Extremely Short–Duration High‐Intensity Training Substantially Improves the Physical Function and Self‐Reported Health Status of Elderly Adults

Adamson, Simon; Lorimer, Ross; Cobley, James N.; Babraj, John

doi:10.1111/jgs.12916

Cited by 38 publications

(54 citation statements)

References 9 publications

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“…VO2max), functional fitness (e.g. sit to stand test) and health-related quality of life/physical functioning following short (3 weeks) [53] and long duration (13 weeks) [54] interventions. Our findings of enhanced beneficial effects for HIT with longer repetitions, greater work:rest ratios and longer training interventions provides valuable information to those involved in the design and implementation of HIT programmes.…”

Section: Discussionmentioning

confidence: 99%

Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials

2015

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2 Key points When compared to no exercise, endurance training and high-intensity interval training elicit large improvements in maximal oxygen uptake. Endurance training and high-intensity interval training elicit additional benefit for individuals with lower pre-training fitness. In healthy, young to middle-aged adults, high-intensity interval training improves maximal oxygen uptake to a greater extent than traditional endurance training. 3 AbstractBackground Enhancing cardiovascular fitness can lead to substantial health benefits. Highintensity interval training (HIT) is an efficient way to develop cardiovascular fitness, yet comparisons between this type of training with traditional endurance training are equivocal.Objective Our objective was to meta-analyse the effects of endurance training and HIT on the maximal oxygen consumption (VO2max) of healthy, young to middle-aged adults.Methods Six electronic databases were searched (MEDLINE, PubMed, SPORTDiscus, Web of Science, CINAHL and Google Scholar) for original research articles. A search was conducted and search terms included 'high intensity', 'HIT', 'sprint interval training', 'endurance training', 'peak oxygen uptake', 'VO2max'. Inclusion criteria were controlled trials, healthy adults aged 18-45 y, training duration ≥2 weeks, VO2max assessed pre-and post-training. Twenty-eight studies met the inclusion criteria and were included in the meta-analysis. This resulted in 723 participants with a mean ± SD age and initial fitness of 25.1 ± 5 y and 40.8 ± 7.9 mL•kg -1 •min -1 , respectively. We made probabilistic magnitude-based inferences for meta-analysed effects based on standardized thresholds for small, moderate and large changes (0.2, 0.6 and 1.2, respectively) derived from between-subject standard deviations (SDs) for baseline VO2max. ResultsThe meta-analysed effect of endurance training on VO2max was a possibly large beneficial effect (4.9 mL Conclusion Endurance training and HIT both elicit large improvements in the VO2max of healthy, young to middle-aged adults with the gains in VO2max being greater following HIT, when compared to endurance training. 5

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Section: Discussionmentioning

confidence: 99%

Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials

2015

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“…To the Editor : We read with interest the recent article by Adamson et al., which reports positive outcomes after high‐intensity interval training (HIIT) in a small sample of older adults. Improvements were achieved after twice‐weekly HIIT sessions over 6 weeks using a method loosely based on a thrice‐weekly HIIT protocol in young obese participants .…”

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confidence: 99%

Exercising Caution: Prolonged Recovery from a Single Session of High‐Intensity Interval Training in Older Men

Herbert

Grace

Sculthorpe

2015

J American Geriatrics Society

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“…This may suggest that once-or twice-weekly SIT may be a more effective way to improve wider aspects of physical function in older adults compared to strength training. The size of improvement of 16% in the twice-weekly training group was similar, whereas the improvement of 7% in the once-weekly group was smaller than previously reported 11% [15]. There was a small to moderate effect size between the training groups for both physical function tests (Figure 2), which suggests an additional benefit by doubling the training frequency.…”

Section: Physical Functionmentioning

confidence: 44%

“…Likewise, twice-weekly SIT (10 × 6 s sprints with 60 s recovery) has been shown to improve blood glucose control (6% reduction in glucose area under the curve, 11% reduction in 2 h glucose concentration) and physical function (20% decrease in timed get up and go) in middle aged people [14]. In older adults, twice-weekly SIT (10 × 6 s sprints with 60 s recovery) has been shown to improve aerobic capacity (8% increase in predicted VO 2 max) and physical function (11% decrease in timed get up and go) after 6 weeks [15]. Following 10 weeks of the same SIT protocol, physical function was shown to be improved along with arterial stiffness and circulating lipids [16].…”

Section: Introductionmentioning

confidence: 99%

The Impact of Sprint Interval Training Frequency on Blood Glucose Control and Physical Function of Older Adults

Adamson

Kavaliauskas

Lorimer

et al. 2020

IJERPH

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Exercise is a powerful tool for improving health in older adults, but the minimum frequency required is not known. This study sought to determine the effect of training frequency of sprint interval training (SIT) on health and physical function in older adults. Thirty-four (13 males and 21 females) older adults (age 65 ± 4 years) were recruited. Participants were allocated to a control group (CON n = 12) or a once- (n = 11) or twice- (n = 11) weekly sprint interval training (SIT) groups. The control group maintained daily activities; the SIT groups performed 8 weeks of once- or twice-weekly training sessions consisting of 6 s sprints. Metabolic health (oral glucose tolerance test), aerobic capacity (walk test) and physical function (get up and go test, sit to stand test) were determined before and after training. Following training, there were significant improvements in blood glucose control, physical function and aerobic capacity in both training groups compared to control, with changes larger than the smallest worthwhile change. There was a small to moderate effect for blood glucose (d = 0.43–0.80) and physical function (d = 0.43–0.69) and a trivial effect for aerobic capacity (d = 0.01) between the two training frequencies. Once a week training SIT is sufficient to produce health benefits. Therefore, the minimum time and frequency of exercise required is much lower than currently recommended.

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Extremely Short–Duration High‐Intensity Training Substantially Improves the Physical Function and Self‐Reported Health Status of Elderly Adults

Cited by 38 publications

References 9 publications

Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials

Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials

Exercising Caution: Prolonged Recovery from a Single Session of High‐Intensity Interval Training in Older Men

The Impact of Sprint Interval Training Frequency on Blood Glucose Control and Physical Function of Older Adults

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