% HRmax was suggested during the intervals. Markers of cardio-metabolic health were assessed before and after each intervention.ResultsTraining increased VO2peak (SIT +3.1 ± 0.4 mL kg−1 min−1, LV-HIIT +2.7 ± 1.2 mL kg−1 min−1, P < 0.001) and decreased body fat % (P = 0.002), aortic pulse wave velocity (P = 0.002) and glucose tolerance 120 min following an oral glucose tolerance test (P = 0.024), with no difference between protocols (P > 0.05). When grouping participants into tertiles based on HR and PO responses (n = 27), those achieving a low HR had similar changes in VO2peak compared to the high HR group in both interventions (P > 0.05). For LV-HIIT, participants in the highest tertile for peak PO had a greater change in VO2peak compared to all other participants (Low 1.8 ± 4.1 mL kg−1 min−1, Medium 1.9 ± 3.3 mL kg−1 min−1, High 4.3 ± 3.6 ml kg−1 min−1, P = 0.020).DiscussionSix-weeks of self-paced SIT and LV-HIIT induce comparable improvements in CRF, body composition, arterial stiffness and glucose tolerance. Importantly, higher HR did not elicit superior changes in CRF, but PO achieved during LV-HIIT may influence improvements. |
| format | Article |
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| institution | Kabale University |
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| publishDate | 2025-02-01 |
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| spelling | doaj-art-7dfd843ebd504336aa3978816a3d366c2025-02-05T07:32:55ZengFrontiers Media S.A.Frontiers in Physiology1664-042X2025-02-011610.3389/fphys.2025.14847221484722Effect of self-paced sprint interval training and low-volume HIIT on cardiorespiratory fitness: the role of heart rate and power outputKatie L. Hesketh0Katie L. Hesketh1Sam O. Shepherd2Anton J. M. Wagenmakers3Matthew Cocks4Juliette A. Strauss5School of Sport, Exercise and Rehabilitation Sciences, University of Birmingham, Birmingham, United KingdomResearch Institute for Sport and Exercise Science, Liverpool John Moores University, Liverpool, United KingdomResearch Institute for Sport and Exercise Science, Liverpool John Moores University, Liverpool, United KingdomResearch Institute for Sport and Exercise Science, Liverpool John Moores University, Liverpool, United KingdomResearch Institute for Sport and Exercise Science, Liverpool John Moores University, Liverpool, United KingdomResearch Institute for Sport and Exercise Science, Liverpool John Moores University, Liverpool, United KingdomAimThe primary aim was to assess the efficacy of self-paced sprint interval training (SIT) with low-volume high-intensity interval training (LV-HIIT) when performed without encouragement on improving cardiorespiratory fitness (CRF). A secondary aim was to explore whether the effort exerted during protocols [power output (PO) and heart rate (HR)] influenced the change in CRF.MethodsIn a randomised cross-over design, 82 previously inactive adults (m/f: 26/56, 28 ± 10 years, BMI 25 ± 3 kg m−2) undertook 6-weeks of self-paced SIT (4–8 × 30 s with 120 s recovery) or LV-HIIT (6–10 × 1 min with 1 min recovery) separated by a 4-week washout period. Sessions were completed 3×/week using WattBikes, and a target of >80% HRmax was suggested during the intervals. Markers of cardio-metabolic health were assessed before and after each intervention.ResultsTraining increased VO2peak (SIT +3.1 ± 0.4 mL kg−1 min−1, LV-HIIT +2.7 ± 1.2 mL kg−1 min−1, P < 0.001) and decreased body fat % (P = 0.002), aortic pulse wave velocity (P = 0.002) and glucose tolerance 120 min following an oral glucose tolerance test (P = 0.024), with no difference between protocols (P > 0.05). When grouping participants into tertiles based on HR and PO responses (n = 27), those achieving a low HR had similar changes in VO2peak compared to the high HR group in both interventions (P > 0.05). For LV-HIIT, participants in the highest tertile for peak PO had a greater change in VO2peak compared to all other participants (Low 1.8 ± 4.1 mL kg−1 min−1, Medium 1.9 ± 3.3 mL kg−1 min−1, High 4.3 ± 3.6 ml kg−1 min−1, P = 0.020).DiscussionSix-weeks of self-paced SIT and LV-HIIT induce comparable improvements in CRF, body composition, arterial stiffness and glucose tolerance. Importantly, higher HR did not elicit superior changes in CRF, but PO achieved during LV-HIIT may influence improvements.https://www.frontiersin.org/articles/10.3389/fphys.2025.1484722/fullhigh-intensity interval trainingcardiorespiratory fitnessself-pacedreal-worldheart rate |
| spellingShingle | Katie L. Hesketh Katie L. Hesketh Sam O. Shepherd Anton J. M. Wagenmakers Matthew Cocks Juliette A. Strauss Effect of self-paced sprint interval training and low-volume HIIT on cardiorespiratory fitness: the role of heart rate and power output Frontiers in Physiology high-intensity interval training cardiorespiratory fitness self-paced real-world heart rate |
| title | Effect of self-paced sprint interval training and low-volume HIIT on cardiorespiratory fitness: the role of heart rate and power output |
| title_full | Effect of self-paced sprint interval training and low-volume HIIT on cardiorespiratory fitness: the role of heart rate and power output |
| title_fullStr | Effect of self-paced sprint interval training and low-volume HIIT on cardiorespiratory fitness: the role of heart rate and power output |
| title_full_unstemmed | Effect of self-paced sprint interval training and low-volume HIIT on cardiorespiratory fitness: the role of heart rate and power output |
| title_short | Effect of self-paced sprint interval training and low-volume HIIT on cardiorespiratory fitness: the role of heart rate and power output |
| title_sort | effect of self paced sprint interval training and low volume hiit on cardiorespiratory fitness the role of heart rate and power output |
| topic | high-intensity interval training cardiorespiratory fitness self-paced real-world heart rate |
| url | https://www.frontiersin.org/articles/10.3389/fphys.2025.1484722/full |
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