From: Physiological Responses to Low-Volume Interval Training in Women
Protocol | Training duration | ||
---|---|---|---|
2–4 weeks | 5–11 weeks | 12–16 weeks | |
Repeated Wingate SIT (3–8 × 30 s) | ↑ \({\dot{\text{V}}\text{O}}_{2}\)peak [44, 68, 70, 161] | ↑ \({\dot{\text{V}}\text{O}}_{2}\)peak [47, 54, 67] | ↑ \({\dot{\text{V}}\text{O}}_{2}\)peak [55] |
↓ HbA1c [162] ↔ HbA1c [55] | ↔ HbA1c [55] | ||
↑ CS protein content^{†} [70] ↔ CS maximal activity^{†} [163] ↔ COXIV protein content^{†} [70] | |||
HIIT (10–12 × 1 min) |
↑ \({\dot{\text{V}}\text{O}}_{2}\)peak [46, 49, 64, 79] ↔ \({\dot{\text{V}}\text{O}}_{2}\)peak [164] | ↑ \({\dot{\text{V}}\text{O}}_{2}\)peak [49, 50, 165] | ↑ \({\dot{\text{V}}\text{O}}_{2}\)peak [49] |
↔ OGTT insulin sensitivity [50] ↓ HOMA-IR [166] | ↓ HOMA-IR [110] | ||
↑ CS maximal activity [50] ↑ COX activity [121] | |||
Repeated sprint SIT (6–20 s efforts) | ↑ \({\dot{\text{V}}\text{O}}_{2}\)peak [60, 167] | ↑ \({\dot{\text{V}}\text{O}}_{2}\)peak [51, 61, 63, 65, 66, 168] | |
↓ HOMA-IR [61] ↔ HOMA-IR [65, 66] ↓ HbA1c [100] ↔ HbA1c [66] | |||
Reduced-volume SIT (≤ 10 min session) |
↑ \({\dot{\text{V}}\text{O}}_{2}\)peak [62, 72] ↔ \({\dot{\text{V}}\text{O}}_{2}\)peak [75] | ↑ \({\dot{\text{V}}\text{O}}_{2}\)peak [52, 53, 69, 71, 75] | ↑ \({\dot{\text{V}}\text{O}}_{2}\)peak [10, 75] |
↔ OGTT insulin sensitivity [69, 71] ↔ 24 h glucose mean or AUC [53] ↓ HOMA-IR^{†} [53] | ↔ HOMA-IR^{†} [10] | ||
↑ CS maximal activity^{†} [53] ↑ COXIV protein content^{†} [53] | |||
Reduced-volume HIIT (5 × 1 min) | ↑ \({\dot{\text{V}}\text{O}}_{2}\)peak [73, 76] | ||
↔ OGTT glucose and insulin AUC [73] ↓ HOMA-IR [76] ↔ HbA1c [73] | |||
↑ mitochondrial complex I, II, III, IV and V protein content^{†} [138] ↑ CS maximal activity^{†} [138] |