Forty Seconds of All-Out Sprint Interval Training and its Effects on VO2max in a Sedentary

Population

Rounalyn Gabito

Kaitlyn Henson

Cindy Sermonia

Ernesto Solis

Tatiana Tan

Abby Gail Telebrico

Andrew Truong

California State University, San Marcos

KINE 326 - Exercise Physiology

Fall 2017
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ABSTRACT

Background: Sprint interval training (SIT) provides a dynamic catalyst for improving maximal

aerobic capacity (VO2max), which is among the strongest indicators for cardiovascular health and

premature mortality (Songsorn et al., 2016). SIT cycling-based protocols include six or more

all-out 30-seconds Wingate test (WAnT) sprints per training sessions, and it is known to

improve VO2max (Burgomaster et al., 2008). Other studies have shown similar improvements in

VO2max enacted with as few as three 20-second sprints (Gillen et al., 2016). Aim: To examine the

effect of 40-second SIT sessions one day/week for five weeks and the impact on VO2max within

the sedentary population. Methods: Eight healthy yet sedentary college-aged individuals (four

males, four females, 24.1 3 yr) participated in the study. Sedentary is defined as the completion

of one hour/week of physical activity such as resistance, aerobic training, group exercise or

any form of exercise in the last 12 months. VO2max was measured during progressive exercise

until exhaustion while obtaining gas exchange data. Collection of data determined

cardiorespiratory fitness and peak power output (PPO). Results: Subjects had a mean VO2max of

28.31 5 mL/kg (pre) vs. 28.19 4 mL/kg (post) and p-value equal to 0.285 group vs. training

sessions. Conclusion: There is no significant difference in VO2max values of pre- and post-SIT

regime. Evaluation of data suggests 40-second SIT sessions one day/week for five weeks does

not elicit significant adaptations to VO2max in sedentary individuals.

Keywords: HIIT, SIT, VO2max, blood lactate, sedentary, aerobic, PPO, WAnT

INTRODUCTION
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Engagement in regular exercise is widely accepted as an effective intervention for the

prevention and treatment of mortality and chronic diseases such as diabetes and cardiovascular

disease (Gillen et al., 2016). Furthermore, Bacon et al. (2013) suggests improvements in

cardiorespiratory fitness (VO2max) can provide substantial reductions in mortality rates and health

risks. Individuals with low physical fitness are more susceptible to developing health risks and

physical inactivity is considered the highest of all other risk factors (Gillen et al., 2016).

Moreover, VO2max is an excellent way of determining ones health status due to its

integration of cardiorespiratory fitness and muscle function to deliver and utilize oxygen. VO2max

is the highest rate at which oxygen can be provided to the skeletal muscle during intense exercise

and serves as an indicator of chronic morbidity and mortality. Attainment of true VO2max is

capable by performing a verification test after incremental submaximal training. The magnitude

of the training response is dependent on individual demographics as well as the duration,

intensity, and frequency of the exercise bout performed (Powers and Howley, 1995). Endurance

training improves VO2max by increasing the maximal cardiac output (CO) and the muscles

ability to elicit oxygen (Powers and Howley, 1995). Aerobic training methods, such as high-

intensity interval training (HIIT), overloads the circulatory system and stresses the oxidative

capacity of skeletal muscle. Further, interval training refers to repeated bouts of intense activity

followed by short rest periods in between for recovery (Gillen et al., 2014). Short-term exercises

such as SIT have a more intense work interval and require a greater participation of anaerobic

metabolism (Powers and Howley, 1995). The benefits associated with SIT yield positive

physiological outcomes and represent a time-efficient approach to improvements in aerobic

performance (Sloth et al., 2013). Additionally, SIT is designed to improve cardiorespiratory

fitness (VO2max) through the utilization of work intervals longer than 60-seconds and heart rate
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(HR) reaching 85% to 100% of HRmax to reinforce the involvement of aerobic adenosine

triphosphate (ATP) production (Powers and Howley, 1995). Ruffino et al. (2016) shows that

HIIT and SIT are more effective training methods in improving aerobic power, lactate threshold,

and oxidative muscle capacity than low-intensity intervals such as moderate intensity continuous

training (MICT). Improvements in an individuals cardiorespiratory fitness are primarily due to

the recruitment of fast-twitch type II muscle fibers during HIIT (Powers and Howley, 1995).

Similarly, a frequent interval training model that tests cardiorespiratory fitness is the WAnT

(Songsorn et al., 2016). The test entails 30-seconds of an exhaustive burst of cycling on a cycle

ergometer and involves four-to-six intense work intervals separated by four-to-five minutes of

recovery with three training sessions performed per week (Burgomaster et al., 2008).

There has been significant interest in the physiological factors that limit the improvement

in VO2max. One of the main limitations for sedentary individuals struggling to maintain physical

activity is time (Sloth et al., 2013). Similarly, Niels et al. (2017) reveals that sedentary

individuals believe they do not have sufficient time to be physically active. Sedentary is defined

as two sessions/week of structured exercise lasting thirty minutes in the last twelve months

(Gillen et al., 2014). However, HIIT is proposed as a time-efficient alternative and exercise

strategy that produces high perceived exertion thus increasing VO2max (Ruffino et al., 2016).

While the mechanisms of HIIT are poorly understood, it also remains unknown whether ten

minutes of a HIIT regime, such as supramaximal training, can be optimized to achieve a

significant increase in VO2max in the sedentary population (Songsorn et al., 2016).

The objective of this study was to examine the effects of SIT on VO2max and its

determinants in the sedentary population. Thus, hypothesizing that 40-seconds of SIT will elicit

significant improvement in VO2max. A significant change in pre- and post-VO2max of sedentary

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individuals after five weeks of SIT training will help determine improvements in

cardiorespiratory fitness. The purpose of this study is to alter the sedentary populations belief

that exercise is time-consuming (Gillen et al., 2016). By determining the optimum amount of

effort and time needed to gain the benefits of exercise, the sedentary population can still benefit

from SIT (Vollaard & Metcalfe, 2017).

METHODS

Test Subjects

A total of eight subjects, four females and four males, were recruited from the San Diego

County to participate in a SIT regime. Subject characteristics were collected prior to participation

in the experiment (Table 1). Each subject reviewed and signed a written consent indicating their

understanding and willingness to participate in the study. The subjects were selected and

confirmed as sedentary, less than two sessions of exercise per week to no exercise for the past 12

months, based on their self-reported habitual physical activity. The subjects were instructed to

continue their regular food dietary intake. All of the subjects were asked to refrain from alcohol

48 hours prior to their interval training once a week. The subjects were required to fast 3-4 hours

before the training.

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Table 1: Subject demographics

Variable Average

Subjects 8

Gender 4M/4F

Age (years) 24.1 3

Height (in) 66.4 5

Body Mass(Kg) 80.89 20

BMI (Kg/m2) 28.58 5

VO2max (mL/Kg) 28.31 5

Procedures

The experiment took place in a kinesiology lab setting at California State University, San

Marcos. To avoid error in data collection, the same equipment, such as the metabolic cart, cycle

ergometer was used on the same subjects during each trial.

Subjects performed a maximal aerobic power by using a cycle ergometer (Velotron

DynaFit Pro, RacerMate, Seattle, WA) to establish VO2max baseline. On the cycle ergometer, the

baseline test required a two-minute warm-up period at 0 Watts. The workload was increased

until the subjects reached exhaustion. The same procedure is done after a 15-minute recovery but

with the workload at 90% of body weight to verify VO2max. The higher VO2max was obtained and

accepted until the measurement is repeated at the end of the study. Heart rate was determined

using telemetry (Polar Electro, Woodbury, NY) and was recorded prior, during and post bouts.

Other measurements included a spirometry-system, which determines the oxygen consumption

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in the initial and final evaluations. Lactic acid concentration was measured before and after each

training session. Each subject washed his or her hands before the analysis for accurate readings.

Researchers obtained blood lactate by using a capillary Unistik lancet from Owen Mumford

(Marietta, Georgia) then interpreted with a portable analyzer (Stat Strip Xpress; Nova

Biomedical; Mississauga, Ontario).

High Intense Interval Training Sessions

Before each session, subjects were asked to fill out verification forms. The verification

forms confirm if the subjects are able to perform the experiment that same day. The form

includes factors that can affect the subjects performance, i.e. alcohol consumption, dehydration,

sleep deprivation.

All subjects completed five training sessions in total. Each session was once a week of

HIIT at 70-80% of VO2max on the cycle ergometer. The training consisted of a two-minute warm-

up followed by two 20-second bouts with five minutes of rest in between.

Statistical Data Analysis

Data is presented as mean standard deviation using SPSS Version 22.0 (Chicago, IL).

Statistical comparisons were performed using two-factor analysis of variance (ANOVA) with

VO2max initial versus final. Repeated measures ANOVA was used for power peak output (PPO),

mean power output (MPO), and end power output (EPO). Within factor analysis of RPE and HR

were investigated between trials. If a significant F was obtained, Bonferroni post-hoc test was

used to identify differences between the means. Ninety-five percent confidence intervals report

the change in VO2max in response to HIIT. Statistical significance was established at p < 0.05.
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RESULTS

Training Characteristics

There were no significant differences in baseline characteristics between subjects (Age:

24.12 2.69, BMI 28.57 5.31, VO2max 28.315) Body mass did change from baseline pre-

VO2max compared to reassessment post-VO2max (28.57(ml/kg) 5.31 v 28.53(ml/kg) 6.03). No

significant difference between Peak watts between pre- and post-VO2max testing (204.38 67 v

214.5 74) respectively (Table 2).

Table 2: Pre and post subject characteristics (n=8). Values shown as mean SD.

Variable Pre Post Sig.

Body Mass (Kg) 80.8920 80.6121 0.653

VO2max (mL/Kg) 28.315 28.194 0.285

Peak Watts 204.3867 214.574 0.157

Body Mass Index 28.585 28.546 0.901

RPE 7.752 6.381 0.002

Peak Power Output, Mean Power output, and End Power Output

Peak power output, mean power output, and end power output significantly change from

the first SIT session compared to the last SIT session (Table 3). Heart rate did not significantly

change between all SIT sessions (Table 3). There was a significant difference in the rate of

perceived exertion between training sessions, (1.75 0.366, easy; 6.38 1.0, hard) pre and post,
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during the bouts (P<0.05). However, there was not a significant difference from the first training

session compared to the last training session (7.75 2.0 vs. 6.38 1.0).

Blood Lactate

Blood lactate (BLa) was measured before the training session and after the SIT session.

There was a significant difference between pre and post bouts. BLa increased tenfold during

training sessions ( p<0.05). There was no significant difference in BLa during the five training

sessions (p=0.568)

Table 3: Subject characteristics (n=8) after five training sessions. Values shown as mean SD.

Training 1 2 3 4 5 Sig.

PPO 501.12 - - - 460.50 150.9 0.050

112.6

MPO 398.12 91.7 - - - 337.2 113.8 0.014

EPO 321.75 82.1 - - - 243.5101.6 0.018

RPE 1.75 0.366 1.620.324 2.12.350 1.87.227 2.75.796 0.182

(PRE)

RPE 7.75 0.590 7.120.515 7.37.565 6.63.498 6.37.498 0.021

(POST)

HR 181.25 8.61 185.5 8.97 188 7.42 188.37 9.89 188.379.89 0.145

DISCUSSION

Main Findings
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The primary purpose of this study was to investigate whether 40 seconds of all-out SIT

once a week was enough to elicit significant changes to VO2max. Evaluation of data suggests that

40-seconds of all-out SIT once a week is not enough to elicit significant adaptations to VO2max in

sedentary individuals. Pre-training VO2max yielded an average of 28.315 mL/kg relative to the

28.194 mL/kg post-training (Table 2). There was no significant difference in the average

VO2max post-training relative to pre-training due to such minute differences and a significance of

P<0.285. Thus, the general hypothesis that 40-seconds of all-out SIT performed once a week for

five weeks is enough to elicit changes in VO2max was rejected. Also, secondary variables such as

BMI, peak watts, and body mass showed no significant difference in pre-training relative to post-

training with a significance of P > 0.05. However, there was a significant difference in RPE data

with a significance of P < 0.05. Comparison of the first and last training sessions, subjects

perceived bouts of intense exercise to be progressively easier with pre-training data averaging at

7.75 2 and post-training data averaging at 6.38 1 for RPE. In addition, PPO, MPO, and EPO

showed a significant decrease (P<.05) during post-training relative to pre-training as represented

in Table 3.

Previous Studies Comparison

Similar results were found in a study by Songsorn et al. (2016) which found that a single

20 second session of SIT for four weeks did not provide enough stimulus to elicit significant

changes to VO2max. This may be attributed to the fact that training frequency along with training

time was not sufficient possibly requiring a minimum training threshold to be met. In contrast,

Gillen et al. conducted a study that spanned over a 12 week period with three SIT training

sessions per week which found that peak oxygen uptake (VO2max) increased by 19% in both

groups (2016). The main difference between the present study and the study by Gillen et al.
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(2016) is the greater time and frequency utilized that may be the key component in eliciting

physiological changes desired such as an increase in VO2max. Similarly, Gillen et al. (2014) also

found a 12% increase in peak oxygen uptake after a six week SIT training period with a

frequency of three times per week. With the notable increase in frequency and training period

relative to our study, it may be theorized that to elicit adaptations to VO2max a minimum time

threshold must be met.

Study Limitations

There were several limitations to the researchers study. One limitation was that there

were only five training sessions. If more training sessions were incorporated, there might have

been a greater possibility of observing significant changes to physiological factors such as

VO2max. With only one training session a week, it may be possible that this low frequency of

training is not enough to elicit a physiological response. Also, our sample size (n=8) was rather

small and is not very representative of the population having high possibilities of statistical errors

when analysis of data is done. Truly, if we could recruit more subjects and have a greater sample

size, it would allow us to determine statistical significance with much greater confidence.

Another limitation of the study is that we had no means of gauging whether subjects were

training at maximal effort in each training bout. This is due to the fact that effort is a subjective

variable and what the participants perceived as maximal effort may not necessarily align with

what is happening physiologically. The subjects recruited were sedentary individuals thus not

accustomed to such strenuous and exhaustive bouts. From this lack of experience, subjects may

not have pushed themselves to their true limits which is the intensity that this experiment desired.

Future Proposals
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Future studies can incorporate greater training frequencies for a longer period to see if

this will elicit significant changes to VO2max. Inclusion of increased number of bouts per session

could also verify if there is a minimum volume required for physiological adaptations. The

experiment would consist of extending the training sessions from five weeks to at least twelve

weeks. Stroke volume could also be measured to determine if there is an increase in stroke

volume after each session. According to the Ficks equation VO2max equals cardiac output times

oxygen extraction. Cardiac output is heavily governed by stroke volume which is a key variable

that affects VO2max.

Conclusions

Five sessions of all-out SIT training performed within a 25-minute commitment a week

including a warmup and cool down did not show a significant change in VO2max. SIT training is

an influential type of training due to its efficiency, however not many individuals are suited

towards to this kind of exercise because of the intensity, especially the untrained population.
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