High-Intensive Interval Training or Supramaximal Interval Training - What to Choose When the Goal is to Improve VO2max and Aerobic Endurance Performance in Females
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Aim: The present study aims to compare the effects of high-intensive interval training (HIIT)and all-out supramaximal intensity interval training (SIT) on maximal oxygen uptake(VO2max), work economy (WE), lactate threshold (LT), anaerobic capacity (maximalaccumulated oxygen deficit (MAOD)), and 300- and 3000-meter running performance inmoderately endurance-trained females. Methods: 11 healthy, non-smoking, and recreationallyactive to moderately endurance-trained females were randomized to perform HIIT or SITthree times per week over 8 weeks. HIIT was performed as 4 x 4-minute treadmill runningintervals at 90-95 % of maximal heart rate (HRmax) interspersed with 3-minute active recoveryat 70 % of HRmax between intervals. SIT was performed as 10 x 30-second all-out treadmillrunning intervals interspersed with 3.5-minute active recovery at 70 % of HRmax betweenintervals. Results: The VO2max and oxygen (O2) pulse increased significantly more after HIITcompared to SIT (p < 0.01 and p < 0.05, respectively). VO2max increased by 8.9 % after HIIT(54.1 to 58.9 ml·kg-1·min-1) and by 3.3 % after SIT (54.1 to 55.8 ml·kg-1·min-1). The VO2maximprovements were closely followed by O2 pulse improvements of 9.3 % after HIIT and by3.5 % after SIT. MAOD increased significantly more after SIT compared to HIIT. The SITgroup improved MAOD by 32 % (60.6 to 79.8 ml·kg-1), while the changes were notsignificant after HIIT. The 300- and 3000-meter running performance changes were notsignificantly different between groups. The 3000-meter running performance improved by 5.7% after HIIT (843 to 794 seconds) and by 5.7 % after SIT (845 to 797 seconds). The 300-meter running performance improved by 5.1 % after HIIT (57.5 to 54.6 seconds) and by 5.7% after SIT (54.3 to 50.8 seconds). Conclusion: HIIT was significantly more effective inimproving VO2max and O2 pulse compared to SIT. SIT was significantly more effective inimproving MAOD compared to HIIT. There was no significant difference in WE, LT, 300-and 3000-meter running performance changes between groups.