Extremely low-volume, high-intensity interval training improves exercise capacity and increases mitochondrial protein content in human skeletal muscle
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Purpose: The purpose of the present study was to evaluate whole-muscle content of several proteins involved in the regulation of skeletal muscle mitochondrial protein content and anaerobic capacity following 4 weeks of extremely low-volume high-intensity interval training (HIT). Methods: Young, healthy, recreationally active adult males (n = 8) trained 4 times a week for 4 weeks on a cycle ergometer. Each session involved 4 min of total exercise comprised of eight 20 s intervals at ~170% of peak aerobic power separated by 10 s rest. Muscle biopsies were taken prior to (pre) and ~72 hrs post-training (post). Par- ticipants completed an incremental peak oxygen up- take (VO2peak) test and a Wingate test pre-, mid-, and post-training. Results: VO2peak was elevated (p p -1·min-1, mid: 43.4 ± 2.5 ml·kg-1·min-1, post-: 47.2 ± 2.9 ml·kg-1·min-1). Wingate mean power also increased with training (pre-: 701.0 ± 73.0 W, mid-: 745.5 ± 73.3 W, post-: 786.8 ± 80.0 W). While maximal citrate synthase activity was unchanged, protein expression of the mitochondrial protein cytochrome c oxidase (COX) subunit I (+27%; p p p = 0.08) increased. Increases (p α (+19%), and nuclear PGC-1α (+46%) were also observed after 4 weeks of HIT. No changes were observed in the whole-muscle contents of PDHe1a, PDK4, SIRT1, mTOR, S6K1, MCT1, or PFK protein. Conclusions: These results demonstrate that several mitochondrial protein (but not citrate synthase activity), PGC-1α protein content, and exercise capacity can be improved in only 4 min of total training time per day, 4 days per wk using HIT cycle training.
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Very brief SIT protocols involving ≤10 min per session elicit adaptations similar to longer SIT protocols and MICT.
“Recent studies have shown that very brief SIT protocols involving ≤10 min per session elicit adaptations similar to longer SIT protocols and MICT [15–17].”
From Twelve weeks of sprint interval training improves indices of cardiometabolic health similar to traditional endurance training despite a five-fold lower exercise volume and time commitment (2016) · cites this paper as [16]
The Training Protocol and Results sections describe four-minute sessions followed by improvements in aerobic capacity and mitochondrial protein content. The Introduction says HIT and endurance training can produce similar adaptations, but §4.1 acknowledges that this study did not directly compare its protocol with longer training protocols. The source therefore supports the brief-protocol adaptation, but not a demonstrated equivalence to both longer SIT and MICT. (LLM, conf=0.84)
Experimental — accuracy not yet measuredIncreased protein content of some mitochondrial enzymes after training, although maximal activity of citrate synthase was unchanged.
“Only one study has examined muscle adaptations to this type of training, with Ma et al. [11] reporting increased protein content of some mitochondrial enzymes after training, although the maximal activity of citrate synthase was unchanged.”
From Three minutes of all-out intermittent exercise per week increases skeletal muscle oxidative capacity and improves cardiometabolic health (2014) · cites this paper as [11]
Very low-volume interval training protocols can improve VO2 peak.
“The potential for very low-volume interval training protocols to improve VO2 peak has also been described by Ma et al. [11] and Hazell et al. [12].”
From Three minutes of all-out intermittent exercise per week increases skeletal muscle oxidative capacity and improves cardiometabolic health (2014) · cites this paper as [11]
Ma et al. reported a 19% increase in VO2 peak in young men after 4 wk of "Tabata style" training.
“The beneficial effect of “Tabata style” training on VO2 peak, which is a popular exercise strategy among many personal trainers, was recently confirmed by Ma et al. [11] who reported a 19% increase in young men after 4 wk.”
From Three minutes of all-out intermittent exercise per week increases skeletal muscle oxidative capacity and improves cardiometabolic health (2014) · cites this paper as [11]
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References 37 · Cited by 47
- Authors
- K. Ma, J., D. Scribbans, T., A. Edgett, B., Colin Boyd, J., A. Simpson, C., P. Little, J., & J. Gurd, B.
- Venue
- Open Journal of Molecular and Integrative Physiology
- Publisher
- Scientific Research Publishing, Inc.
- Published
- 2013
- Volume
- 03
- Issue
- 04
- Pages
- 202-210
- ISSN
- 2162-2159 (ISSN-L)
- 2162-2167
- OpenAlex
- W2143263857
- Cited by
- 47
- References
- 37
- Citations by year
- 2026: 2 · 2025: 3 · 2023: 2 · 2022: 4 · 2021: 2 · 2020: 3 · 2019: 3 · 2018: 6 · 2017: 3 · 2016: 5 · 2015: 5 · 2014: 7 · 2013: 1 · 2012: 1
- FWCI
- 14.23
- Type
- journal article
- Language
- en
- Open access
- diamond
- doi.org
- Locations
- Open Journal of Molecular and Integrative Physiology (publishedVersion, cc-by)
- Topics
- Health Sciences › Medicine › Complementary and alternative medicine › Cardiovascular and exercise physiology
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Keywords
- high-intensity interval training, low-volume training, skeletal muscle mitochondria, mitochondrial protein content, PGC-1α, cytochrome c oxidase subunit I, citrate synthase, exercise capacity, peak oxygen uptake, anaerobic capacity, Wingate test, mitochondrial biogenesis
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