PMID 34937964

Research
All papers

Effects of self-paced high-intensity interval training and moderate-intensity continuous training on the physical performance and psychophysiological responses in recreationally active young adults

Soylu Y, Arslan E, Sogut M, Kilit B, Clemente FM

Question

Does an 8-week self-paced running HIIT program improve physical performance and psychophysiological responses more than self-paced MICT in recreationally active young adults?

Summary

In 28 recreationally active young men, 8 weeks of self-paced running HIIT and self-paced moderate continuous running both improved body composition, sprinting, jumping, Yo-Yo intermittent recovery performance, estimated VO2max, repeated sprint ability, and change-of-direction performance. HIIT produced larger gains in YYIRTL-1, estimated VO2max, repeated sprint ability, and T-drill performance, and participants reported higher perceived exertion and higher enjoyment than MICT.

Methodology

  • Twenty-eight recreationally active young male adults performing team sports such as soccer, basketball, and handball; 14 in HIIT and 14 in MICT after 4/32 initial participants were excluded.
  • 28 participants.
  • Track running.
  • Work intervals: 30 sec high-intensity self-paced running.
  • Recovery: 30 sec passive rest.
  • Intensity: Self-paced, freely adjusted without intensity feedback.
  • 24-48 min main set plus 15-min warm-up.
  • 3 sessions/week.
  • 8 weeks.
  • Two-group parallel training intervention with group allocation based on aerobic fitness rankings
  • Estimated aerobic fitness, Speed, jump, repeated sprint, and change-of-direction performance, Enjoyment and perceived exertion, and Anthropometry were tracked.

Outcomes

Aerobic fitness

Both groups improved YYIRTL-1 and estimated VO2max, with greater improvements in HIIT.

YYIRTL-1: HIIT +44.3% vs MICT +30.2%, p=0.001 between groups; VO2max: HIIT +9.2% vs MICT +5.8%, p=0.001 between groups

Improved

Repeated sprint and change-of-direction performance

Both groups improved, with HIIT superior for RSA total and T-drill.

RSA total: HIIT -9.2% vs MICT -6.0%, p=0.009; T-drill: HIIT -9.8% vs MICT -5.3%, p=0.042

Improved

Enjoyment and perceived exertion

HIIT was perceived as harder but also more enjoyable than MICT.

RPE 17.2 +/- 0.6 vs 13.1 +/- 1.1, p<0.01; PACES 101.3 +/- 5.3 vs 80.8 +/- 4.6, p<0.01

Improved

Body composition, sprinting, and jumping

Both interventions improved anthropometry, sprinting, and jumping, but between-group differences were mostly absent.

Within-group improvements p<=0.05; no significant between-group differences for body weight, BMI, most sprints, jumps, or triple-hop distance

Mixed

Insights

  • Self-paced 30-sec running intervals can be a practical, enjoyable format for young recreational team-sport participants.
  • HIIT may provide larger aerobic, repeated sprint, and change-of-direction improvements than time-matched MICT in this narrow population.
  • Use caution applying the results to women, older adults, sedentary users, or users with injury risk.

Limitations

  • No non-exercise control group.
  • Group allocation was based on aerobic fitness ranking rather than clear randomization.
  • Male-only, young, recreationally active team-sport sample.
  • Dietary intake was not controlled.
  • VO2max was estimated from YYIRTL-1 rather than directly measured.

Safety

  • Four of 32 initial participants were excluded due to injuries, nonattendance, or dropout; injury details and causality were not specified.