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01-05-2019 | Original Article

Sprint exercise snacks: a novel approach to increase aerobic fitness

Authors: Jonathan P. Little, Jodi Langley, Michael Lee, Etienne Myette-Côté, Garett Jackson, Cody Durrer, Martin J. Gibala, Mary E. Jung

Published in: European Journal of Applied Physiology | Issue 5/2019

Abstract

Purpose

Sprint interval training (SIT), involving brief intermittent bursts of vigorous exercise within a single training session, is a time-efficient way to improve cardiorespiratory fitness (CRF). It is unclear whether performing sprints spread throughout the day with much longer (≥ 1 h) recovery periods can similarly improve CRF, potentially allowing individuals to perform “sprint snacks” throughout the day to gain health benefits.

Methods

Healthy, young, inactive adults (~ 22 years, peak oxygen uptake [VO₂peak] ~ 35 ml kg^− 1 min^− 1) were randomly assigned to one of two groups and performed 18 training sessions over 6 wks. Sprint snacks (SS) involved 3 × 20-s ‘all out’ cycling bouts separated by 1–4-h rest (n = 12, 7 females). Traditional SIT involved 3 × 20-s bouts interspersed with 3-min rest within a 10-min training session (n = 16, 7 females). The primary outcome was CRF determined by a VO₂peak test conducted before and after training. Secondary outcomes included a 150 kJ cycling time trial and exercise enjoyment.

Results

Absolute VO₂peak increased by ~ 6% after SIT and ~ 4% for SS (main effect of time P = 0.002) with no difference between groups (group × time interaction, P = 0.52). 150 kJ time trial performance improved by ~ 13% in SIT and ~ 9% in SS (main effect of time, P < 0.001) with no difference between groups (group × time interaction, P = 0.36).

Conclusion

CRF was similarly increased by a protocol involving sprint snacks spread throughout the day and a traditional SIT protocol in which bouts were separated by short recovery periods within a single training session.

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Title: Sprint exercise snacks: a novel approach to increase aerobic fitness
Authors: Jonathan P. Little
Jodi Langley
Michael Lee
Etienne Myette-Côté
Garett Jackson
Cody Durrer
Martin J. Gibala
Mary E. Jung
Publication date: 01-05-2019
Publisher: Springer Berlin Heidelberg
Published in: European Journal of Applied Physiology / Issue 5/2019
Print ISSN: 1439-6319
Electronic ISSN: 1439-6327
DOI: https://doi.org/10.1007/s00421-019-04110-z

At a glance: The STEP trials

Springer Medicine

Sprint exercise snacks: a novel approach to increase aerobic fitness

Abstract

Purpose

Methods

Results

Conclusion

At a glance: The STEP trials

Springer Medicine

Abstract

Purpose

Methods

Results

Conclusion

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