title: Four weeks of running sprint interval training improves cardiorespiratory fitness in young and middle-aged adults.
abstract: The purpose of this study was to determine the effectiveness of a 4-week running sprint interval training protocol to improve both aerobic and anaerobic fitness in middle-aged adults (40-50 years) as well as compare the adaptations to younger adults (20-30 years). Twenty-eight inactive participants - 14 young 20-30-year-olds (n = 7 males) and 14 middle-aged 40-50-year-olds (n = 5 males) - completed 4 weeks of running sprint interval training (4 to 6, 30-s "all-out" sprints on a curved, self-propelled treadmill separated by 4 min active recovery performed 3 times per week). Before and after training, all participants were assessed for maximal oxygen consumption (VO2max), 2000 m time trial performance, and anaerobic performance on a single 30-s sprint. There were no interactions between group and time for any tested variable, although training improved relative VO2max (young = 3.9, middle-aged = 5.2%; P < 0.04), time trial performance (young = 5.9, middle-aged = 8.2%; P < 0.001), peak sprint speed (young = 9.3, middle-aged = 2.2%; P < 0.001), and average sprint speed (young = 6.8, middle-aged = 11.6%; P < 0.001) in both young and middle-aged groups from pre- to post-training on the 30-s sprint test. The current study demonstrates that a 4-week running sprint interval training programme is equally effective at improving aerobic and anaerobic fitness in younger and middle-aged adults.
authors.affiliation: a Department of Kinesiology and Physical Education, Faculty of Arts and Science , University of Lethbridge , Lethbridge , Alberta , Canada.
authors.forename: Taura N
authors.initials: TN
authors.lastname: Willoughby
authors.affiliation: a Department of Kinesiology and Physical Education, Faculty of Arts and Science , University of Lethbridge , Lethbridge , Alberta , Canada.
authors.forename: Matthew P L
authors.initials: MP
authors.lastname: Thomas
authors.affiliation: a Department of Kinesiology and Physical Education, Faculty of Arts and Science , University of Lethbridge , Lethbridge , Alberta , Canada.
authors.forename: Matthew S
authors.initials: MS
authors.lastname: Schmale
authors.affiliation: a Department of Kinesiology and Physical Education, Faculty of Arts and Science , University of Lethbridge , Lethbridge , Alberta , Canada.
authors.forename: Jennifer L
authors.initials: JL
authors.lastname: Copeland
authors.affiliation: b Department of Kinesiology and Physical Education, Faculty of Science , Wilfrid Laurier University , Waterloo , Ontario , Canada.
authors.forename: Tom J
authors.initials: TJ
authors.lastname: Hazell
mesh_terms: D000222:Adaptation, Physiological; D000328:Adult; D000072599:Cardiorespiratory Fitness; D005080:Exercise Test; D005260:Female; D000072696:High-Intensity Interval Training; D006801:Humans; D008297:Male; D008875:Middle Aged; D010101:Oxygen Consumption; D012420:Running / Q000502:physiology*; D055815:Young Adult
keywords: High-intensity interval training; VO2max; aerobic power; anaerobic performance; time trial