Intense Intermittent Running Is More Effective Than High-resistance-training In Improving Continuous And Intermittent Exercise Performance

Abstract

Several studies have investigated the response to various intermittent training regimes, however, it is unknown if short-duration intense interval training affects exercise performance differently than high-resistance-training. PURPOSE: To examine the effect of short-term intense intermittent training and high-resistance-training on exercise performance and aerobic variables in untrained males. METHODS: 16 untrained males (36.7±5.7 yrs, 182±6 cm, 93.7±13.9 kg) where randomly separated into two matched groups, which performed either intense intermittent training (IIT) or high-resistance-training (HRT) for 12 weeks. The IIT-group performed 5 × 2 min running at an average intensity >90% HRmax with 1 min recovery, while the HRT-group carried out one hour high-resistance strength training for the legs (week 0-4: 12-16RM, week: 4-12: 6-10RM). Both groups trained 2.0±0.3 times per week. Before and after training the subjects completed an exhaustive incremental treadmill test (ITT), the Yo-Yo intermittent endurance test (level 2; Yo-Yo IE2), and a 30-m sprint test (30-m SP). RESULTS: Time to exhaustion in ITT was higher (P<0.05) in IIT after compared to before training (440±25 vs. 378±28 s), but was unchanged in HRT (355±56 vs. 347±34 s). VO2max increased (P<0.05) from 36.3±1.7 to 41.4±2.2 mlO2/min/kg in IIT, but was unaltered in HRT (36.8±3.2 vs. 37.9±3.3 mlO2/min/kg). A training-induced elevation (P<0.05) was observed in IIR in Yo-Yo IR2 performance (703±141 vs. 473±67 m), with no change in HRT (463±79 vs. 423±83 m). In the 30-m SP test, IIT ran ∼6% faster after the training period, with no change in HRT. CONCLUSION: Short-term intense intermittent training (∼20 min per week) is more beneficial than high-resistance-training for improvements in sprinting ability, intense intermittent and continuous exercise performance and aerobic power in untrained males.