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WHDL - 00011700

The Effects of High-Intensity Interval Training versus Moderate-Intensity Continuous Training on Maximal Oxygen Uptake in Sedentary Adults

Jacob Barragan

Resource Types

Academic (Thesis, Dissertation, Etc.)

Resource Languages

English

Institutional Repository

Description / Abstract

The purpose of the investigation was to compare the effects of 8 weeks of low-volume high-intensity interval training (HIIT) versus the effects of high-volume moderate-intensity continuous training (MICT) on maximum oxygen uptake (VO_2max) in sedentary adults. We hypothesized that increases in VO_2max after both interventions would not significantly differ between groups. 24 participants (27.1 ± 8.4 yr, VO_2max = 27.7 ± 6.7 ml*kg^-1*min^-1) completed 4 wk (3 sessions/wk) of MICT (30 min, 70-75% HR_max). After the 4 wk conditioning period, 13 participants (28 ± 9.7 yr) were randomized into 8 wk (3 session/wk) of HIIT (10 X 1 min, 90-95% HR_max, 1-min active recovery) & 11 participants (26 ± 6.9 yr) were randomized into 8 wk (5 sessions/wk) of MICT (30 min, 70-75% HR_max). VO_2max increased significantly in all participants after the interventions (Baseline = 2.01 ± 0.47 L*min^-1, Week 12 = 2.30 ± 0.41 L*min^-1, P < 0.001). VO_2max increased significantly in the HIIT group from week 4 to week 12 (Week 4 = 2.08 ± 0.21 L*min^-1, Week 12 = 2.29 ± 0.19 L*min^-1, P < 0.001). VO_2max also increased significantly in the MICT group from week 4 to week 12 (Week 4 = 2.18 ± 0.63 L*min^-1, Week 12 = 2.30 ± 0.58 L*min^-1, P = 0.010). There was no group X time interaction for changes in VO_2max from week 4 to week 12 (P = 0.755). Therefore, 8 weeks of low-volume HIIT (480 total min) & 8 weeks of high-volume MICT (1200 total min) led to increases in VO_2max that did not differ significantly in 24 sedentary adults.

Arete: The PLNU Honors Journal

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Subject Index

KeywordsMaximal oxygen uptake, high-intensity interval training, moderate-intensity continuous training, cardiorespiratory fitness, Arete the PLNU Honors Journal

Degree AwardedB.S. in Applied Health Science

Awarding InstitutionPoint Loma Nazarene University

Committee MembersKai Pattison, Eric Dowden, Breanna Beaver, Heidi Lynch

Supervisor or ChairBrandon Sawyer

Peer Reviewed?No

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