A Comparison Of High-intensity Interval Running And Tabata On Post-exercise Metabolism: A Pilot Analysis

Abstract

PURPOSE: Compare the metabolic rate following: 1) no exercise (rest), 2) completion of high-intensity interval running (HIIR) and 3) completion of Tabata. METHODS: Recreationally active individuals (n = 7; 6F, 1 M; age = 22.2 ± 2.1 yrs; body mass = 64.2 ± 12.0 kg; body fat% = 26.2 ± 3.1) performed each of the 3 bouts on separate days with at least 7 days in between each bout. Rest consisted of sitting for 25 minutes. Tabata was performed for 25 minutes and involved performing repeated cycles of body calisthenics at maximal effort for 20 seconds followed with 10 seconds of rest. HIIR was performed for 25 minutes with repeated cycles of running for 20 seconds followed with 10 seconds of rest. Both Tabata and HIIR were set up to be performed at the same heart rate (HR). Ten minutes following the completion of each bout, the participants’ metabolic rate (MR) was assessed in 10-minute intervals over the next hour. The MR assessment included the participants’ average VO2 (l/min), respiratory exchange ratio (RER), fat oxidation (total grams), and total energy expenditure (TEE). Significant differences (p < .05) between the bouts were determined using a one-way, repeated measures ANOVA and Bonferroni post-hoc test. RESULTS: Average HR (bpm) during Tabata (174.9 ± 5.2) was significantly higher (p = .027, ES = 1.2) compared to HIIR (166.4 ± 9.3). Average VO2 was unchanged between bouts (p = .62). TEE was unchanged between bouts (p = .28). RER was significantly lower following both HIIR (.75 ± .04, p = .002, ES = -1.8) and Tabata (.71 ± .02, p = .001, ES = -2.5) compared to rest (.83 ± .05) and there was no significant difference between exercises (p = .084). Fat oxidation was significantly higher following both HIIR (5.7 ± 1.5, p = .001; ES = 1.4) and Tabata (6.9 ± 1.4, p = .0004; ES = 2.2) compared to rest (3.7 ± 1.5) and Tabata was significantly higher than HIIR (p = .035, ES = .83). CONCLUSION: Despite the significant differences in heart rate between HIIR and Tabata both exercise bouts elicited similar changes in post-exercise metabolism when compared to rest. Both HIIR and Tabata might be lifestyle practices that promote healthy weight management; however, the small sample size and short metabolic assessment period limits the application of our results. A larger sample size and an expanded assessment period could better clarify the effectiveness of these exercises.