Low- and high-volume of intensive endurance training significantly improves maximal oxygen uptake after 10-weeks of training in healthy men
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UNLABELLED: Regular exercise training improves maximal oxygen uptake (VO2max), but the optimal intensity and volume necessary to obtain maximal benefit remains to be defined. A growing body of evidence suggests that exercise training with low-volume but high-intensity may be a time-efficient means to achieve health benefits. In the present study, we measured changes in VO2max and traditional cardiovascular risk factors after a 10 wk. training protocol that involved three weekly high-intensity interval sessions. One group followed a protocol which consisted of 4×4 min at 90% of maximal heart rate (HRmax) interspersed with 3 min active recovery at 70% HRmax (4-AIT), the other group performed a single bout protocol that consisted of 1×4 min at 90% HRmax (1-AIT). Twenty-six inactive but otherwise healthy overweight men (BMI: 25-30, age: 35-45 y) were randomized to either 1-AIT (n = 11) or 4-AIT (n = 13). After training, VO2max increased by 10% (∼5.0 mL⋅kg(-1)⋅min(-1)) and 13% (∼6.5 mL⋅kg(-1)⋅min(-1)) after 1-AIT and 4-AIT, respectively (group difference, p = 0.08). Oxygen cost during running at a sub-maximal workload was reduced by 14% and 13% after 1-AIT and 4-AIT, respectively. Systolic blood pressure decreased by 7.1 and 2.6 mmHg after 1-AIT and 4-AIT respectively, while diastolic pressure decreased by 7.7 and 6.1 mmHg (group difference, p = 0.84). Both groups had a similar ∼5% decrease in fasting glucose. Body fat, total cholesterol, LDL-cholesterol, and ox-LDL cholesterol only were significantly reduced after 4-AIT. Our data suggest that a single bout of AIT performed three times per week may be a time-efficient strategy to improve VO2max and reduce blood pressure and fasting glucose in previously inactive but otherwise healthy middle-aged individuals. The 1-AIT type of exercise training may be readily implemented as part of activities of daily living and could easily be translated into programs designed to improve public health. TRIAL REGISTRATION: ClinicalTrials.govNCT00839579.
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Very brief bouts of all-out exercise, performed a few times per week, is a very time efficient strategy to improve VO2 peak.
“The present work, and recent studies by others [10]–[12], [27], confirm that very brief bouts of all-out exercise, performed a few times per week, is a very time efficient strategy to improve VO2 peak”
From Three minutes of all-out intermittent exercise per week increases skeletal muscle oxidative capacity and improves cardiometabolic health (2014) · cites this paper as [27]
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- Authors
- Tjønna, A. E., Leinan, I. M., Bartnes, A. T., Jenssen, B. M., Gibala, M. J., Winett, R. A., & Wisløff, U.
- Affiliations
- Norwegian University of Science and Technology (NO)
- McMaster University (CA)
- Virginia Tech (US)
- Corresponding author
- Tjønna, Arnt Erik
- Venue
- PLoS ONE
- Publisher
- Public Library of Science (PLoS)
- Published
- 2013-05-29
- Volume
- 8
- Issue
- 5
- Pages
- e65382
- ISSN
- 1932-6203 (ISSN-L)
- PMC
- PMC3667025
- OpenAlex
- W2045717221
- Cited by
- 167
- References
- 44
- Citations by year
- 2026: 3 · 2025: 5 · 2024: 10 · 2023: 12 · 2022: 17 · 2021: 18 · 2020: 9 · 2019: 12 · 2018: 14 · 2017: 12 · 2016: 19 · 2015: 16 · 2014: 16 · 2013: 4
- FWCI
- 43.48
- Type
- journal article
- Language
- en
- Open access
- gold
- doi.org
- Locations
- PLoS ONE (publishedVersion, cc-by)
- Europe PMC (PubMed Central) (publishedVersion, cc-by)
- PubMed Central (publishedVersion, cc-by)
- PubMed (publishedVersion)
- BIBSYS Brage (BIBSYS (Norway)) (acceptedVersion)
- DOAJ (DOAJ: Directory of Open Access Journals) (submittedVersion)
- Figshare (submittedVersion, cc-by)
- NORA - Norwegian Open Research Archives (submittedVersion, cc-by)
- VTechWorks (Virginia Tech) (submittedVersion, cc-by)
- Funders
- Norges Forskningsråd
- St. Olavs Hospital Universitetssykehuset i Trondheim
- Topics
- Health Sciences › Medicine › Complementary and alternative medicine › Cardiovascular and exercise physiology
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Health Sciences › Medicine › Physiology › Physical Activity and Health
- Keywords
- high-intensity interval training, VO2max, training volume, cardiovascular risk factors, blood pressure, fasting blood glucose, oxidized LDL, fat mass, overweight men, time-efficient exercise
- MeSH terms
- Adipose Tissue, Adult, Blood Glucose, Blood Pressure, Cholesterol, Exercise Therapy, Fasting, Humans, Cholesterol, LDL, Male, Middle Aged, Oxygen Consumption, Running, Time Factors, Exercise, Treatment Outcome, Overweight
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