Abstract
Background: High-intensity training (HIT) with extremely short intervals (designated here as supramaximal HIT) is a time-efficient training method for health and performance. However, a protocol for regulation and control of intensity is missing, impeding implementation in various groups, such as older individuals.Methods: This study presents the development and characteristics of a novel training protocol with regulated and controlled supramaximal intervals adapted for older people. Using both quantitative and qualitative analyses, we explored the feasibility of the program, performed in a group training setting, with physically active older individuals (aged 65–75, n = 7; five women). The developed supramaximal HIT program consisted of 10 × 6 s cycle sprint intervals with ∼1 min of active recovery with the following key characteristics: (1) an individual target power output was reached and maintained during all intervals and regulated and expressed as the percentage of the estimated maximum mean power output for the duration of the interval (i.e., 6 s); (2) pedaling cadence was standardized for all participants, while resistance was individualized; and (3) the protocol enabled controlled and systematic adjustments of training intensity following standardized escalation criteria.Aim: Our aim was to test the feasibility of a novel training regimen with regulated and controlled supramaximal HIT, adapted for older people. The feasibility criteria for the program were to support participants in reaching a supramaximal intensity (i.e., power output > 100% of estimated VO2 max), avoid inducing a negative affective response, and have participants perceive it as feasible and acceptable.Results: All feasibility criteria were met. The standardized escalation procedure provided safe escalation of training load up to a supramaximal intensity (around three times the power output at estimated VO2 max). The participants never reported negative affective responses, and they perceived the program as fun and feasible.Conclusion: This novel program offers a usable methodology for further studies on supramaximal HIT among older individuals with different levels of physical capacity. Future research should explore the effects of the program in various populations of older people and their experiences and long-term adherence compared with other forms of training.
Highlights
Despite the importance of physical activity and exercise for good health and well-being (Cicioni-Kolsky et al, 2013), less than one third of people over age 75 years reach the World Health Organization recommendation of at least 150 min of physical activity at moderate intensity per week
The aim of this study was to test the feasibility of a novel training regimen with regulated and controlled supramaximal high-intensity interval training (HIT) intervals adapted for older people
TPO at the end of escalation was in median, and the median TPO was 2.9 times higher than the power output corresponding to their estimated maximum aerobic power output (MAP)
Summary
Despite the importance of physical activity and exercise for good health and well-being (Cicioni-Kolsky et al, 2013), less than one third of people over age 75 years reach the World Health Organization recommendation of at least 150 min of physical activity at moderate intensity per week. The concept of extremely short-duration high-intensity interval training (HIT) has been developed as a time-efficient method to improve health and performance, at least for young and middle-aged people (Babraj et al, 2009; Jakeman et al, 2012; Metcalfe et al, 2012; Adamson et al, 2014a). Supramaximal HIT has a broad effect on many physiological systems and seems to induce at least comparable effects to endurance training on cardio-metabolic health, but in a fraction of the time (Hazell et al, 2010; Iellamo et al, 2014; Gillen et al, 2016; Ruffino et al, 2017). A few attempts have been made to evaluate the concept of extremely short-duration supramaximal HIT intervals for older people. High-intensity training (HIT) with extremely short intervals (designated here as supramaximal HIT) is a time-efficient training method for health and performance. A protocol for regulation and control of intensity is missing, impeding implementation in various groups, such as older individuals
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