Low-Volume High-Intensity Interval Training in a Gym Setting Improves Cardio-Metabolic and Psychological HealthReportar como inadecuado




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Background

Within a controlled laboratory environment, high-intensity interval training HIT elicits similar cardiovascular and metabolic benefits as traditional moderate-intensity continuous training MICT. It is currently unclear how HIT can be applied effectively in a real-world environment.

Purpose

To investigate the hypothesis that 10 weeks of HIT, performed in an instructor-led, group-based gym setting, elicits improvements in aerobic capacity VO2max, cardio-metabolic risk and psychological health which are comparable to MICT.

Methods

Ninety physically inactive volunteers 42±11 y, 27.7±4.8 kg.m-2 were randomly assigned to HIT or MICT group exercise classes. HIT consisted of repeated sprints 15–60 seconds, >90% HRmax interspersed with periods of recovery cycling ≤25 min.session-1, 3 sessions.week-1. MICT participants performed continuous cycling ~70% HRmax, 30–45 min.session-1, 5 sessions.week-1. VO2max, markers of cardio-metabolic risk, and psychological health were assessed pre and post-intervention.

Results

Mean weekly training time was 55±10 HIT and 128±44 min MICT p<0.05, with greater adherence to HIT 83±14% vs. 61±15% prescribed sessions attended, respectively; p<0.05. HIT improved VO2max, insulin sensitivity, reduced abdominal fat mass, and induced favourable changes in blood lipids p<0.05. HIT also induced beneficial effects on health perceptions, positive and negative affect, and subjective vitality p<0.05. No difference between HIT and MICT was seen for any of these variables.

Conclusions

HIT performed in a real-world gym setting improves cardio-metabolic risk factors and psychological health in physically inactive adults. With a reduced time commitment and greater adherence than MICT, HIT offers a viable and effective exercise strategy to target the growing incidence of metabolic disease and psychological ill-being associated with physical inactivity.



Autor: Sam O. Shepherd, Oliver J. Wilson, Alexandra S. Taylor, Cecilie Thøgersen-Ntoumani, Ahmed M. Adlan, Anton J. M. Wagenmakers, Chr

Fuente: http://plos.srce.hr/



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