Shepherd et al 2015 Low Volue HIIT.PDF - RESEARCH ARTICLE Low-Volume High-Intensity Interval Trainin in a Gym Setting Improves Cardio-Metabo and

Shepherd et al 2015 Low Volue HIIT.PDF - RESEARCH ARTICLE...

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RESEARCH ARTICLE Low-Volume High-Intensity Interval Trainin in a Gym Setting Improves Cardio-Metabo and Psychological Health Sam O. Shepherd 1 , Oliver J. Wilson 2 , Alexandra S. Taylor 3 , Cecilie Thøgersen-Ntoumani 4 , Ahmed M. Adlan 5 , Anton J. M. Wagenmakers 1 , Christopher S. Shaw 6 * 1 Research Institute for Sport & Exercise Sciences (RISES), Liverpool John Moores University, Liverpool, United Kingdom, 2 Institute for Sport, Physical Activity & Leisure, Carnegie Faculty, Leeds Beckett University, Leeds, United Kingdom, 3 UBSport Hi Performance Centre, University of Birmingham, Birmingham, United Kingdom, 4 School of Psychology & Speech Pathology, Curtin University, Perth, Australia, 5 Department of Cardiology, Heartlands Hospital, Birmingham, United Kingdom, 6 School of Exercise & Nutrition Sciences, Deakin University, Geelong, Victoria, Australia * [email protected] Abstract Background Within a controlled laboratory environment, high-intensity interval training (HIT) elicits lar cardiovascular and metabolic benefits as traditional moderate-intensity continuous ing (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, grou based gym setting, elicits improvements in aerobic capacity (VO 2max ), 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% HR max ) interspersed with periods of recovery cycling (25 min.session -1 , 3 sessions. week -1 ). MICT participants performed continuous cycling (~70% HR max , 30–45 sion -1 , 5 sessions.week -1 ). VO 2max , 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 gre adherence to HIT (83±14% vs. 61±15% prescribed sessions attended, respectively; p<0.05). HIT improved VO 2max , insulin sensitivity, reduced abdominal fat mass, and induced favourable changes in blood lipids (p<0.05). HIT also induced beneficial effects PLOS ONE | DOI:10.1371/journal.pone.0139056 September 24, 2015 1 / 17 a11111 OPEN ACCESS Citation: Shepherd SO, Wilson OJ, Taylor AS, Thøgersen-Ntoumani C, Adlan AM, Wagenmakers AJM, et al. (2015) Low-Volume High-Intensity Interval Training in a Gym Setting Improves Cardio-Metabolic and Psychological Health. PLoS ONE 10(9): e0139056. doi:10.1371/journal.pone.0139056 Editor: Stephen E Alway, West Virginia University School of Medicine, UNITED STATES Received: February 21, 2015 Accepted: September 7, 2015 Published: September 24, 2015 Copyright: © 2015 Shepherd et al. This is an open access article distributed under the terms of the Creative Commons Attribution License , which permits unrestricted use, distribution, and reproduction in any medium, provided the original author and source are credited.
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