King Grub
2017-12-22, 09:47
This study compared sprint interval training with active recovery (SITAR) to moderate intensity endurance training (ET) in aerobic and anaerobic power, muscular strength and sprint time results. Forty-two recreationally active adults were randomly assigned to a SITAR or ET group. Both groups trained 3x /week for 10 weeks at 75% of VO2max for 30 min weeks 1-4, with duration increasing to 35 min weeks5-7 and 40 min weeks 8-10. While ET ran on a 400m track without rest for the full training session, SITAR sprinted until the 200m mark and recovered with fast walking or light jogging the second 200 m to the finish line in 3x original sprint time. Maximal oxygen consumption (VO2max), anaerobic treadmill run to exhaustion at 12.5 km[middle dot]h-1 at 20% incline, isokinetic leg extension and flexion strength at 60[degrees][dot operator]s-1 and 300[degrees][dot operator]s-1, and 50m sprint time were determined before and after training. Results showed a significant improvement (p < 0.05) in absolute and relative VO2max, anaerobic treadmill run, and sprint time in both groups. Only SITAR showed significant improvements in isokinetic leg extension and flexion at 300[degrees][dot operator]s-1 and decreases in body mass (p < 0.05). SITAR also showed significantly greater improvement (p < 0.05) over ET in anaerobic treadmill run and 50m sprint time. These data suggest that SITAR is a time-efficient strategy to induce rapid adaptations in VO2max comparable to ET with added improvements in anaerobic power, isokinetic strength and sprint time not observed with ET.
The Effects of Sprint Interval Training with Active Recovery vs. Endurance Training on Aerobic and Anaerobic Power, Muscular Strength, and Sprint Ability. Journal of Strength & Conditioning Research, December 18, 2017.
The Effects of Sprint Interval Training with Active Recovery vs. Endurance Training on Aerobic and Anaerobic Power, Muscular Strength, and Sprint Ability. Journal of Strength & Conditioning Research, December 18, 2017.