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Journal ArticleDOI

Short‐term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance

15 Sep 2006-The Journal of Physiology (J Physiol)-Vol. 575, Iss: 3, pp 901-911
TL;DR: Data demonstrate that SIT is a time‐efficient strategy to induce rapid adaptations in skeletal muscle and exercise performance that are comparable to ET in young active men.
Abstract: Brief, intense exercise training may induce metabolic and performance adaptations comparable to traditional endurance training. However, no study has directly compared these diverse training strategies in a standardized manner. We therefore examined changes in exercise capacity and molecular and cellular adaptations in skeletal muscle after low volume sprint-interval training (SIT) and high volume endurance training (ET). Sixteen active men (21 +/- 1 years, ) were assigned to a SIT or ET group (n = 8 each) and performed six training sessions over 14 days. Each session consisted of either four to six repeats of 30 s 'all out' cycling at approximately 250% with 4 min recovery (SIT) or 90-120 min continuous cycling at approximately 65% (ET). Training time commitment over 2 weeks was approximately 2.5 h for SIT and approximately 10.5 h for ET, and total training volume was approximately 90% lower for SIT versus ET ( approximately 630 versus approximately 6500 kJ). Training decreased the time required to complete 50 and 750 kJ cycling time trials, with no difference between groups (main effects, P
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Journal ArticleDOI
TL;DR: Some of the mechanisms responsible for improved skeletal muscle metabolic control and changes in cardiovascular function in response to low‐ volume HIT are reviewed and insight is provided on the utility of low‐volume HIT for improving performance in athletes.
Abstract: Exercise training is a clinically proven, cost-effective, primary intervention that delays and in many cases prevents the health burdens associated with many chronic diseases. However, the precise type and dose of exercise needed to accrue health benefits is a contentious issue with no clear consensus recommendations for the prevention of inactivity-related disorders and chronic diseases. A growing body of evidence demonstrates that high-intensity interval training (HIT)canserveasaneffectivealternatetotraditionalendurance-basedtraining,inducingsimilar or even superior physiological adaptations in healthy individuals and diseased populations, at least when compared on a matched-work basis. While less well studied, low-volume HIT can also stimulate physiological remodelling comparable to moderate-intensity continuous training despite a substantially lower time commitment and reduced total exercise volume. Such findings areimportantgiventhat'lackoftime'remainsthemostcommonlycitedbarriertoregularexercise participation. Here we review some of the mechanisms responsible for improved skeletal muscle metabolic control and changes in cardiovascular function in response to low-volume HIT. We also consider the limited evidence regarding the potential application of HIT to people with, or at risk for, cardiometabolic disorders including type 2 diabetes. Finally, we provide insight on the utility of low-volume HIT for improving performance in athletes and highlight suggestions for future research.

1,362 citations


Cites background from "Short‐term sprint interval versus t..."

  • ...As little as six sessions of this type of training, totalling ∼15 min of all out cycle exercise over 2 weeks, increased skeletal muscle oxidative capacity as reflected by the maximal activity and/or protein content of mitochondrial enzymes (Burgomaster et al. 2005; Gibala et al. 2006)....

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  • ...Both types of low-volume HIT protocols are also effective for improving functional performance, as shown by cycling time trials that resemble normal athletic competition (Gibala et al. 2006; Little et al. 2010b)....

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  • ...1), other endurance-like adaptations have been documented after several weeks of low-volume HIT including an increased resting glycogen content, a reduced rate of glycogen utilization and lactate production during matched-work exercise, an increased capacity for whole-body and skeletal muscle lipid oxidation, enhanced peripheral vascular structure and function, improved exercise performance as measured by time-to-exhaustion tests or time trials and increased maximal oxygen uptake (Burgomaster et al. 2005, 2008; Gibala et al. 2006; Rakobowchuk et al. 2008)....

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  • ...…whole-body and skeletal muscle lipid oxidation, enhanced peripheral vascular structure and function, improved exercise performance as measured by time-to-exhaustion tests or time trials and increased maximal oxygen uptake (Burgomaster et al. 2005, 2008; Gibala et al. 2006; Rakobowchuk et al. 2008)....

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Journal ArticleDOI
TL;DR: Given the markedly lower training volume in the SIT group, these data suggest that high‐intensity interval training is a time‐efficient strategy to increase skeletal muscle oxidative capacity and induce specific metabolic adaptations during exercise that are comparable to traditional ET.
Abstract: Low-volume ‘sprint’ interval training (SIT) stimulates rapid improvements in muscle oxidative capacity that are comparable to levels reached following traditional endurance training (ET) but no study has examined metabolic adaptations during exercise after these different training strategies. We hypothesized that SIT and ET would induce similar adaptations in markers of skeletal muscle carbohydrate (CHO) and lipid metabolism and metabolic control during exercise despite large differences in training volume and time commitment. Active but untrained subjects (23 ± 1 years) performed a constant-load cycling challenge (1 h at 65% of peak oxygen uptake ( ˙ VO2peak) before and after 6 weeks of either SIT or ET (n = 5 men and 5 women per group). SIT consisted of four to six repeats of a 30 s ‘all out’ Wingate Test (mean power output ∼500 W) with 4.5 min recovery between repeats, 3 days per week. ET consisted of 40‐60 min of continuous cycling at a workload that elicited ∼65% ˙ VO2peak (mean power output ∼150 W) per day, 5 days per week. Weekly time commitment (∼1.5 versus ∼4.5 h) and total training volume (∼225 versus ∼2250 kJ week −1 ) were substantially lower in SIT versus ET. Despite these differences, both protocols induced similar increases (P < 0.05) in mitochondrial markers for skeletal muscle CHO (pyruvate dehydrogenase E1α protein content) and lipid oxidation (3-hydroxyacyl CoA dehydrogenase maximal activity) and protein content of peroxisome proliferator-activated receptor-γ coactivator-1α. Glycogen and phosphocreatine utilization during exercise were reduced after training, and calculated rates of whole-body CHO and lipid oxidation were decreased and increased, respectively, with no differences between groups (all main effects, P < 0.05). Given the markedly lower training volume in the SIT group, these data suggest that high-intensity interval training is a time-efficient strategy to increase skeletal muscle oxidative capacity and induce specific metabolic adaptations during exercise that are comparable to traditional ET.

1,151 citations


Cites background or methods or result from "Short‐term sprint interval versus t..."

  • ...The present results confirm and extend our recent findings (Gibala et al. 2006a) of similar increases in muscle oxidative capacity and volitional exercise performance after six sessions of SIT or ET over 2 weeks....

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  • ...The SIT protocol was modelled on previous work in our laboratory and consisted of four to six 30 s ‘all out’ cycling tasks performed three times per week for 6 weeks (Burgomaster et al. 2006; Gibala et al. 2006a)....

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  • ...…numerous studies have shown that brief, repeated sessions of ‘all out’ high-intensity or sprint-type interval training (SIT) elicits changes in skeletal muscle energy metabolism that resemble traditional endurance training (ET) (Henriksson & Reitman, 1976; Saltin et al. 1976; Gibala et al. 2006a)....

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  • ...Consistent with this interpretation, in a preliminary report we (Gibala et al. 2006b) showed activation of AMPK and p38 MAPK in response to an acute session of Wingate-based exercise training....

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  • ...It is interesting that the relative increase in maximal activity of CS after 6 weeks in the present study (∼25% in both groups) was similar to that observed for COX after 2 weeks in our previous study (Gibala et al. 2006a)....

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Journal ArticleDOI
TL;DR: HIIT significantly increases CRF by almost double that of MICT in patients with lifestyle-induced chronic diseases, with a significantly higher increase in the VO2peak after HIIT.
Abstract: Background/Aim Cardiorespiratory fitness (CRF) is a strong determinant of morbidity and mortality. In athletes and the general population, it is established that high-intensity interval training (HIIT) is superior to moderate-intensity continuous training (MICT) in improving CRF. This is a systematic review and metaanalysis to quantify the efficacy and safety of HIIT compared to MICT in individuals with chronic cardiometabolic lifestyle diseases. Methods The included studies were required to have a population sample of chronic disease, where poor lifestyle is considered as a main contributor to the disease. The procedural quality of the studies was assessed by use of a modified Physiotherapy Evidence Base Database (PEDro) scale. A meta-analysis compared the mean difference (MD) of preintervention versus postintervention CRF (VO2peak) between HIIT and MICT. Results 10 studies with 273 patients were included in the meta-analysis. Participants had coronary artery disease, heart failure, hypertension, metabolic syndrome and obesity. There was a significantly higher increase in the VO2peak after HIIT compared to MICT (MD 3.03 mL/kg/ min, 95% CI 2.00 to 4.07), equivalent to 9.1%. Conclusions HIIT significantly increases CRF by almost double that of MICT in patients with lifestyle-induced chronic diseases.

918 citations

Journal ArticleDOI
TL;DR: The different aspects of HIT programming are discussed, from work/relief interval manipulation to the selection of exercise mode, using different examples of training cycles from different sports, with continued reference to T@$$ \dot{V} $$O2max and cardiovascular responses.
Abstract: High-intensity interval training (HIT), in a variety of forms, is today one of the most effective means of improving cardiorespiratory and metabolic function and, in turn, the physical performance of athletes. HIT involves repeated short-to-long bouts of rather high-intensity exercise interspersed with recovery periods. For team and racquet sport players, the inclusion of sprints and all-out efforts into HIT programmes has also been shown to be an effective practice. It is believed that an optimal stimulus to elicit both maximal cardiovascular and peripheral adaptations is one where athletes spend at least several minutes per session in their 'red zone,' which generally means reaching at least 90% of their maximal oxygen uptake (VO2max). While use of HIT is not the only approach to improve physiological parameters and performance, there has been a growth in interest by the sport science community for characterizing training protocols that allow athletes to maintain long periods of time above 90% of VO2max (T@VO2max). In addition to T@VO2max, other physiological variables should also be considered to fully characterize the training stimulus when programming HIT, including cardiovascular work, anaerobic glycolytic energy contribution and acute neuromuscular load and musculoskeletal strain. Prescription for HIT consists of the manipulation of up to nine variables, which include the work interval intensity and duration, relief interval intensity and duration, exercise modality, number of repetitions, number of series, as well as the between-series recovery duration and intensity. The manipulation of any of these variables can affect the acute physiological responses to HIT. This article is Part I of a subsequent II-part review and will discuss the different aspects of HIT programming, from work/relief interval manipulation to the selection of exercise mode, using different examples of training cycles from different sports, with continued reference to T@VO2max and cardiovascular responses. Additional programming and periodization considerations will also be discussed with respect to other variables such as anaerobic glycolytic system contribution (as inferred from blood lactate accumulation), neuromuscular load and musculoskeletal strain (Part II).

761 citations

Journal ArticleDOI
TL;DR: It is indicated that low-volume HIT can rapidly improve glucose control and induce adaptations in skeletal muscle that are linked to improved metabolic health in patients with type 2 diabetes.
Abstract: Low-volume high-intensity interval training (HIT) is emerging as a time-efficient exercise strategy for improving health and fitness. This form of exercise has not been tested in type 2 diabetes an...

696 citations


Cites background or methods from "Short‐term sprint interval versus t..."

  • ...As little as six sessions of low-volume HIT over 2 wk increases skeletal muscle mitochondrial capacity (8), which may be of clinical relevance for T2D given that reduced content (22) or biogenesis (18) of mitochondria have been implicated in insulin resistance and T2D....

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  • ...Given the potency of low-volume HIT to induce mitochondrial biogenesis in young, healthy subjects (8, 16), we hypothesized that HIT might also increase mitochondrial capacity in skeletal muscle of individuals with T2D....

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  • ...4) supplemented with protease inhibitors (Complete Mini, Roche Applied Science, Laval, PQ, Canada) and used to determine the maximal activity of citrate synthase (CS) as we previously described (8, 16)....

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  • ...We (8, 14, 16) and others (1, 21) have shown that HIT elicits physiological remodeling comparable to moderate-intensity continuous training in healthy adults, despite a substantially lower time commitment and reduced total exercise volume....

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  • ...Subjects returned to the laboratory 2 days later for removal of the CGM device and collection of a resting skeletal muscle biopsy sample as we previously described (8)....

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References
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Journal Article
TL;DR: Procedures are described for measuring protein in solution or after precipitation with acids or other agents, and for the determination of as little as 0.2 gamma of protein.

289,852 citations


"Short‐term sprint interval versus t..." refers methods in this paper

  • ...Protein content of the muscle homogenate was determined by the method of Lowry et al. (1951) and enzyme activity was calculated in mol (kg protein)−1 h−1....

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Journal ArticleDOI
01 Dec 2001-Methods
TL;DR: The 2-Delta Delta C(T) method as mentioned in this paper was proposed to analyze the relative changes in gene expression from real-time quantitative PCR experiments, and it has been shown to be useful in the analysis of realtime, quantitative PCR data.

139,407 citations

Journal ArticleDOI
TL;DR: The major metabolic consequences of the adaptations of muscle to endurance exercise are a slower utilization of muscle glycogen and blood glucose, a greater reliance on fat oxidation, and less lactate production during exercise of a given intensity.
Abstract: Regularly performed endurance exercise induces major adaptations in skeletal muscle. These include increases in the mitochondrial content and respiratory capacity of the muscle fibers. As a consequence of the increase in mitochondria, exercise of the same intensity results in a disturbance in homeostasis that is smaller in trained than in untrained muscles. The major metabolic consequences of the adaptations of muscle to endurance exercise are a slower utilization of muscle glycogen and blood glucose, a greater reliance on fat oxidation, and less lactate production during exercise of a given intensity. These adaptations play an important role in the large increase in the ability to perform prolonged strenuous exercise that occurs in response to endurance exercise training.

1,997 citations


"Short‐term sprint interval versus t..." refers background in this paper

  • ...…to the improved respiratory control sensitivity that results from an increase in mitochondrial density, as reflected by changes in the maximal activity or protein content of enzymes in the tricarboxylic acid cycle and electron transport chain (Saltin & Gollnick, 1983; Holloszy & Coyle, 1984)....

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  • ...One of the most prominent adaptations to training is a change in skeletal muscle substrate metabolism (Holloszy & Coyle, 1984)....

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Journal ArticleDOI
TL;DR: It is demonstrated that exercise induces a dramatic transient increase in PGC‐1α transcription and mRNA content in human skeletal muscle, consistent with its role as a transcriptional coactivator, and suggest that PGC•1α may coordinate the activation of metabolic genes in human muscle in response to exercise.
Abstract: Endurance exercise training induces mitochondrial biogenesis in skeletal muscle. The peroxisome proliferator activated receptor co-activator 1α (PGC-1α) has recently been identified as a nuclear factor critical for coordinating the activation of genes required for mitochondrial biogenesis in cell culture and rodent skeletal muscle. To determine whether PGC-1α transcription is regulated by acute exercise and exercise training in human skeletal muscle, seven male subjects performed 4 weeks of one-legged knee extensor exercise training. At the end of training, subjects completed 3 h of two-legged knee extensor exercise. Biopsies were obtained from the vastus lateralis muscle of both the untrained and trained legs before exercise and after 0, 2, 6 and 24 h of recovery. Time to exhaustion (2 min maximum resistance), as well as hexokinase II (HKII), citrate synthase and 3-hydroxyacyl-CoA dehydrogenase mRNA, were higher in the trained than the untrained leg prior to exercise. Exercise induced a marked transient increase (P 40-fold) and mRNA content (7- to 10-fold), peaking within 2 h after exercise. Activation of PGC-1α was greater in the trained leg despite the lower relative workload. Interestingly, exercise did not affect nuclear respiratory factor 1 (NRF-1) mRNA, a gene induced by PGC-1α in cell culture. HKII, mitochondrial transcription factor A, peroxisome proliferator activated receptor α, and calcineurin Aα and Aβ mRNA were elevated (≈2- to 6-fold; P < 0.05) at 6 h of recovery in the untrained leg but did not change in the trained leg. The present data demonstrate that exercise induces a dramatic transient increase in PGC-1α transcription and mRNA content in human skeletal muscle. Consistent with its role as a transcriptional coactivator, these findings suggest that PGC-1α may coordinate the activation of metabolic genes in human muscle in response to exercise.

895 citations


"Short‐term sprint interval versus t..." refers background in this paper

  • ...’ With regards to human muscle, several groups have described changes in the expression of PGC-1α and other metabolic transcriptional co-activators and transcription factors after acute exercise (Pilegaard et al. 2003; Russell et al. 2005; Coffey et al. 2006); however, no studies have directly compared adaptations induced by different types of exercise training....

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  • ...…have described changes in the expression of PGC-1α and other metabolic transcriptional co-activators and transcription factors after acute exercise (Pilegaard et al. 2003; Russell et al. 2005; Coffey et al. 2006); however, no studies have directly compared adaptations induced by different types…...

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01 Jan 1985
TL;DR: The sections in this article are: Fiber Composition in Human Skeletal Muscle, Motor Unit Recruitment, Adaptive Response, and Significance of Adaptation.

891 citations


"Short‐term sprint interval versus t..." refers background in this paper

  • ...…to the improved respiratory control sensitivity that results from an increase in mitochondrial density, as reflected by changes in the maximal activity or protein content of enzymes in the tricarboxylic acid cycle and electron transport chain (Saltin & Gollnick, 1983; Holloszy & Coyle, 1984)....

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