WHOLE-BODY HIGH-INTENSITY INTERVAL TRAINING
INDUCE SIMILAR CARDIORESPIRATORY ADAPTATIONS
COMPARED WITH TRADITIONAL HIGH-INTENSITY
INTERVAL TRAINING AND MODERATE-INTENSITY
CONTINUOUS TRAINING IN HEALTHY MEN
ABSTRACT
Schaun, GZ, Pinto, SS, Silva, MR, Dolinski, DB, and Alberton,CL. Sixteen weeks of whole-body high-intensity interval traininginduce similar cardiorespiratory responses compared withtraditional high-intensity interval training and moderateintensitycontinuous training in healthy men. J Strength CondRes XX(X): 000–000, 2018—Low-volume high-intensity intervaltraining (HIIT) protocols that use the body weight as resistancecould be an interesting and inexpensive alternative totraditional ergometer-based high-intensity interval training(HIIT-T) and moderate-intensity continuous training (MICT).Therefore, our aim was to compare the effects of 16 weeksof whole-body HIIT (HIIT-WB), HIIT-T, and MICT on maximaloxygen uptake (V_ O2max), second ventilatory threshold (VT2),and running economy (RE) outcomes. Fifty-five healthy men(23.7 6 0.7 years, 1.79 6 0.01 m, 78.5 6 1.7 kg) wererandomized into 3 training groups (HIIT-T = 17; HIIT-WB =19; MICT = 19) for 16 weeks (33 per week). The HIIT-T groupperformed eight 20-second bouts at 130% of the velocityassociated to V_ O2max (vV_ O2max) interspersed by 10-secondpassive recovery on a treadmill, whereas HIIT-WB group performedthe same protocol but used calisthenics exercises at anall-out intensity instead of treadmill running. Finally, MICT groupexercised for 30 minutes at 90–95% of the heart rate (HR)associated to VT2. After the intervention, all groups improvedV_ O2max, vV_ O2max, time to exhaustion (Tmax), VT2, velocityassociated with VT2 (vVT2), and time to reach VT2 (tVT2) significantly(p , 0.05). Moreover, Tmax, vVT2, and tVT2 weregreater after HIIT-T compared with HIIT-WB (p , 0.05),whereas oxygen uptake increased and HR decreased duringthe RE test in all groups (p , 0.05). Our results demonstratethat HIIT-WB can be as effective as traditional HIIT while alsobeing time-efficient compared with MICT to improve healthrelatedoutcomes after 16 weeks of training. However, HIIT-Tand MICT seem preferable to enhance performance-relatedoutcomes compared with HIIT-WB.
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