High-intensity Intervals Are Associated With Relatively Positive Emotional Responses And Elevated Predictors Of Behaviour Change

Abstract

Understanding the factors that influence behaviour change and exercise adherence is important for optimizing exercise prescription. High intensity interval training is a time effective means of increasing aerobic fitness, however, the relationship between interval training and affective response (a predictor of behaviour change) is currently unknown. PURPOSE: To examine the affective response to high intensity training (HIT), moderate intensity training (MIT) and traditional endurance training (ET). METHODS: Eleven subjects (21 ± 2 yrs; 53 ± 11 ml/kg/min VO2peak) performed a ramp exercise test to volitional fatigue (peak work rate; PWR, 282 ± 54W). Each participant completed one session of HIT (8, 1-minute intervals at 120% PWR with 2 minute recovery), MIT (10, 4-minute intervals at 90% PWR with 2 minute recovery) and ET (90 minutes at 65% PWR) in random order. Emotional state was assessed by the Feeling Scale (-5, very bad; +5, very good) before the start, midway through, immediately post, 30-minutes post and 120-minutes post each protocol. Subjects also completed follow-up surveys that assessed protocol preference, enjoyment (1, not enjoyable; 7, very enjoyable), and implementation intentions (1, low intention; 7, high intention) 2 weeks following their last exercise protocol. RESULTS: At the midway point the emotional state of participants was lower (P<0.05) during MIT (-2.86 ± 1.76) than both ET (-1.05 ± 2.61) and HIT (-0.45 ± 2.02). There were no differences between HIT, MIT, or ET for emotional state at any other time point. The 2-week follow up indicated a preference for either HIT or END over MIT. HIT (3.73 ± 1.10) and ET (3.86 ± 1.92) were rated as more (P<0.05) enjoyable than MIT (2.45 ±1.37) while participants' intentions to implement an exercise protocols 2 days/week was higher (P<0.05) for both HIT (3.27 ± 1.42) and END (3.64 ± 1.63) than MIT (2.23 ± 1.29). CONCLUSION: Participants in this study had a higher emotional response, according to the feeling scale, at the midway point during HIT and ET. This higher emotional response during HIT and ET correlated with higher rates of enjoyment and intentions to implement an exercise protocol 2 days/week. Keywords: Emotional state, Feeling Scale, High Intensity Interval Training, Endurance Training, Moderate Intensity Interval Training,