Effect of Short-Term High-Intensity Interval Training versus Continuous Endurance Training on Exercise Performance

In a recent study conducted by The University of Western Ontario, the effects of short-term high-intensity interval training versus continuous training on oxygen utilization (VO2) , muscle deoxygenation, and exercise performance were measured. What they found was truly amazing.

"Both short-term high-intensity interval training (HIT) and continuous endurance training (END) showed similar training-induced adaptations with respect to exercise
performance, VO2 kinetics, HR kinetics, LT and L, with no differences occurring between training programs... These results suggest that VO2 kinetics (and muscle O2 utilization kinetics) is influenced similarly by both training programs and that the early adaptation begins as early as after 2 training days."

The High Intensity Interval training "consisted of a 5 min warm-up followed by 1 min exercise at 120% of the pre-training WRmax (maximal work rate) followed by 1 min “loadless” cycling. This interval was repeated 8 times on training days 1 and 2 and progressed to 12 repeated intervals by the eighth session."

The Continuous Endurance Training consisted of "90-120 min cycling at an intensity equivalent to 65% of the pre-training VO2 max."

So, what does this mean to you? It all boils down to this:

High Intensity Interval Training (HIT) shows very similar effects on cardiac ability and muscle oxygen utilization to Continuous Endurance Training (END) , in ∼90% less time! Although this is not a suggested way to achieve weight loss goals, it is a sure fire way to increase your exercise performance and VO2 max. Given that free time is becoming harder and harder to come by, this is an excellent method to achieve a good fitness level and reduce your risk for a multitude of diseases including CHD, COPD, diabetes, etc. in a short amount of time.

-Bryon R McKay, Donald H Paterson, and John M Kowalchuk. Effect of Short-Term High-Intensity Interval Training versus Continuous Training on O2 Uptake Kinetics, Muscle Deoxygenation and Exercise Performance. Journal of Applied Physiology, (May 14, 2009). doi:10.1152/japplphysiol.90828.2008.