Martinez, N., Kilpatrick, M. W., Price, N., Buchanan, L., Robles, M., & Rubio, A. (2014). Affective and enjoyment responses to high-intensity interval training in overweight and sedentary individuals. Medicine & Science in Sports & Exercise, 46(5), Supplement abstract number 800.

This study investigated the affective and enjoyment responses to continuous and interval exercise in low-to-moderate risk Ss (M = 9; F = 11). Ss completed a VO2max test (mean = 27 ml/kg/min) followed by four counterbalanced trials comprised of a 20-minute continuous trial just above the ventilatory threshold, and three 24-minute high-intensity interval training trials near peak power that utilized 1:1 work-to-recovery ratios: 30 seconds, 60 seconds, and 120 seconds.

Affect declined during all trials but was best preserved during the 30-second work and recovery interval in comparison to all other trials. Notably, in-task affective valence and perceived enjoyment were significantly more positive during 30- and 60-2econd interval trials in comparison to continuous exercise and 120-second work:recovery trials. Post-exercise affect was significantly greater in the 30- and 60-second high-intensity interval training trials than in the continuous exercise or the 120-second interval trial. Post-exercise enjoyment was significantly greater in 60-second interval trials when compared to continuous and 120-second high-intensity interval training.

Implication. Severe intensity intervals comprised of either 30 or 60 seconds facilitate more favorable perceptual responses of affective valence and perceived enjoyment than heavy intensity continuous exercise and severe intensity intervals of 120 seconds. Despite this study not involving athletes, it extends the generality of the principle that “short work and rest interval exercise is more enjoyable than longer work and rest interval and continuous exercise.” That principle now extends beyond athletes.

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