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Reduced Exertion High-Intensity Interval Training is More Effective at Improving Cardiorespiratory Fitness and Cardiometabolic Health than Traditional Moderate-Intensity Continuous Training

Author

Listed:
  • Tom F. Cuddy

    (Recreation, Exercise & Sport Science Department, Western Colorado University, Gunnison, CO 81231, USA)

  • Joyce S. Ramos

    (SHAPE Research Centre, Exercise Science and Clinical Exercise Physiology, College of Nursing and Health Sciences, Flinders University, Bedford Park, SA 5042, Australia
    Centre for Research on Exercise, Physical Activity and Health, School of Human Movement and Nutrition Sciences, The University of Queensland, Brisbane, QLD 4072, Australia)

  • Lance C. Dalleck

    (Recreation, Exercise & Sport Science Department, Western Colorado University, Gunnison, CO 81231, USA
    SHAPE Research Centre, Exercise Science and Clinical Exercise Physiology, College of Nursing and Health Sciences, Flinders University, Bedford Park, SA 5042, Australia)

Abstract

This study sought to determine the effectiveness of an 8 wk reduced-exertion high-intensity interval training (REHIT) at improving cardiorespiratory fitness (CRF) and positively modifying cardiometabolic health in the workplace environment. Participants (n = 32) were randomized to two groups: (1) One group (n = 16) was prescribed an 8 wk REHIT program, and (2) one group (n = 16) was prescribed moderate-intensity continuous training (MICT). Cardiometabolic risk factors and CRF were measured at baseline and 8 wks. After 8 wks, changes in CRF (REHIT, 12%; MICT, 7%), systolic blood pressure (REHIT, −5%; MICT, −2%), waist circumference (REHIT, −1.4%; MICT, −0.3%), and metabolic syndrome (MetS) severity (MetS z-score: REHIT, −62%; MICT, 27%) were more favorable ( p < 0.05) in the REHIT group relative to the MICT group. Interestingly, there was a significantly greater proportion of participants in the REHIT group (75%, 9/12) who had a favorable change in the MetS z-score (Δ > −0.60) relative to the MICT group (47%, 7/15). The main finding of the present study is that 8 wks REHIT elicited more potent and time-efficient improvements in CRF and cardiometabolic health when compared to traditional MICT. This study provides critical evidence for implementation of the sprint interval training (SIT) paradigm from the scientific literature into a real-world workplace setting.

Suggested Citation

  • Tom F. Cuddy & Joyce S. Ramos & Lance C. Dalleck, 2019. "Reduced Exertion High-Intensity Interval Training is More Effective at Improving Cardiorespiratory Fitness and Cardiometabolic Health than Traditional Moderate-Intensity Continuous Training," IJERPH, MDPI, vol. 16(3), pages 1-12, February.
    • Handle: RePEc:gam:jijerp:v:16:y:2019:i:3:p:483-:d:204046
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    References listed on IDEAS

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    1. Ryan M. Weatherwax & Joyce S. Ramos & Nigel K. Harris & Andrew E. Kilding & Lance C. Dalleck, 2018. "Changes in Metabolic Syndrome Severity Following Individualized Versus Standardized Exercise Prescription: A Feasibility Study," IJERPH, MDPI, vol. 15(11), pages 1-14, November.
    2. Danniel Thiago Frazão & Luiz Fernando de Farias Junior & Teresa Cristina Batista Dantas & Kleverton Krinski & Hassan Mohamed Elsangedy & Jonato Prestes & Sarah J Hardcastle & Eduardo Caldas Costa, 2016. "Feeling of Pleasure to High-Intensity Interval Exercise Is Dependent of the Number of Work Bouts and Physical Activity Status," PLOS ONE, Public Library of Science, vol. 11(3), pages 1-16, March.
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    Cited by:

    1. Fabian Herold & Tom Behrendt & Caroline Meißner & Notger G. Müller & Lutz Schega, 2022. "The Influence of Acute Sprint Interval Training on Cognitive Performance of Healthy Younger Adults," IJERPH, MDPI, vol. 19(1), pages 1-14, January.
    2. Nduduzo Msizi Shandu & Musa Lewis Mathunjwa & Ina Shaw & Brandon Stuwart Shaw, 2023. "Exercise Effects on Health-Related Quality of Life (HRQOL), Muscular Function, Cardiorespiratory Function, and Body Composition in Smokers: A Narrative Review," IJERPH, MDPI, vol. 20(19), pages 1-11, September.

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