# Effects of 16-week high-intensity interval training using upper and lower body ergometers on aerobic fitness and morphological changes in healthy men: a preliminary study

PMID: 25395872
Journal: Open access journal of sports medicine
Published: 2014
Authors: Osawa Y, Azuma K, Tabata S, Katsukawa F, Ishida H, Oguma Y, Kawai T, Itoh H, Okuda S, Matsumoto H

## Question

Does adding arm-cranking HIIT to leg-cycling HIIT improve aerobic fitness and skeletal muscle morphology similarly or more broadly than leg-cycling HIIT alone?

## Summary

This small preliminary randomized study compared 16 weeks of leg-cycling HIIT with combined leg-cycling plus arm-cranking HIIT in healthy men. Both groups improved leg cycling peak workload and quadriceps muscle size, while the combined arm/leg group also improved arm-cranking capacity and trunk muscle size. Two participants dropped out for work conflict and lower-back pain unrelated to a training session; one participant had migraine issues near the end. The study was underpowered and used ergometers, making it background evidence rather than a direct bodyweight app template.

## Population

- Healthy adult men.
- Sample size: 14
- Age: 28-48 years
- Sex: Men only
- Fitness level: Mostly non-athlete; two did regular exercise once or twice weekly.
- Health status: Healthy after physician cardiovascular/orthopedic risk evaluation.

## Methodology

- Preliminary randomized two-group training study.
- 16 weeks
- Supervised ergometer training and hospital/university testing in Japan.
- Randomized and controlled study design.

## Protocol

- Leg-cycling HIIT.
- Modality: Leg cycling ergometer.
- Work intervals: 60 s.
- Recovery: 60 s active recovery at 30 W.
- Sets or repetitions: 8-12.
- Intensity: >90% VO2peak workload; >60 rpm.
- Session duration: About 30-40 min including warm-up/cool-down.
- Frequency: 2 sessions/week.
- Program length: 16 weeks.
- Progression: Sets increased from 8 to 12 in first 4 weeks; workload progressively increased.
- Leg-cycling plus arm-cranking HIIT.
- Modality: Leg cycling and arm-cranking ergometers.
- Work intervals: 60 s.
- Recovery: 60 s active recovery; 30 W cycling and 40 W arm cranking.
- Sets or repetitions: 4-6 leg cycling sets plus 4-6 arm cranking sets.
- Intensity: >90% VO2peak/workload.
- Session duration: About 30-40 min including warm-up/cool-down.
- Frequency: 2 sessions/week.
- Program length: 16 weeks.
- Progression: Sets and workload progressed similarly, adjusted by condition.

## Outcomes

### Leg cycling peak workload
Status: improved
Peak workload increased from baseline in both groups.

LC +23% +/- 38%, p<0.05; LC-AC +11% +/- 9%, p<0.05.

### Muscle CSA
Status: improved
Quadriceps CSA increased in both groups; psoas major and anterolateral abdominal CSA increased only in LC-AC.

Quadriceps LC +11% +/- 4%, LC-AC +5% +/- 5%, both p<0.05.

### VO2peak and arm capacity
Status: mixed
VO2peak increased only in LC; arm-cranking peak workload increased only in LC-AC.

AC peak W increased >10% in all LC-AC completers.

### Tolerability
Status: mixed
RPE and lactate were high and similar between groups, but two participants dropped out and one had migraine issues near the end.

RPE LC 18 +/- 1; LC-AC 17 +/- 1; lactate 12 +/- 1 vs 11 +/- 1 mM.

## Practical Insights

- Upper/lower modality distribution can change local muscle adaptations.
- 60:60 intervals with progressive workload are reproducible but equipment-heavy.
- Small preliminary ergometer data should not be used as direct bodyweight programming evidence.

## Limitations

- Very small sample
- Men only
- Wide age range
- Underpowered
- Variable training volume based on physical condition
- Equipment-specific protocol

## Safety And Adherence

- Two participants dropped out: work conflict and aggravated lower-back pain not during a training session.
- One LC participant had aggravating migraine attacks near the end and headache aura at post-test.
- Sessions were supervised and volume was adjusted by condition.

## Original Sources

- [PubMed](https://pubmed.ncbi.nlm.nih.gov/25395872/) (pubmed)
- [DOI](https://doi.org/10.2147/OAJSM.S68932) (doi)
- [PMC full text](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4226445/) (full text)

## Agent Guidance

Preserve the paper-level scope of this note. Do not generalize beyond the population, protocol, measured outcomes, and limitations above.