The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity.

TLDR

High intensity interval training (HIIT) has gained popularity for its potential to markedly improve exercise capacity while requiring minimal time commitment. The study compared the effects of two HIIT protocols versus steady‑state training on aerobic and anaerobic capacity after 8 weeks of training. Fifty‑five untrained college students were randomized to three 3‑day‑per‑week training groups for 8 weeks (24 sessions total): a steady‑state group performed 20 min at 90 % VT on a cycle ergometer; a Tabata group completed eight 20‑second intervals at 170 % VO₂max with 10‑second rests; and a Meyer group did 13 30‑second bouts at 100 % PVO₂max with 60‑second recoveries, averaging 90 % VT.

Abstract

High intensity interval training (HIIT) has become an increasingly popular form of exercise due to its potentially large effects on exercise capacity and small time requirement. This study compared the effects of two HIIT protocols vs steady-state training on aerobic and anaerobic capacity following 8-weeks of training. Fifty-five untrained college-aged subjects were randomly assigned to three training groups (3x weekly). Steady-state (n = 19) exercised (cycle ergometer) 20 minutes at 90% of ventilatory threshold (VT). Tabata (n = 21) completed eight intervals of 20s at 170% VO2max/10s rest. Meyer (n = 15) completed 13 sets of 30s (20 min) @ 100% PVO2 max/ 60s recovery, average PO = 90% VT. Each subject did 24 training sessions during 8 weeks.