Comparison of Long and Short High-Intensity Interval Exercise Bouts on Running Performance, Physiological and Perceptual Responses

Abstract

This study compared the effects of long (4×4 min) and short intervals (4×8×20 s) of high-intensity interval exercise bouts (HIIT) on running performance, physiological and perceptual responses, and excess postexercise oxygen consumption (EPOC). Twelve healthy college students (8 men, 4 women; mean age=22±2 years) performed long (90-95% of peak heart rate) and short intervals (maximal intensity) of high-intensity training (running on a non-motorized treadmill) with the same total duration on separate days. The total volume of consumed oxygen during recovery was the same in both cases ( P =0.21), whereas the short intervals of high-intensity training were performed at a faster mean running velocity (3.5±0.18 vs. 2.95±0.07 m/s) and at a lower RPE breath compared with the long intervals of high-intensity training. The blood lactate concentration also tended to be lower during the short intervals of high-intensity training, indicating that short-interval training was perceived to be easier than long-interval training, even though the cardiovascular and metabolic responses are similar. Furthermore, EPOC lasted significantly longer (83.4±3.2 vs. 61.3±27.9 min, P =0.016) and tended to be higher (8.02±4.22=vs. 5.70±3.75 L O 2 , P =0.053) after short intervals than after long intervals of training.

Keywords: accumulated oxygen uptake; aerobic exercise; postexercise metabolism; resting metabolic rate.

Conflict of interest statement

Conflict of Interest The authors declare that they have no conflict of interest.

Figures

Fig. 1

Rating of perceived exertion for muscle fatigue (RPE fatigue )a, rating of perceived exertion for breath (RPE breath )b, and the average running velocity on the treadmillcand after each set during the short- and long-interval sessions. → indicates a significant increase from this value,P<0.05 level. *Significant (P<0.05) difference between the short- and long-interval sessions at this set.

Fig. 2

Oxygen uptakea, blood lactate concentrationb, and heart ratecafter each set during the short- and long-interval sessions. → indicates a significant increase from this value, P<0.05 level.  * Significant (P<0.05) difference between the short- and long-interval sessions at this set.

Fig. 3

Decline in O 2 uptakea,cand heart rateb,dfrom the end of the training to the end of the 90-min recovery period. For all subjects pooled, P<0.001. All values significantly lower than first value (P<0.001). Values after 6 min, 10 min, 30 min, and 60 min were significantly lower than previous value (P<0.01).