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Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training


Reference:

Metcalfe, R. S., Babraj, J. A., Fawkner, S. G. and Vollaard, N. B. J., 2012. Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training. European Journal of Applied Physiology, 112 (7), pp. 2767-2775.

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    Official URL:

    http://dx.doi.org/10.1007/s00421-011-2254-z

    Abstract

    High-intensity interval training (HIT) has been proposed as a time-efficient alternative to traditional cardiorespiratory exercise training, but is very fatiguing. In this study, we investigated the effects of a reduced-exertion HIT (REHIT) exercise intervention on insulin sensitivity and aerobic capacity. Twenty-nine healthy but sedentary young men and women were randomly assigned to the REHIT intervention (men, n = 7; women, n = 8) or a control group (men, n = 6; women, n = 8). Subjects assigned to the control groups maintained their normal sedentary lifestyle, whilst subjects in the training groups completed three exercise sessions per week for 6 weeks. The 10-min exercise sessions consisted of low-intensity cycling (60 W) and one (first session) or two (all other sessions) brief ‘all-out’ sprints (10 s in week 1, 15 s in weeks 2–3 and 20 s in the final 3 weeks). Aerobic capacity ( [(V)\dot]\textO 2\textpeak VO2peak) and the glucose and insulin response to a 75-g glucose load (OGTT) were determined before and 3 days after the exercise program. Despite relatively low ratings of perceived exertion (RPE 13 ± 1), insulin sensitivity significantly increased by 28% in the male training group following the REHIT intervention (P < 0.05). [(V)\dot]\textO 2\textpeak VO2peak increased in the male training (+15%) and female training (+12%) groups (P < 0.01). In conclusion we show that a novel, feasible exercise intervention can improve metabolic health and aerobic capacity. REHIT may offer a genuinely time-efficient alternative to HIT and conventional cardiorespiratory exercise training for improving risk factors of T2D.

    Details

    Item Type Articles
    CreatorsMetcalfe, R. S., Babraj, J. A., Fawkner, S. G. and Vollaard, N. B. J.
    DOI10.1007/s00421-011-2254-z
    DepartmentsFaculty of Humanities & Social Sciences > Health
    Publisher StatementMetcalfe_et_al_2011.pdf: The original publication is available at www.springerlink.com
    RefereedYes
    StatusPublished
    ID Code27674

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