Evaluating and comparing the effect of high intensity interval training vs. low intense, longer-lasting training on endurance performance in recreational runners.
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This study evaluates and compares the effect on endurance performance between high intensity interval training (ITG) and low intensity, longer-lasting training (CTG) with twice longer training time than ITG. We selected 22 healthy, non-smoking young men and women in a randomised trial to undertake either low intensity continuous training at 75% of maximal heart rate (HRmax) for 75 minutes or high intensity interval training at 90–95% HRmax, to undertake training either low intensity or high intensity three times a week for eight weeks. Performance times for running 3000 metres improved in both groups. Effect size between groups was 0.95 in favour of the ITG. Maximal oxygen uptake (VO₂max), running economy (RE) and speed at ventilatory threshold (VTh) improved in both groups. VO₂max and speed at VTh improved significantly more in the ITG. RE did not differ between the groups. The result of this study indicate that high intensity training is more effective and time efficient in improving performance in recreational runners than low intensity continuous training.
Abstract
This study evaluates and compares the effect on endurance performance between high intensity interval training (ITG) and low intensity, longer-lasting training (CTG) with twice longer training time than ITG. We selected 22 healthy, non-smoking young men and women in a randomised trial to undertake either low intensity continuous training at 75% of maximal heart rate (HRmax) for 75 minutes or high intensity interval training at 90–95% HRmax, to undertake training either low intensity or high intensity three times a week for eight weeks. Performance times for running 3000 metres improved in both groups. Effect size between groups was 0.95 in favour of the ITG. Maximal oxygen uptake (VO₂max), running economy (RE) and speed at ventilatory threshold (VTh) improved in both groups. VO₂max and speed at VTh improved significantly more in the ITG. RE did not differ between the groups. The result of this study indicate that high intensity training is more effective and time efficient in improving performance in recreational runners than low intensity continuous training.
참고문헌 (33)
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