PMID 26402859

Research
All papers

Low-Volume High-Intensity Interval Training in a Gym Setting Improves Cardio-Metabolic and Psychological Health

Shepherd SO, Wilson OJ, Taylor AS, Thøgersen-Ntoumani C, Adlan AM, Wagenmakers AJ, Shaw CS

Question

Can a brief, supervised gym-based HIT program improve cardio-metabolic and psychological health compared with a more time-consuming moderate-intensity continuous training program?

Summary

In inactive but otherwise healthy adults, 10 weeks of supervised low-volume cycling HIIT improved aerobic fitness, several cardiometabolic markers, body composition, and short-term psychological wellbeing similarly to moderate-intensity continuous training, while requiring less weekly training time and showing better attendance.

Methodology

  • Healthy inactive adult employees recruited from a university and hospital.
  • 90 participants.
  • Stationary cycling.
  • Work intervals: 15-60 s.
  • Recovery: 45-120 s active recovery.
  • Intensity: >90% HRmax; actual average max HR 91 +/- 6% HRmax.
  • 18-25 min.
  • 3 sessions/week.
  • 10 weeks.
  • Randomized controlled trial
  • VO2max, Body composition, Blood pressure, and Insulin and glucose regulation were tracked.

Outcomes

VO2max

Both HIT and MICT improved relative VO2max by about 8-9% with no group difference.

Main effect of time p<0.001; HIT 32.0 +/- 7.0 to 34.8 +/- 7.1; MICT 31.5 +/- 7.0 to 33.9 +/- 7.5.

Improved

Adherence and time commitment

HIT required less weekly training time and had higher attendance than MICT.

55 +/- 10 vs 128 +/- 44 min/week p<0.001; adherence 83 +/- 14% vs 61 +/- 15% p<0.001.

Improved

Cardiometabolic markers

Body mass, BMI, fat mass, fasting insulin, insulin/glucose AUC measures, insulin sensitivity, total cholesterol, LDL-C, LDL:HDL ratio and HDL improved over time, generally without group differences.

Multiple main effects of time; group differences generally not significant.

Improved

Psychological outcomes

Health perceptions, affect and subjective vitality improved post-intervention but were not sustained at 3 months; life satisfaction did not change.

Mixed

Insights

  • A 3-session/week cycling HIIT schedule can reduce time burden while maintaining attendance.
  • Heart-rate display may help participants self-adjust intensity.
  • Psychological benefits should not be assumed to persist after structured training stops.

Limitations

  • Healthy inactive adults only
  • Gym cycling setting limits bodyweight translation
  • HIT and MICT differed in planned weekly sessions and time
  • Long-term outcomes beyond 3 months were limited

Safety

  • Participants were screened with ECG and were supervised with heart-rate monitoring.
  • Specific adverse-event counts were not reported.