Effects of self-paced interval and continuous training on health markers in women

Luke J Connolly,Jonathan Fulford,Chris Smietanka,Stephen J Bailey,Peter Krustrup,Andrew M Jones

doi:10.1007/s00421-017-3715-9

Abstract

PurposeTo compare the effects of self-paced high-intensity interval and continuous cycle training on health markers in premenopausal women.MethodsForty-five inactive females were randomised to a high-intensity interval training (HIIT; n = 15), continuous training (CT; n = 15) or an inactive control (CON; n = 15) group. HIIT performed 5 × 5 min sets comprising repetitions of 30-s low-, 20-s moderate- and 10-s high-intensity cycling with 2 min rest between sets. CT completed 50 min of continuous cycling. Training was completed self-paced, 3 times weekly for 12 weeks.ResultsPeak oxygen uptake (16 ± 8 and 21 ± 12%), resting heart rate (HR) (−5 ± 9 and −4 ± 7 bpm) and visual and verbal learning improved following HIIT and CT compared to CON (P < 0.05). Total body mass (−0.7 ± 1.4 kg), submaximal walking HR (−3 ± 4 bpm) and verbal memory were enhanced following HIIT (P < 0.05), whereas mental well-being, systolic (−5 ± 6 mmHg) and mean arterial (−3 ± 5 mmHg) blood pressures were improved following CT (P < 0.05). Participants reported similar levels of enjoyment following HIIT and CT, and there were no changes in fasting serum lipids, fasting blood [glucose] or [glucose] during an oral glucose tolerance test following either HIIT or CT (P > 0.05). No outcome variable changed in the CON group (P > 0.05).ConclusionsTwelve weeks of self-paced HIIT and CT were similarly effective at improving cardiorespiratory fitness, resting HR and cognitive function in inactive premenopausal women, whereas blood pressure, submaximal HR, well-being and body mass adaptations were training-type-specific. Both training methods improved established health markers, but the adaptations to HIIT were evoked for a lower time commitment.

Highlights

It is well documented that physical inactivity and age are associated with increased morbidity from non-communicable diseases (NCDs) and are accompanied by declining cardiorespiratory fitness, cognitive and metabolic dysfunction, and hypertension (Booth et al 2012)
The main original findings of the present study were that self-paced high-intensity interval training (HIIT) and continuous training (CT) were both effective at improving V O2peak, resting heart rate (HR), Rate pressure product (RPP) and cognitive function of previously inactive middle-aged premenopausal women
The training interventions resulted in comparable levels of adherence and enjoyment, but the adaptations to HIIT were achieved despite completing 49, 62 and 61% less work in weeks 1–4, 5–8 and 9–12 and committing less time compared to CT training

Summary

Introduction

It is well documented that physical inactivity and age are associated with increased morbidity from non-communicable diseases (NCDs) and are accompanied by declining cardiorespiratory fitness, cognitive and metabolic dysfunction, and hypertension (Booth et al 2012). Middle-aged women are susceptible to develop NCDs and associated co-morbidities, but regular physical activity is known to mitigate the development of NCD risk factors (Garber et al 2011). The development of physical activity interventions with high compliance rates are required to improve the health status of inactive middle-aged women. Regular (2–4 sessions weekly), instructor-directed, continuous (40–60 min), moderate-to-vigorous intensity [55–80% of peak heart rate (%HRpeak)] exercise has been shown to improve established NCD risk factors in women. While regular regimented CT training can attenuate the development of NCDs, this fixed intensity training regimen requires a significant weekly time commitment. Since time constraints and enjoyment are commonly cited as two of the main barriers preventing middle-aged women from meeting physical activity guidelines (Booth et al 2012), the time commitment of CT training might contribute to the large percentage of middle-aged women who fail to meet physical activity guidelines (Townsend et al 2015)

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