INTERVAL TRAINING IS MORE EFFECTIVE WHEN IMPOSED ON A CONTINUOUS TRAINING BASE
Quinn, T. J., Klooster, J. R., & Kenefick, R. W. (2002). Can intermittent exercise maintain or enhance physiological benefits gained from previous traditional exercise? Medicine and Science in Sports and Exercise, 34(5), Supplement abstract 510.
Ss (M = 11; F = 16) were randomly assigned to a continuous (30 min/d; 4 d/wk) or interval (2 x 15-min/d; 4 d/wk) exercise group. Training lasted 12 weeks and then the groups changed to the other's protocol for an additional 12 weeks.
At week 24, VO2max improved more in the continuous-interval (CI) group (7.4%) than in the interval-continuous (IC) group (3.6%). Maximum time to exhaustion improved 15% in the CI group but only 5.3% in the IC group. Exercise economy improved at two different speeds in the CI group but did not change in the IC group.
Implication. Changing from continuous to interval training produces more and better benefits than changing from interval to continuous training.
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