Ziemann, E, Grzywacz, T, Łuszczyk, M, Laskowski, R, Olek, RA, and Gibson, AL. Aerobic and anaerobic changes with high-intensity interval training in active college-aged men. J Strength Cond Res 25(4): 1104-1112, 2011-We investigated the aerobic and anaerobic benefits of high-intensity interval training performed at a work-to-rest ratio of 1:2 because little performance enhancement data exist based on this ratio. Recreationally active male volunteers (21 years, 184 cm, 81.5 kg) were randomly assigned to a training (interval training [IT] n = 10) or control group (n = 11). Baseline assessments were repeated after the last training session. Each participant underwent basic anthropometric assessment and performed a V̇o2max test on an electronically braked cycle ergometer and a 30-second Wingate test. Venous samples were acquired at the antecubital vein and subsequently processed for lactate (LA); samples were obtained at rest, and 5 and 15-minute post-Wingate test. The interval training used a cycling power output equivalent to 80% of V̇o2max (80% p V̇o2max) applied for 6 90-second bouts (each followed by 180-second rest) per session, 3 sessions per week, for 6 weeks. The control group maintained their normal routine for the 6-week period. Group × time repeated-measures analyses of variance revealed that IT improved V̇o2max (5.5 ml·kg−1·min−1), anaerobic threshold (3.8 ml·kg−1·min−1), work output (12.5 J·kg−1), glycolytic work (11.5 J·kg−1), mean power (0.3 W·kg−1), peak power (0.4 W·kg−1), and max power (0.4 W·kg−1); p < 0.05. Posttesting LA was lower on average for IT at the 5-minute mark but significantly so at the 15-minute mark. Twenty-seven minutes of cycling at 80% p V̇o2max applied with a work-to-rest ratio of 1:2 and spread over 3 sessions per week for 6 weeks provided sufficient stimulus to significantly improve markers of anaerobic and aerobic performance in recreationally active college-aged men. Inclusion of such a protocol into a training program may rapidly restore or improve a client's or athlete's maximal functional capacity.
1Department of Physiology, Academy of Physical Education and Sport, Gdańsk, Poland; 2Department of Biochemistry, Academy of Physical Education and Sport, Gdańsk, Poland; and 3Department of Health, Exercise, and Sport Sciences, University of New Mexico, Albuquerque, New Mexico
Address correspondence to Dr. Ann Gibson, email@example.com.