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Randomized Controlled Trial
. 2013 May 29;8(5):e65382.
doi: 10.1371/journal.pone.0065382. Print 2013.

Low- and high-volume of intensive endurance training significantly improves maximal oxygen uptake after 10-weeks of training in healthy men

Arnt Erik Tjønna  1 , Ingeborg Megaard Leinan, Anette Thoresen Bartnes, Bjørn M Jenssen, Martin J Gibala, Richard A Winett, Ulrik Wisløff
Affiliations
Randomized Controlled Trial

Low- and high-volume of intensive endurance training significantly improves maximal oxygen uptake after 10-weeks of training in healthy men

Arnt Erik Tjønna et al. PLoS One. .

Abstract

Regular exercise training improves maximal oxygen uptake (VO2max), but the optimal intensity and volume necessary to obtain maximal benefit remains to be defined. A growing body of evidence suggests that exercise training with low-volume but high-intensity may be a time-efficient means to achieve health benefits. In the present study, we measured changes in VO2max and traditional cardiovascular risk factors after a 10 wk. training protocol that involved three weekly high-intensity interval sessions. One group followed a protocol which consisted of 4×4 min at 90% of maximal heart rate (HRmax) interspersed with 3 min active recovery at 70% HRmax (4-AIT), the other group performed a single bout protocol that consisted of 1×4 min at 90% HRmax (1-AIT). Twenty-six inactive but otherwise healthy overweight men (BMI: 25-30, age: 35-45 y) were randomized to either 1-AIT (n = 11) or 4-AIT (n = 13). After training, VO2max increased by 10% (∼5.0 mL⋅kg(-1)⋅min(-1)) and 13% (∼6.5 mL⋅kg(-1)⋅min(-1)) after 1-AIT and 4-AIT, respectively (group difference, p = 0.08). Oxygen cost during running at a sub-maximal workload was reduced by 14% and 13% after 1-AIT and 4-AIT, respectively. Systolic blood pressure decreased by 7.1 and 2.6 mmHg after 1-AIT and 4-AIT respectively, while diastolic pressure decreased by 7.7 and 6.1 mmHg (group difference, p = 0.84). Both groups had a similar ∼5% decrease in fasting glucose. Body fat, total cholesterol, LDL-cholesterol, and ox-LDL cholesterol only were significantly reduced after 4-AIT. Our data suggest that a single bout of AIT performed three times per week may be a time-efficient strategy to improve VO2max and reduce blood pressure and fasting glucose in previously inactive but otherwise healthy middle-aged individuals. The 1-AIT type of exercise training may be readily implemented as part of activities of daily living and could easily be translated into programs designed to improve public health.

Trial registration: ClinicalTrials.govNCT00839579.

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Conflict of interest statement

Competing Interests: The authors have declared that no competing interests exist.

Figures

Figure 1
Figure 1. Flow chart of the study design.
Figure 2
Figure 2
Maximal oxygen uptake (VO2max) (A). Maximal oxygen pulse (B). Work economy presented as submaximal oxygen uptake (C). Data represents mean (SD).
See this image and copyright information in PMC

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