Metabolic effects of two high-intensity circuit training protocols: Does sequence matter?

Abstract

Background/objectiveThe integration of high-intensity interval training (HIIT) and circuit weight training (CWT) is seamless and practical for meeting recommended exercise guidelines. The purpose of this study was to determine the ideal combination of HIIT and CWT to elicit desired acute cardiorespiratory and metabolic responses in variables such as energy expenditure (EE), oxygen consumption (VO2), heart rate (HR), blood lactate (BLa−), excess post-exercise oxygen consumption (EPOC), rating of perceived exertion (RPE), and enjoyment.MethodsFourteen trained males (25.7 ± 4.4 yr) completed two exercise protocols matched for volume and recovery periods. On one day, participants performed six HIIT bouts prior to three rounds of a nine exercise CWT protocol (HIC). The second day (separated by ≥ 72 h) consisted of three rounds of three mini-circuits (three exercises per circuit) integrated with three HIIT bouts between the first and second and second and third mini-circuits (TRI). VO2, HR, and EE were monitored throughout both protocols. EPOC for a 20-min duration, [BLa−] (five time points), RPE, and enjoyment were measured post-exercise.ResultsEnergy expenditure was significantly higher during the HIC compared to the TRI protocol (p = .012), as well as EPOC (p = .034). [BLa−] was significantly greater immediate-, 5min-, 10min- and 20min-post-exercise following HIC as compared to TRI. Mean values for HIC and TRI were similar (p > .05) for HR and RPE.ConclusionPerforming HIIT prior to CWT elicits a higher metabolic perturbation compared to the TRI protocol. Although a significant EE difference was detected between the two trials, the practical difference (∼20 kcal) between protocols indicates both protocols are similarly effective for caloric expenditure, metabolic and cardiorespiratory response.

Energy expenditure and intensity of HIIT bodywork® session

“…min -1 , which is similar to values observed in a Crossfit study 25 and corresponding to high intensity, as recommended by the ACSM -exercises performed above 6 METS are considered as intense 26 . Similarly, both the heart rate data of the present study (86.87%) and previous reports [3][4][5] , as well as in studies with boot camp, naval rope, jumps, and circuit training, all agree that it attains values above those proposed (85% of maximum predicted HR) by ACSM for high-intensity exercise (85% of predicted maximum HR) [28][29][30] .…”

“…To our knowledge, few studies have investigated the energy expenditure in exercise sessions that used only bodyweight 17,28 . The total energy expenditure of 251.05 ± 27.26 kcal or 12.63 ± 2.24 kcal.min -1 found in this study was similar to those in other high-intensity modalities 17,23,[27][28][29][30][31] . Using the burpee exercise, Ratamess, Rosemberg, Klei et al 17 showed that 10s all-out repetitions, with a 2-minutes interval, resulted in an expenditure of approximately 9.6 ± 1.kcal.min-1.…”

High-intensity interval training can improve hand grip strength, inspiratory muscle, and quality of life in systemic sclerosis subjects

“…In addition, HIIT can also affect metabolic processes by increasing anabolic processes and helping in the metabolism of high-speed energy-supplying substrates in balance with energy expenditure and replenishment. This can help individuals in conditions of working ability, especially in more precise execution and speed of activities or work [ 17 ].…”

Chronic musculoskeletal pain, catastrophizing, and physical function in adult women were improved after 3-month aerobic-resistance circuit training

“…Moreover, a meta-analysis showed that combination training has a greater effect on cognitive function in older adults than aerobic exercise training alone 22 . Circuit training is defined as the performance of 6–12 exercises in sequential order with little to no break between them 23 . A novel type of circuit training program involves a combination of the two aforementioned training modalities, namely, a resistance training set followed immediately by an aerobic exercise interval (a simultaneous aerobic-resistance training method).…”