Comparison of different sprint interval protocols shows most efficient ways to exercise.
New research shows that repeating multiple short sprint intervals is not as beneficial as fewer longer sprint intervals, as reported in Medicine & Science in Sports & Exercise. Waseda University researchers in Tokyo, Japan, compared physiological and metabolic responses to two training protocols among 14 healthy male adults between 22 and 31 years of age.
Two high-intensity 20-second sprints with a 160-second recovery interval, achieved a more effective training response (of improving oxygen utilization) as did four high-intensity 10-second sprints with 80-second recovery intervals. Both protocols stimulated muscles equally. Increasing sprint repetitions did not improve oxidative metabolism or muscle stimulus.
“In today’s fast-moving world, lack of time is a major hindrance to regular physical activity,” says lead study author Takaki Yamagishi, PhD, adjunct researcher, human performance laboratory, Waseda University. “However, the exercise modalities employed in our study require less than 15 minutes to complete and provide considerable health benefits.”
Shirley Eichenberger-Archer, JD, MA
Shirley Archer, JD, MA, is an internationally acknowledged integrative health and mindfulness specialist, best-selling author of 16 fitness and wellness books translated into multiple languages and sold worldwide, award-winning health journalist, contributing editor to Fitness Journal, media spokesperson, and IDEA's 2008 Fitness Instructor of the Year. She's a 25-year industry veteran and former health and fitness educator at the Stanford Prevention Research Center, who has served on multiple industry committees and co-authored trade books and manuals for ACE, ACSM and YMCA of the USA. She has appeared on TV worldwide and was a featured trainer on America's Next Top Model.
