Sprint exercise snacks: a novel approach to increase aerobic fitness

Little, Jonathan P.; Langley, Jodi; Lee, Michael; Myette-Côté, Étienne; Jackson, Garett; Durrer, Cody; Gibala, Martin J.; Jung, Mary E.

doi:10.1007/s00421-019-04110-z

Cited by 37 publications

(35 citation statements)

References 26 publications

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“…We showed an average of~14% improvement in VO 2peak [18]. Another study that employed a similar protocol also reported that 3 × 20-s WAnT sprint bouts with 1 to 4 h rest duration performed for 3 days per week for a total of 6 weeks, led to~4% improvement in VO 2peak, among inactive but moderately fit college-aged individuals [19]. These two studies showed that WAnT bouts performed in a dispersed fashioned could result in modest improvements in cardiorespiratory fitness in trained and untrained individuals.…”

Section: Introductionsupporting

confidence: 68%

“…The present study's findings corroborated the results of earlier studies. Using a similar dispersed WAnT exercise protocol, Little and colleagues reported a~4% increase in VO 2peak following 6 weeks of 20-s sprints, 3 bouts per day, separated by 1-4 h rest for 3 days a week [19]. And our own pilot study of 8 weeks of 30-s sprints, 3 bouts per day, separated by~4 h rest, 3 days per week, reported~14% improvement in VO 2peak [18].…”

Section: Discussionmentioning

confidence: 83%

“…Fasting insulin and fasting glucose were obtained from venous blood sample (~3 mL) after an overnight fast for at least 8 h. Two indirect indices, the Homeostatic model assessment (HOMA) and Quantitative insulin-sensitivity check index (QUICKI), were used to estimate insulin resistance as these measures are identified as reliable and simple indirect methods for detection of insulin sensitivity [ 19 ]. HOMA index uses the formula previously described [ 20 ]: Insulin (UM −1 ) × [Glucose (mmol·L −1 /22.5].…”

Section: Methodsmentioning

confidence: 99%

“…Therefore, our aim in the present study was to address these limitations and provide additional evidence of the efficacy of a dispersed WAnT cycle training protocol. Based on the findings of previous studies [18,19], the working hypothesis of the present study was that a dispersed WAnT exercise training protocol is effective in improving cardiovascular fitness, leg strength, insulin sensitivity and lipid profile of healthy individuals.…”

Section: Introductionmentioning

confidence: 99%

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Efficacy of a Six-Week Dispersed Wingate-Cycle Training Protocol on Peak Aerobic Power, Leg Strength, Insulin Sensitivity, Blood Lipids and Quality of Life in Healthy Adults

Wun

Zhang

et al. 2020

IJERPH

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Background: The aim of this study was to evaluate the efficacy of a six-week dispersed Wingate Anaerobic test (WAnT) cycle exercise training protocol on peak aerobic power (VO2peak), isokinetic leg strength, insulin sensitivity, lipid profile and quality of life, in healthy adults. Methods: We conducted a match-controlled cohort trial and participants were assigned to either the training (intervention, INT, N = 16) or non-training (control, CON, N = 17) group. INT performed 30-s WAnT bouts three times a day in the morning, afternoon and evening with each bout separated by ~4 h of rest, performed for 3 days a week for 6 weeks. Criterion measures of peak oxygen uptake (VO2peak), leg strength, insulin markers such as homeostatic model assessment (HOMA) and quantitative insulin-sensitivity check index (QUICKI), blood lipids profile and health-related quality of life (HRQL) survey were assessed before and after 6 weeks in both groups. Results: Absolute VO2peak increased by 8.3 ± 7.0% (p < 0.001) after INT vs. 0.9 ± 6.1% in CON (p = 0.41) group. Maximal voluntary contraction at 30°·s−1 of the dominant lower-limb flexors in INT increased significantly post-training (p = 0.03). There were no changes in the INT individuals’ other cardiorespiratory markers, HOMA, QUICKI, blood lipids, and HRQL measures (all p > 0.05) between pre- and post-training; but importantly, no differences were observed between INT and CON groups (all p > 0.05). Conclusions: The results indicate that 6 weeks of dispersed sprint cycle training increased cardiorespiratory fitness and dynamic leg strength but had minimal impact on insulin sensitivity, blood lipids and quality of life in the exercising individuals.

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Section: Introductionsupporting

confidence: 68%

Section: Discussionmentioning

confidence: 83%

Section: Methodsmentioning

confidence: 99%

Section: Introductionmentioning

confidence: 99%

See 2 more Smart Citations

Efficacy of a Six-Week Dispersed Wingate-Cycle Training Protocol on Peak Aerobic Power, Leg Strength, Insulin Sensitivity, Blood Lipids and Quality of Life in Healthy Adults

Wun

Zhang

et al. 2020

IJERPH

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“…; Little et al . ) is another interesting idea for moving brief vigorous exercise from the laboratory to the real‐world. Recent suggestions that ‘high‐intensity incidental physical activity’ should be translated for health promotion (Stamatakis et al .…”

Section: Introductionmentioning

confidence: 99%

Physiological basis of brief vigorous exercise to improve health

Gibala

Little

2019

The Journal of Physiology

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This review considers the physiological basis of brief vigorous exercise to improve health, with a focus on cardiorespiratory fitness (CRF) and glycaemic control, and the potential underlying mechanisms involved. We defined 'brief' as a protocol lasting ࣘ15 min including warm-up, cool-down and recovery, and involving a total of ࣘ5 min of 'vigorous' exercise, which was classified as meeting or exceeding the lower end of the range for this relative intensity as per the criteria from the American College of Sports Medicine. The physiological mechanisms responsible for the increase in CRF, as measured by maximal oxygen update (V O 2 max ), after brief vigorous exercise are unclear and likely depend on various factors including the specific nature of the intervention as well as the time course of the response. Limited available evidence suggests the potential for an increased oxygen extraction by active muscle (i.e. greater arterio-venous oxygen difference), since an increase inV O 2 max has been reported after several weeks of brief vigorous exercise despite no measurable change in cardiac output. Emerging evidence indicates that brief vigorous exercise can improve glycaemic control, suggesting that this type of exercise could potentially play a role in the prevention and management of type 2 diabetes. The acute Martin Gibala is a professor and chair of the Department of Kinesiology at McMaster University in Hamilton, Canada. He is an integrative physiologist who studies the mechanistic basis of exercise responses in humans, and associated health impacts. His research on the topic of interval training has helped to establish the efficacy of brief, intense exercise to enhance physical fitness in both healthy and diseased states. His knowledge translation efforts include a book for the general public on the science of time-efficient exercise, response is not well characterized but several studies have shown that several weeks of vigorous exercise improves estimates of insulin sensitivity as determined by various methods including by hyperinsulinaemic-euglycaemic clamp. The physiological mechanisms underlying improved CRF and glycaemic control after brief vigorous exercise, and the broader impact on health, remain fruitful areas of investigation.Abstract figure legend Potential for brief vigorous exercise to reduce cardiometabolic disease risk

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Physical activity levels and mental health burden of healthcare workers during COVID‐19 lockdown

et al. 2021

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The outbreak of COVID‐19 has precipitated international lockdown measures to curb disease transmissions. The closure of public activity spaces as well as changes in pandemic workload may disrupt healthcare workers' physical activity and self‐care routines. We sought to examine the association between physical activity levels and mental health burden of healthcare workers during the COVID‐19 lockdown in Singapore. This cross‐sectional study comprised of an multidomain survey that was administered digitally to 707 healthcare workers between 17 May and 18 June 2020. Exercise frequency, duration and intensity of these healthcare workers had reduced significantly during the lockdown compared to pre‐lockdown. 25.3%, 37.2%, and 11.9% had screened positive for moderate‐to‐extremely‐severe depression, anxiety and stress respectively. Reductions in exercise duration was a significant risk factor for mild stress and moderate‐to‐severe depression while increase in exercise frequency was found to be a protective factor against depressed mood. Our study revealed that a short‐term reduction in physical activity levels during lockdown was associated with poorer psychological outcomes. Given the protection that exercise confers on depression, physical activity should be promoted at the workplace and at home to support healthcare workers to cope through this protracted health crisis.

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Sprint exercise snacks: a novel approach to increase aerobic fitness

Cited by 37 publications

References 26 publications

Efficacy of a Six-Week Dispersed Wingate-Cycle Training Protocol on Peak Aerobic Power, Leg Strength, Insulin Sensitivity, Blood Lipids and Quality of Life in Healthy Adults

Efficacy of a Six-Week Dispersed Wingate-Cycle Training Protocol on Peak Aerobic Power, Leg Strength, Insulin Sensitivity, Blood Lipids and Quality of Life in Healthy Adults

Physiological basis of brief vigorous exercise to improve health

Physical activity levels and mental health burden of healthcare workers during COVID‐19 lockdown

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