Four Weeks of High-Intensity Interval Training Is More Effective on Anaerobic Performance Than Eight Weeks

Background: Recently, a novel type of high-intensity interval training (HIIT) known as sprint interval training has demonstrated increases in aerobic and anaerobic performance (AP). Although as little as six sessions of HIT over two weeks can increase skeletal muscle oxidative capacity, the effects of different weeks of HIIT on AP have not yet been found.

Aim: The main goal of the present study was to determine if an eight-week training program using a Wingate-style HIIT could improve anaerobic capacities in a sample of recreationally active young men more than a four-week training.

Methods: Ten non-athletes, recreationally active adults (NRAA), (23.62±3,21 years old), completed 24 sessions of Wingate-style HIIT over an eight-week period. Each training session involved a 10-min warm-up followed by a HIIT program consisting of 6x30s all-out sprint and 4-min recovery. Peak Power (PP), Mean Power (MP) and RPP(PP/body weight) was determined by a Wingate test in the beginning, after the four-week program and at the end of the study.

Results: Significant improvements (p0.05) were found both at the end of four weeks PP (%26,79), MP(%13,61), RPP(%27,39), and at the end of eight week PP (%16,38), MP (%8,14), RPP(%16,91) following the HIIT program among subjects.

Discussion and Conclusion: It is generally known that non-athletic people`s adaptation to training is faster than athletes. Four weeks of HIIT is more effective than eight weeks of training in NRAA on AP.