| 10 or 30-s sprint interval training bouts enhance both aerobic and anaerobic performance. | |
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MedLine Citation:
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PMID: 20424855 Owner: NLM Status: MEDLINE |
Abstract/OtherAbstract:
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We assessed whether 10-s sprint interval training (SIT) bouts with 2 or 4 min recovery periods can improve aerobic and anaerobic performance. Subjects (n = 48) were assigned to one of four groups [exercise time (s):recovery time (min)]: (1) 30:4, (2) 10:4, (3) 10:2 or (4) control (no training). Training was cycling 3 week(-1) for 2 weeks (starting with 4 bouts session(-1), increasing 1 bout every 2 sessions, 6 total). Pre- and post-training measures included: VO(2max), 5-km time trial (TT), and a 30-s Wingate test. All groups were similar pre-training and the control group did not change over time. The 10-s groups trained at a higher intensity demonstrated by greater (P < 0.05) reproducibility of peak (10:4 = 96%; 10:2 = 95% vs. 30:4 = 89%), average (10:4 = 84%; 10:2 = 82% vs. 30:4 = 58%), and minimum power (10:4 = 73%; 10:2 = 69%; vs. 30:4 = 40%) within each session while the 30:4 group performed ~2X (P < 0.05) the total work session(-1) (83-124 kJ, 4-6 bouts) versus 10:4 (38-58 kJ); 10:2 (39-59 kJ). Training increased TT performance (P < 0.05) in the 30:4 (5.2%), 10:4 (3.5%), and 10:2 (3.0%) groups. VO(2max) increased in the 30:4 (9.3%) and 10:4 (9.2%), but not the 10:2 group. Wingate peak power kg(-1) increased (P < 0.05) in the 30:4 (9.5%), 10:4 (8.5%), and 10:2 (4.2%). Average Wingate power kg(-1) increased (P < 0.05) in the 30:4 (12.1%) and 10:4 (6.5%) groups. These data indicate that 10-s (with either 2 or 4 min recovery) and 30-s SIT bouts are effective for increasing anaerobic and aerobic performance. |
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Authors:
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Tom J Hazell; Rebecca E K Macpherson; Braden M R Gravelle; Peter W R Lemon |
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Publication Detail:
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Type: Journal Article Date: 2010-04-28 |
Journal Detail:
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Title: European journal of applied physiology Volume: 110 ISSN: 1439-6327 ISO Abbreviation: Eur. J. Appl. Physiol. Publication Date: 2010 Sep |
Date Detail:
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Created Date: 2010-08-12 Completed Date: 2010-12-13 Revised Date: - |
Medline Journal Info:
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Nlm Unique ID: 100954790 Medline TA: Eur J Appl Physiol Country: Germany |
Other Details:
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Languages: eng Pagination: 153-60 Citation Subset: IM |
Affiliation:
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Exercise Nutrition Research Laboratory, Faculty of Health Sciences, School of Kinesiology, 2235 3M Centre, The University of Western Ontario, London, ON, N6A 3K7, Canada. thazell@uwo.ca |
Export Citation:
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| MeSH Terms | |
Descriptor/Qualifier:
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Adult Anaerobic Threshold Athletic Performance* Bicycling Body Composition Exercise* Exercise Test Female Humans Male Muscle Contraction* Muscle Strength* Muscle, Skeletal / physiology* Oxygen Consumption Recovery of Function Reproducibility of Results Time Factors Young Adult |
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