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Int. J. Environ. Res. Public Health 2019, 16(3), 483; https://doi.org/10.3390/ijerph16030483

Reduced Exertion High-Intensity Interval Training is More Effective at Improving Cardiorespiratory Fitness and Cardiometabolic Health than Traditional Moderate-Intensity Continuous Training

1
Recreation, Exercise & Sport Science Department, Western Colorado University, Gunnison, CO 81231, USA
2
SHAPE Research Centre, Exercise Science and Clinical Exercise Physiology, College of Nursing and Health Sciences, Flinders University, Bedford Park, SA 5042, Australia
3
Centre for Research on Exercise, Physical Activity and Health, School of Human Movement and Nutrition Sciences, The University of Queensland, Brisbane, QLD 4072, Australia
*
Author to whom correspondence should be addressed.
Received: 15 January 2019 / Revised: 2 February 2019 / Accepted: 3 February 2019 / Published: 7 February 2019
(This article belongs to the Special Issue Implementation Research in Chronic Disease Prevention and Control)
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Abstract

This study sought to determine the effectiveness of an 8 wk reduced-exertion high-intensity interval training (REHIT) at improving cardiorespiratory fitness (CRF) and positively modifying cardiometabolic health in the workplace environment. Participants (n = 32) were randomized to two groups: (1) One group (n = 16) was prescribed an 8 wk REHIT program, and (2) one group (n = 16) was prescribed moderate-intensity continuous training (MICT). Cardiometabolic risk factors and CRF were measured at baseline and 8 wks. After 8 wks, changes in CRF (REHIT, 12%; MICT, 7%), systolic blood pressure (REHIT, −5%; MICT, −2%), waist circumference (REHIT, −1.4%; MICT, −0.3%), and metabolic syndrome (MetS) severity (MetS z-score: REHIT, −62%; MICT, 27%) were more favorable (p < 0.05) in the REHIT group relative to the MICT group. Interestingly, there was a significantly greater proportion of participants in the REHIT group (75%, 9/12) who had a favorable change in the MetS z-score (Δ > −0.60) relative to the MICT group (47%, 7/15). The main finding of the present study is that 8 wks REHIT elicited more potent and time-efficient improvements in CRF and cardiometabolic health when compared to traditional MICT. This study provides critical evidence for implementation of the sprint interval training (SIT) paradigm from the scientific literature into a real-world workplace setting. View Full-Text
Keywords: cardiometabolic risk factor; metabolic syndrome; sprint interval training; translational research cardiometabolic risk factor; metabolic syndrome; sprint interval training; translational research
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Cuddy, T.F.; Ramos, J.S.; Dalleck, L.C. Reduced Exertion High-Intensity Interval Training is More Effective at Improving Cardiorespiratory Fitness and Cardiometabolic Health than Traditional Moderate-Intensity Continuous Training. Int. J. Environ. Res. Public Health 2019, 16, 483.

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