Aerobic and Anaerobic Changes with High-Intensity Interval Training in Active College-Aged Men

• Autores: Ewa Ziemann, Tomasz Grzywacz, Marcin Luszczyk, Radoslaw Laskowski, Robert A. Olek, Ann L. Gibson
• Localización: Journal of strength and conditioning research: the research journal of the NSCA, ISSN 1064-8011, Vol. 25, Nº. 4, 2011, págs. 1104-1112
• Idioma: inglés
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• Resumen

  • We investigated the aerobic and anaerobic benefits of high-intensity interval training performed at a work-to-rest ratio of 1:2 because little performance enhancement data exist based on this ratio. Recreationally active male volunteers (21 years, 184 cm, 81.5 kg) were randomly assigned to a training (interval training [IT] n = 10) or control group (n = 11). Baseline assessments were repeated after the last training session. Each participant underwent basic anthropometric assessment and performed a [latin capital V with dot above]o2max test on an electronically braked cycle ergometer and a 30-second Wingate test. Venous samples were acquired at the antecubital vein and subsequently processed for lactate (LA); samples were obtained at rest, and 5 and 15-minute post-Wingate test. The interval training used a cycling power output equivalent to 80% of [latin capital V with dot above]o2max (80% p [latin capital V with dot above]o2max) applied for 6 90-second bouts (each followed by 180-second rest) per session, 3 sessions per week, for 6 weeks. The control group maintained their normal routine for the 6-week period. Group × time repeated-measures analyses of variance revealed that IT improved [latin capital V with dot above]o2max (5.5 ml·kg-1·min-1), anaerobic threshold (3.8 ml·kg-1·min-1), work output (12.5 J·kg-1), glycolytic work (11.5 J·kg-1), mean power (0.3 W·kg-1), peak power (0.4 W·kg-1), and max power (0.4 W·kg-1); p < 0.05. Posttesting LA was lower on average for IT at the 5-minute mark but significantly so at the 15-minute mark. Twenty-seven minutes of cycling at 80% p [latin capital V with dot above]o2max applied with a work-to-rest ratio of 1:2 and spread over 3 sessions per week for 6 weeks provided sufficient stimulus to significantly improve markers of anaerobic and aerobic performance in recreationally active college-aged men. Inclusion of such a protocol into a training program may rapidly restore or improve a client's or athlete's maximal functional capacity.