Can a minimal amount of exercise improve health? A study of reduced-exertion High-intensity interval (HIT) training
From: European Journal of Applied Physiology
- Metcalfe, R.S., Babraj, J.A., Fawkner, S.G., Vollaard, N.B.J., 2011. Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training. European Journal of Applied Physiology.
- 29 sedentary men and women
- Participants were assigned to the reduced-exertion High-intensity interval training intervention or a control group.
- Subjects assigned to the control groups maintained their normal sedentary lifestyle.
- Subjects in the training groups completed three exercise sessions per week for 6weeks. The 10-min exercise sessions consisted of low-intensity cycling and one (first session) or two (all other sessions) brief ‘all-out’ sprints (10s in week 1, 15s in weeks 2–3 and 20s in the final 3weeks).
- Insulin sensitivity significantly increased by 28% in the male training group following the intervention.
- VO2peak increased in the male training (+15%) and female training (+12%) groups.
- Yes (with confidence)
- Note that the number of participants was small, and as such, the results should be treated with caution.
- The participants were initially sedentary, so any improvement in VO2peak was likely with only a minimal amount of exercise.