HIGH-INTENSITY INTERVAL TRAINING USES TIME MUCH MORE EFFICIENTLY THAN HIGH-VOLUME ENDURANCE TRAINING
Cregg, C. J., Kelly, D., O'Connor, P. L., Daly, P., & Moyna, N. M. (2013). Effects of high-intensity interval training and high-volume endurance training on maximal aerobic capacity, speed and power in club level Gaelic football players. Medicine & Science in Sports & Exercise, 45(5), Supplement abstract number 2166.
This study compared the effects of six weeks of high-volume endurance training and high-intensity interval training on VO2max, running speed, and muscle power in club level Gaelic football players (N = 25). Ss were randomly assigned to a high-intensity interval training or a high-volume endurance training group. Ss trained three days per week for six weeks. Maximal aerobic capacity, vertical jump, countermovement jump, and 5-m and 20-m sprint times were measured at baseline and after six weeks.
Maximal aerobic capacity increased significantly in both groups. VO2max increased similarly (7%) in both training groups despite the fact that the total time requirement was 2.5 times greater in the high-volume endurance training group than the high-intensity interval training group. The total exercise time in the high-intensity interval training group was 88 minutes or 10.5% of the total exercise time. There was no change in countermovement jump, countermovement-jump flight time, or 5-m speed in either group in response to training. Compared to baseline, performance in the vertical jump and 20-m sprint decreased significantly in the high-volume endurance training group following the training program, and did not change in the high-intensity interval training group.
Implication. High-intensity interval training is a time efficient training method for improving aerobic capacity and maintaining indices of speed and power in club level Gaelic football players. High-intensity interval training achieves its training effects in much less time than required in traditional high-volume endurance training.
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