High-Intensity Interval Training Elicits Higher Enjoyment than Moderate Intensity Continuous Exercise

Abstract

Exercise adherence is affected by factors including perceptions of enjoyment, time availability, and intrinsic motivation. Approximately 50% of individuals withdraw from an exercise program within the first 6 mo of initiation, citing lack of time as a main influence. Time efficient exercise such as high intensity interval training (HIIT) may provide an alternative to moderate intensity continuous exercise (MICT) to elicit substantial health benefits. This study examined differences in enjoyment, affect, and perceived exertion between MICT and HIIT. Twelve recreationally active men and women (age = 29.5 ± 10.7 yr, VO2max = 41.4 ± 4.1 mL/kg/min, BMI = 23.1 ± 2.1 kg/m2) initially performed a VO2max test on a cycle ergometer to determine appropriate workloads for subsequent exercise bouts. Each subject returned for two additional exercise trials, performing either HIIT (eight 1 min bouts of cycling at 85% maximal workload (Wmax) with 1 min of active recovery between bouts) or MICT (20 min of cycling at 45% Wmax) in randomized order. During exercise, rating of perceived exertion (RPE), affect, and blood lactate concentration (BLa) were measured. Additionally, the Physical Activity Enjoyment Scale (PACES) was completed after exercise. Results showed higher enjoyment (p = 0.013) in response to HIIT (103.8 ± 9.4) versus MICT (84.2 ± 19.1). Eleven of 12 participants (92%) preferred HIIT to MICT. However, affect was lower (p<0.05) and HR, RPE, and BLa were higher (p<0.05) in HIIT versus MICT. Although HIIT is more physically demanding than MICT, individuals report greater enjoyment due to its time efficiency and constantly changing stimulus.Trial Registration: NCT:02981667.

Muscle adaptation in response to a high-intensity interval training in obese older adults: effect of daily protein intake distribution

“…More importantly, it has been observed that HIIT improved body composition (total or appendicular fat and lean masses), muscle function (muscle mass and power), aerobic capacities (VO 2max ) or reduced cardiometabolic risk factors (waist circumference, waist-hip circumference ratio, diastolic blood pressure and fasting glucose levels) in older adults [26][27][28][29][30][31][32][33]. Finally, HIIT elicited similar or higher enjoyment and adherence levels than moderate-intensity continuous training [34,35].…”

Affective and perceptual responses during reduced-exertion high-intensity interval training (REHIT)

“…Thus, it follows that as long as HIIT/SIT protocols can limit the number and duration of high intensity efforts, affective valence may decrease to a similar or lower extent compared to MICT, and could therefore be perceived more favourably by inactive individuals. Indeed, several, although not all (Dekker & Ekkekakis, 2017), studies have reported that participants find HIIT/SIT similarly (Green et al, 2017;Jung et al, 2014;Vella, Taylor, & Drummer, 2017) or more (Malik, Williams, Bond, Weston, & Barker, 2017;Thum, Parsons, Whittle, & Astorino, 2017) enjoyable when compared with MICT.…”

Lifelong exercise, but not short-term high-intensity interval training, increases GDF11, a marker of successful aging: a preliminary investigation

“…Indeed, HIIT is noted to be more enjoyable than traditional, continuous training (Thum et al. 2017), has higher compliance in patient populations than continuous training (Shiraev and Barclay 2012), and is noted to have equal or improved clinical outcomes in a number of aging‐related cardiovascular or metabolic disorders (Ramos et al. 2015; Cassidy et al.…”