High-intensity interval running is perceived to be more enjoyable than moderate-intensity continuous exercise: Implications for exercise adherence
Abstract
The aim of this study was to objectively quantify ratings of perceived enjoyment using the Physical Activity Enjoyment Scale following high-intensity interval running versus moderate-intensity continuous running. Eight recreationally active men performed two running protocols consisting of high-intensity interval running (6 × 3 min at 90% VO(2max) interspersed with 6 × 3 min active recovery at 50% VO(2max) with a 7-min warm-up and cool down at 70% VO(2max)) or 50 min moderate-intensity continuous running at 70% VO(2max). Ratings of perceived enjoyment after exercise were higher (P < 0.05) following interval running compared with continuous running (88 ± 6 vs. 61 ± 12) despite higher (P < 0.05) ratings of perceived exertion (14 ± 1 vs. 13 ± 1). There was no difference (P < 0.05) in average heart rate (88 ± 3 vs. 87 ± 3% maximum heart rate), average VO(2) (71 ± 6 vs. 73 ± 4%VO(2max)), total VO(2) (162 ± 16 vs. 166 ± 27 L) or energy expenditure (811 ± 83 vs. 832 ± 136 kcal) between protocols. The greater enjoyment associated with high-intensity interval running may be relevant for improving exercise adherence, since running is a low-cost exercise intervention requiring no exercise equipment and similar relative exercise intensities have previously induced health benefits in patient populations.
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A minimum sample size of eight individuals was determined at power 0.80 (two-tailed α = 0.05) and effect size for enjoyment equal to 1.0.
“At a power equal to 0.80 (two-tailed α = 0.05) and effect size for enjoyment equal to 1.0, a minimum sample size of eight individuals was determined [26] which is similar to a previous study [12].”
From High-Intensity Interval Training Elicits Higher Enjoyment than Moderate Intensity Continuous Exercise (2017) · cites this paper as [12]
HIIT has a lower metabolic perturbation than SIT.
“However, the current study and related investigations ([12–14] incorporated HIIT which has a lower metabolic perturbation than SIT.”
From High-Intensity Interval Training Elicits Higher Enjoyment than Moderate Intensity Continuous Exercise (2017) · cites this paper as [12]
The study by Bartlett et al. did not use a stimulus intensity of 100% of VO2Peak.
“It is important to consider that this study did not use a stimulus intensity of 100% of VO2Peak”
From Continuous and high-intensity interval training: Which promotes higher pleasure? (2013) · cites this paper as [7]
In both studies [7],[8], psychological responses were elicited before and after exercise but not during.
“In both studies [7], [8], the psychological responses were elicited before and after exercise but not during, as has been previously recommended [9].”
From Continuous and high-intensity interval training: Which promotes higher pleasure? (2013) · cites this paper as [7]
Bartlett et al. reported higher enjoyment after HIT.
“Bartlett et al. [7] reported higher enjoyment after HIT.”
From Continuous and high-intensity interval training: Which promotes higher pleasure? (2013) · cites this paper as [7]
Previous studies investigating these psychological responses only addressed the pre- and post-exercise session time points.
“previous studies investigating these psychological responses only addressed the pre- and post-exercise session time points.”
From Continuous and high-intensity interval training: Which promotes higher pleasure? (2013) · cites this paper as [7]
Basic affect was not previously investigated in these studies.
“basic affect was not previously investigated in these studies [7], [8].”
From Continuous and high-intensity interval training: Which promotes higher pleasure? (2013) · cites this paper as [7]
Our findings differed from Bartlett et al. [7], who found that participants reported more enjoyment after HIT.
“Our findings differed from the results observed by Bartlett et al. [7], who found that participants reported more enjoyment after HIT.”
From Continuous and high-intensity interval training: Which promotes higher pleasure? (2013) · cites this paper as [7]
The average intensities in both the present study and Bartlett's study were very similar, at approximately 70% of VO2Peak.
“considering that the average intensities in both studies (the present study and Bartlett's study) were very similar, at approximately 70% of VO2Peak”
From Continuous and high-intensity interval training: Which promotes higher pleasure? (2013) · cites this paper as [7]
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- Authors
- Bartlett, J. D., Close, G. L., MacLaren, D. P. M., Gregson, W., Drust, B., & Morton, J. P.
- Affiliations
- Liverpool John Moores University (GB)
- Corresponding author
- Morton, James P.
- ORCID
- Venue
- Journal of Sports Sciences
- Publisher
- Informa UK Limited
- Published
- 2011-03
- Volume
- 29
- Issue
- 6
- Pages
- 547-553
- ISSN
- 0264-0414 (ISSN-L)
- 1466-447X
- OpenAlex
- W2111704340
- Cited by
- 593
- References
- 43
- Citations by year
- 2026: 22 · 2025: 36 · 2024: 30 · 2023: 28 · 2022: 63 · 2021: 51 · 2020: 45 · 2019: 44 · 2018: 51 · 2017: 44 · 2016: 38 · 2015: 44 · 2014: 41 · 2013: 39 · 2012: 14
- FWCI
- 81.98
- Type
- journal article
- Language
- en
- Open access
- closed
- Locations
- Journal of Sports Sciences (publishedVersion)
- PubMed (publishedVersion)
- Victoria University Research Repository (Victoria University) (submittedVersion)
- Topics
- Health Sciences › Medicine › Complementary and alternative medicine › Cardiovascular and exercise physiology
- Health Sciences › Medicine › Physiology › Physical Activity and Health
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Keywords
- high-intensity interval training, running, exercise enjoyment, exercise adherence, perceived exertion, moderate-intensity continuous training, Physical Activity Enjoyment Scale, recreational runners, energy expenditure, heart rate
- MeSH terms
- Adult, Energy Metabolism, Physical Exertion, Heart Rate, Humans, Male, Oxygen Consumption, Running, Exercise, Young Adult, Pleasure
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