INTERVAL WORK BEST FOR TRAINING EFFECTS IF TIME IS RESTRICTED
Berthoin, S., Manteca, F., Gerbeaux, M., & Lensel-Corbeil, G. (1995). Effect of a 12-week training programme on maximal aerobic speed (MAS) and running time to exhaustion at 100% of MAS for students aged 14 to 17 years. Journal of Sports Medicine and Physical Fitness, 35, 251-256.
This study assessed the impact of once-per-week training sessions on performance and fitness. Male (N = 57) and female (N = 64) students (age 14-17 yr) trained once a week on an intense or a moderate program of stimulation. Some Ss (N = 20) served as a no-training control group. Measurements were maximal aerobic speed (MAS) and running time to exhaustion at 100% MAS. The intense and moderate training programs differed by the ratio between continuous exercise (85% of MAS for 20-25 min) and intermittent exercises (between 90% for 3-min intervals and 120% for 10-s intervals of MAS). The intense program did more interval work and the moderate program did more continuous work.
Only in the intense group were significant changes noted. Males improved 5.7% and females 5.4% in MAS. There were no significant changes in time to exhaustion.
Implication. If once per week training is to be undertaken by adolescents, the greatest gains will be derived from high-intensity interval work.
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