The effects of low-volume high-intensity interval training and circuit training on maximal oxygen uptake

Birkett, Stefan T; Nichols, Simon; Sawrey, Richard; Gleadall-Siddall, Damien; McGregor, G.; Ingle, Lee

doi:10.1007/s11332-019-00552-2

Cited by 8 publications

(8 citation statements)

References 46 publications

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“…The greater VO 2max improvement in HIIT group vs. MICT suggests that exercise intensity, more than volume, is a critical aspect of training adaptations [ 33 ]. Our findings are in line with previous studies reporting that HIIT training led to a greater improvement in VO 2max when compared to traditional circuit training [ 34 ] and similarly to that obtained with MICT protocols [ 35 , 36 , 37 ].…”

Section: Discussionsupporting

confidence: 92%

The Effects of Short-Term High-Intensity Interval Training and Moderate Intensity Continuous Training on Body Fat Percentage, Abdominal Circumference, BMI and VO2max in Overweight Subjects

Russomando

Bono

Mancini

et al. 2020

JFMK

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We aimed to compare the effects of a personalized short-term high-intensity interval training (HIIT) vs. standard moderate intensity continuous training (MICT) on body fat percentage, abdominal circumference, BMI and maximal oxygen uptake (VO2max) in overweight volunteers. Twenty overweight sedentary volunteers (24.9 ± 2.9y; BMI: 26.1 ± 1 kgm−2) were randomly assigned to 2 groups, HIIT or MICT. HIIT trained 6 weeks (3-days/week), 40-min sessions as follows: 6-min warm-up, 20-min resistance training (RT) at 70% 1-RM, 8-min HIIT up to 90% of the predicted Maximal Heart Rate (HRmax), 6-min cool-down. MICT trained 6 weeks (3-days/week) 60-min sessions as follows: 6-min warm-up, 20-min RT at 70% 1-RM, 30-min MICT at 60–70% of the predicted HRmax, 4-min cool-down. Two-way ANOVA was performed in order to compare the efficacy of HIIT and MICT protocols, and no significant interaction between training x time was evidenced (p > 0.05), indicating similar effects of both protocols on all parameters analyzed. Interestingly, the comparison of Δ mean percentage revealed an improvement in VO2max (p = 0.05) together with a positive trend in the reduction of fat mass percentage (p = 0.06) in HIIT compared to MICT protocol. In conclusion, 6 weeks of personalized HIIT, with reduced training time (40 vs. 60 min)/session and volume of training/week, improved VO2max and reduced fat mass percentage more effectively compared to MICT. These positive results encourage us to test this training in a larger population.

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Section: Discussionsupporting

confidence: 92%

The Effects of Short-Term High-Intensity Interval Training and Moderate Intensity Continuous Training on Body Fat Percentage, Abdominal Circumference, BMI and VO2max in Overweight Subjects

Russomando

Bono

Mancini

et al. 2020

JFMK

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show abstract

“…Another finding in this study is the effective Circuit weight training program to increase the VO2max endurance component Sonchan, Moungmee, and Sootmongkol (2017) found that after 8 weeks of the Circuit training program, anaerobic capacity and cardiovascular endurance significantly increased (P<0,05) (Birkett et al, 2019).…”

Section: The Effects Of Circuit Weight Training For Physical Fitnessmentioning

confidence: 50%

The Importance of Physical Fitness for Pencak Silat Athletes: Home-Based Weight Training Between Tabata and Circuit Can it Work?

et al. 2021

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During the Covid-19 pandemic, pencak silat athletes experienced difficulty improving physical fitness because training could not be done together with a coach, so their physical fitness decreased significantly. This study aimed to test Tabata and Circuit's effectiveness to improve female Pencak silat athletes' physical fitness. This research was quantitative with experimental methods. The subject of this research consisted of Female Pencak silat athletes with low physical fitness levels (n=20). All subjects were randomly allocated to experiment I of the Tabata weight training (TWT) (n = 10) and experiment II of the Circuit weight training (CWT) (n = 10). The results showed that the physical training such as arm muscle strength (t= 11.00; P<0.05), leg muscle strength (t= 7.900; P<0.05), muscle endurance (t= 6.014; P<0.05), flexibility (t= 10.34; P<0.05), endurance VO2max (t= 17.39; P<0.05) and power (t= 19.20; P<0.05), increased significantly due to the intervention of Tabata weight training. A similar increase occurred in Circuit weight training, physical fitness components, such as arm muscle strength (t= 4.910; P<0.05), leg muscle strength (t= 12.230; P<0.05), muscle endurance (t= 4.792; P<0.05), flexibility (t= 6.107; P<0.05), endurance VO2max (t= 5.533; P<0.05) and power (t= 5.982; P<0.05) increased significantly. Home-based weight training between Tabata and Circuit positively improved the physical fitness of female Pencak silat athletes. This research contributes knowledge in coaching so that lecturers and coaches can use it to improve aspects of athlete's physical fitness.

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“…HIIT has been promoted as a superior, time-saving exercise strategy to enhance CRF in the middle-aged [98]. A systematic review of evidence suggested that both interval training and MICT could significantly improve CRF in middle-aged and elderly people; however, MICT has no significant effect on improving VO 2max in middle-aged compared with HIIT and sprint interval training.…”

Section: Middle-aged (Ages 45-59 Years) Adultsmentioning

confidence: 99%

Cardiorespiratory Benefits of Exercise

Wang¹,

Qu²,

Yangm³

et al. 2023

Cardiorespiratory Fitness - New Topics

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Abundant evidence proved that the amount of habitual exercise and the level of cardiorespiratory fitness (CRF) are inversely related to the risk of cardiovascular morbidity and mortality. In this chapter, you can learn about the cardiorespiratory benefits of exercise, involving: (1) delay the development of cardiovascular disease (CVD) affecting many of the standard cardiorespiratory diseases risk factors, such as plasma lipids, especially high-density lipoprotein cholesterol, fasting glucose levels, blood and hypertension control; (2) improve the cardiac output (CO) and the CRF of different ages. However, certain kind of exercise might not be applicable to cardiac patients, since high-intensity, high-volume exercise may increase all-cause mortality among these patients. At present, the American College of Sports Medicine (ACSM) recommends that aerobic exercise (AE) and resistance exercise (RE) two or three times a week is related to better physical function at different ages, improvement of muscle strength, body composition and, especially, CRF.

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The effects of low-volume high-intensity interval training and circuit training on maximal oxygen uptake

Cited by 8 publications

References 46 publications

The Effects of Short-Term High-Intensity Interval Training and Moderate Intensity Continuous Training on Body Fat Percentage, Abdominal Circumference, BMI and VO2max in Overweight Subjects

The Effects of Short-Term High-Intensity Interval Training and Moderate Intensity Continuous Training on Body Fat Percentage, Abdominal Circumference, BMI and VO2max in Overweight Subjects

The Importance of Physical Fitness for Pencak Silat Athletes: Home-Based Weight Training Between Tabata and Circuit Can it Work?

Cardiorespiratory Benefits of Exercise

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