a Faculty of Sport Science, Ege University, 35040 İzmir, Turkey.
b Faculty of Health Sciences and Sport, University of Stirling, Stirling, FK9 4LA, UK.
Appl Physiol Nutr Metab. 2018 Apr;43(4):338-344. doi: 10.1139/apnm-2017-0597. Epub 2017 Nov 24.
Recent studies have demonstrated that modifying the "classic" 6 × 30-s "all-out" sprint interval training protocol by incorporating either shorter sprints (6 × 10-s or 15-s sprints) or fewer sprints (e.g., 2 × 20-s sprints; reduced-exertion high-intensity interval training (REHIT)) does not attenuate the training-induced improvements in maximal aerobic capacity. The aim of the present study was to determine if reducing the sprint duration in the REHIT protocol from 20 s to 10 s per sprint influences acute affective responses and the change in maximal aerobic capacity following training. Thirty-six sedentary or recreationally active participants (17 women; mean ± SD; age: 22 ± 3 years; body mass index: 24.5 ± 4.6 kg·m; maximal aerobic capacity: 37 ± 8 mL·kg·min) were randomised to a group performing a "standard" REHIT protocol involving 2 × 20-s sprints or a group who performed 2 × 10-s sprints. Maximal aerobic capacity was determined before and after 6 weeks of 3 weekly training sessions. Acute affective responses and perceived exertion were assessed during training. Greater increases in maximal aerobic capacity were observed for the group performing 20-s sprints (2.77 ± 0.75 to 3.04 ± 0.75 L·min; +10%) compared with the group performing 10-s sprints (2.58 ± 0.57 vs. 2.67 ± 3.04 L·min; +4%; group × time interaction effect: p < 0.05; d = 1.06). Positive affect and the mood state vigour increased postexercise, while tension, depression, and total mood disturbance decreased, and negative affect remained unchanged. Affective responses and perceived exertion were not altered by training and were not different between groups. In conclusion, reducing sprint duration in the REHIT protocol from 20 s to 10 s attenuates improvements in maximal aerobic capacity, and does not result in more positive affective responses or lower perceived exertion.
最近的研究表明，通过缩短冲刺时间（6×10 秒或 15 秒冲刺）或减少冲刺次数（例如，2×20 秒冲刺；低强度间歇训练（REHIT））来修改“经典”的 6×30 秒“全力”冲刺间歇训练方案并不会减弱训练引起的最大有氧能力的提高。本研究的目的是确定在 REHIT 方案中，将冲刺时间从 20 秒减少到 10 秒/冲刺是否会影响急性情感反应和训练后最大有氧能力的变化。36 名久坐或有规律运动的参与者（17 名女性；平均 ± 标准差；年龄：22 ± 3 岁；体重指数：24.5 ± 4.6kg·m；最大有氧能力：37 ± 8mL·kg·min）被随机分配到一个进行“标准”REHIT 方案的组，包括 2×20 秒冲刺，或一个进行 2×10 秒冲刺的组。在 6 周的每周 3 次训练后，测量最大有氧能力。在训练期间评估急性情感反应和感知用力。进行 20 秒冲刺的组的最大有氧能力增加更大（2.77 ± 0.75 至 3.04 ± 0.75L·min；增加 10%），而进行 10 秒冲刺的组为（2.58 ± 0.57 与 2.67 ± 3.04L·min；增加 4%；组×时间交互作用效应：p<0.05；d=1.06）。运动后积极情绪和活力状态增加，而紧张、抑郁和总情绪干扰减少，负性情绪保持不变。情感反应和感知用力不受训练影响，两组之间也没有差异。总之，将 REHIT 方案中的冲刺时间从 20 秒减少到 10 秒会减弱最大有氧能力的提高，并且不会导致更积极的情感反应或更低的感知用力。
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