Extremely Low-Volume Burpee Interval Training Equivalent to 8 Minutes Per Session Improves Vertical Jump Compared with Sprint Interval Training in Real-World Circumstances.

ABSTRACT: Pérez-Ifrán, P, Magallanes, CA, de S. Castro, FA, Astorino, TA, and Benítez-Flores, S. Extremely low-volume burpee interval training equivalent to 8 minutes per session improves vertical jump compared with sprint interval training in real-world circumstances. J Strength Cond Res 38(1): 10-20, 2024-The aim of this study was to compare the cardiometabolic and physical effects of 2 time-matched high-intensity programs in a real-world environment. Forty-three active and healthy adults (sex = 31 men and 12 women; age = 27 ± 5 years; peak heart rate [HR peak ] = 190.7 ± 10.6 beat·min -1 ) were randomized to 2 very low-volume protocols (∼8 minutes): sprint interval training (SIT) ( n = 15), burpee interval training (BIT) ( n = 15), and control (CON) ( n = 13). Subjects in SIT and BIT performed 5 days of 10 × 4 second "all-out" efforts with 30 seconds of recovery. Body composition, blood pressure, countermovement jump (CMJ), 10-m sprint, shuttle run test (SRT), autonomic modulation , self-efficacy, and intention were evaluated before and after training. Sprint interval training elicited a higher %HR peak , energy expenditure, rating of perceived exertion category ratio 10 scale, and feeling scale than BIT ( p < 0.05). SRT distance was significantly improved in SIT ( p = 0.03, d = 0.62), whereas CMJ height was significantly enhanced in BIT ( p = 0.0014, d = 0.72). Self-efficacy progressively worsened for SIT than for BIT as sessions increased, and significant differences were found in 5× a week frequency between protocols ( p = 0.040, d = 0.79). No differences in intention to engage were detected between the regimens ( p > 0.05). No changes were observed in body composition, blood pressure, 10-m sprint, SRTV̇O 2max , or autonomic variables with training ( p > 0.05). Results exhibit that extremely low-volume SIT improved running performance, whereas BIT increased the vertical jump.

Sprint Interval Training Attenuates Neuromuscular Function and Vagal Reactivity Compared With High-Intensity Functional Training in Real-World Circumstances.

ABSTRACT: Benítez-Flores, S, de S. Castro, FA, Lusa Cadore, E, and Astorino, TA. Sprint interval training attenuates neuromuscular function and vagal reactivity compared with high-intensity functional training in real-world circumstances. J Strength Cond Res 37(5): 1070-1078, 2023-The aim of this study was to compare the acute cardiovascular and neuromuscular effects of 3 time-matched sessions of high-intensity training. Eighteen moderately active adults (9 women and 9 men [age: 23 ± 2.9 years; maximum oxygen consumption (V̇ o2 max): 47.6 ± 4.1 ml·kg -1 ·min -1 ]) performed three low-volume (∼9 minutes) sessions in a randomized order: sprint interval training (SIT), burpee interval training (BIT) (10 × 5 seconds efforts × 35 seconds recovery), and vigorous intensity continuous training (VICT) (6 minutes 5 seconds of running at ∼85% of peak heart rate [HR peak ]). Indices related to heart rate (HR), neuromuscular performance (counter movement jump height [CMJ height ] and squat and bench press power), and autonomic balance (heart rate recovery and heart rate variability [HRR and HRV] )were monitored during exercise. Sprint interval training and VICT elicited a higher HR mean (171.3 ± 8.4 and 166.5 ± 7.5 vs. 150.5 ± 13.6 b·min -1 , p < 0.001) and time of ≥90%HR peak (133.3 ± 117.4 and 110 ± 128.9 vs. 10 ± 42.4 seconds, p < 0.01) than BIT. Sprint interval training exhibited a slower HRR and lower HRV than BIT and VICT ( p < 0.05) postsession. Moreover, only SIT resulted in a significant decline ( p < 0.01) in CMJ height (34.7 ± 7.2 to 33.5 ± 7.2 cm), relative squat mean power (25.5 ± 4.5 to 23.8 ± 4.9 W·kg -1 ), and relative bench press peak power (6.9 ± 2.4 to 6.2 ± 2.5 W·kg -1 ). Results revealed that SIT diminishes the sympathovagal reactivation and neuromuscular performance compared with work-matched BIT and VICT.

Burpee Interval Training Is Associated With a More Favorable Affective Valence and Psychological Response Than Traditional High Intensity Exercise.

Acute psychological responses to physical activity may help explain long-term adherence to it. Thus, we compared acute psychological responses to different exercise protocols with identical durations. Eighteen moderately active young adults [Mage = 23, SD = 3 years; MVO2max (maximum oxygen consumption) = 42.8, SD = 4.3 mL·kg-1·min-1; MBMI (body mass index) = 24, SD = 2 kg·m-2] completed three low-volume exercise sessions in a crossover research design: (a) sprint interval training (SIT), (b) burpee interval training (BIT) requiring 10 × 5 second efforts with 35 seconds of passive recovery, and (c) a single bout of vigorous intensity continuous training (VICT) requiring 6 minutes and 5 seconds of running at ∼85% of peak heart rate (HRpeak). We assessed participants' ratings of perceived exertion (RPE), affective valence, enjoyment, intention, preference, and self-reported recovery and wellness before, during, and after each session. BIT was associated with significantly greater enjoyment, preference, and exercise intention (at 5 × week) than VICT (p ≤ .05). SIT elicited greater RPE (M = 5.38, SD = 2.00) than both BIT (M = 2.88, SD = 1.23) and VICT (M = 3.55, SD = 1.38) (p ≤ .05), and we observed a higher increase in RPE over time with SIT versus BIT (p = .019). For affective valence, SIT (M = 0.55, SD = 2.12) elicited a more aversive response than both BIT (M = 2.55, SD = 1.09) and VICT (M = 1.94, SD = 1.51) (p ≤ .05), and there was a higher increase in this aversive response to SIT over time (p < .05). Forty-eight-hour postexercise session muscle soreness was significantly lower with VICT than with BIT (p = .03). Overall, BIT was associated with more positive psychological responses than SIT and VICT.

Effects of short sprint interval training on aerobic and anaerobic indices: A systematic review and meta-analysis.

The effects of short sprint interval training (sSIT) with efforts of ≤10 s on maximal oxygen consumption (V̇O2 max), aerobic and anaerobic performances remain unknown. To verify the effectiveness of sSIT in physically active adults and athletes, a systematic literature search was conducted according to the Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA). The databases PubMed/MEDLINE, ISI Web of Science, and SPORTDiscus were systematically searched on May 9, 2020, and updated on September 14, 2021. Inclusion criteria were based on PICO and included healthy athletes and active adults of any sex (≤40 years), performing supervised sSIT (≤10 s of "all-out" and non-"all-out" efforts) of at least 2 weeks, with a minimum of 6 sessions. As a comparator, a non-sSIT control group, another high-intensity interval training (HIIT) group, or a continuous training (CT) group were required. A total of 18 studies were deemed eligible. The estimated SMDs based on the random-effects model were -0.56 (95% CI: -0.79, -0.33, p < 0.001) for V̇O2 max, -0.43 (95% CI: -0.67, -0.20, p < 0.001) for aerobic performance, and -0.44 (95% CI: -0.70, -0.18, p < 0.001) for anaerobic performance after sSIT vs. no exercise/usual training. However, there were no significant differences (p > 0.05) for all outcomes when comparing sSIT vs. HIIT/CT. Our findings indicate a very high effectiveness of sSIT protocols in different exercise modes (e.g., cycling, running, paddling, and punching) to improve V̇O2 max, aerobic, and anaerobic performances in physically active young healthy adults and athletes.

Change of Direction Performance and its Physical Determinants Among Young Basketball Male Players.

The main aim of the present study was to examine the effects of the age group (U-15, U-17 and U-19) on change of direction (COD) performance and its specific physical determinants among young basketball male players. Thirty-one young male basketball players (13-18 years) volunteered to participate in this study. The sample was divided into 3 age groups (U-15, U-17, U-19). All the evaluations were carried out in the same order in 3 sessions as follows: 1) body composition, self-reported sexual maturation, COD performance, and intermittent endurance capacity; 2) reactive strength index (RSI), 15-m sprint, and repeated sprint ability (RSA) test; 3) vertical and horizontal jumps and lower-limb strength. The results showed significant differences between groups for age, sexual maturation, endurance capacity, horizontal and vertical jump performances, RSI, COD, RSA, and lower-limb strength (p < 0.05). Significant correlations were identified between COD performances and some physical determinants such as jumping ability and RSA performance (-0.43 < r < 0.85; p ≤ 0.05). In conclusion, there are age effects on COD performance and its specific physical determinants among young basketball male players. The associations between COD performance and its determinants should be considered by practitioners when programing athletic talent development for this population.

Physiological and Psychological Responses to Three Distinct Exercise Training Regimens Performed in an Outdoor Setting: Acute and Delayed Response.

The aim of this study was to compare the acute responses to three time-matched exercise regimens. Ten trained adults (age, maximum oxygen consumption (VO2max), and body mass index (BMI) = 25.9 ± 5.6 yr, 50.9 ± 5.4 mL·kg-1·min-1, and 22.1 ± 1.8 kg·m-2) completed sprint interval training (SIT) requiring 14 × 5 s efforts with 35 s of recovery, high-intensity interval training (HIIT) consisting of 18 × 15 s efforts at ~90% of peak heart rate (HRpeak) with 15 s of recovery, and vigorous continuous training (CT) consisting of 8.75 min at ~85 %HRpeak, in randomized order. Heart rate, blood lactate concentration, rating of perceived exertion, affective valence, and enjoyment were monitored. Moreover, indices of neuromuscular function, autonomic balance, diet, mental stress, incidental physical activity (PA), and sleep were measured 24 h after each session to analyze the magnitude of recovery. Both HIIT and CT exhibited a greater %HRpeak and time ≥ 90 %HRpeak than SIT (p < 0.05). Blood lactate and rating of perceived exertion were higher in response to SIT and HIIT vs. CT (p < 0.05); however, there were no differences in enjoyment (p > 0.05). No differences were exhibited in any variable assessed along 24 h post-exercise between conditions (p > 0.05). These data suggest that HIIT and CT accumulate the longest duration at near maximal intensities, which is considered a key factor to enhance VO2max.

Combined effects of very short "all out" efforts during sprint and resistance training on physical and physiological adaptations after 2 weeks of training.

PURPOSE: The aim of this study was to compare the combined effects of resistance and sprint training, with very short efforts (5 s), on aerobic and anaerobic performances, and cardiometabolic health-related parameters in young healthy adults. METHODS: Thirty young physically active individuals were randomly allocated into four groups: resistance training (RTG), sprint interval training (SITG), concurrent training (CTG), and control (CONG). Participants trained 3 days/week for 2 weeks in the high-intensity interventions that consisted of 6-12 "all out" efforts of 5 s separated by 24 s of recovery, totalizing ~ 13 min per session, with 48-72 h of recovery between sessions. Body composition, vertical jump, lower body strength, aerobic and anaerobic performances, heart rate variability (HRV), and redox status were evaluated before and after training. Total work (TW), rating of perceived exertion (CR-10 RPE) and mean HR (HRmean) were monitored during sessions. Incidental physical activity (PA), dietary intake and perceived stress were also controlled. RESULTS: Maximum oxygen consumption (VO2max) significantly increased in SITG and CTG (P < 0.05). Lower body strength improved in RTG and CTG (P < 0.05), while countermovement jump (CMJ) was improved in RTG (P = 0.04) only. Redox status improved after all interventions (P < 0.05). No differences were found in TW, PA, dietary intake, and psychological stress between groups (P > 0.05). CONCLUSIONS: RT and SIT protocols with very short "all out" efforts, either performed in isolation, or combined, demonstrated improvement in several physical fitness- and health-related parameters. However, CT was the most efficient exercise intervention with improvement observed in the majority of the parameters.

Improvements in Attention and Cardiac Autonomic Modulation After a 2-Weeks Sprint Interval Training Program: A Fidelity Approach.

This study aimed to: (1) investigate the influence of a 2-weeks sprint interval training (SIT) program on aerobic capacity, cardiac autonomic control, and components of attention in young healthy university students; and (2) to ascertain whether training fidelity would influence these adaptations. One hundred and nine participants were divided into an experimental (EG) and control (CG) groups. The EG performed a SIT program that consisted of 6 sessions of 4 × 30 s "all-out" efforts on a cycle ergometer, interspersed with active rests of 4 min. The criterion for fidelity was achieving >90% of estimated maximum heart rate (HR) during sprint bouts. After analyses, the EG was divided into HIGH (n = 26) and LOW (n = 46) fidelity groups. Components of attention were assessed using the Attention Network Test (ANT). Aerobic capacity (VO2max) was estimated while the sum of skinfolds was determined. Autonomic control of HR was assessed by means of HR variability (HRV) and HR complexity at rest and during ANT. Both HIGH and LOW significantly increased aerobic capacity, vagal modulation before and during ANT, and executive control, and decreased body fatness after SIT (p < 0.05). However, only participants from HIGH showed an increase in HR complexity and accuracy in ANT when compared to LOW (p < 0.05). Two weeks of SIT improved executive control, body fatness, aerobic fitness, and autonomic control in university students with better results reported in those individuals who exhibited high fidelity.

Relationships between Different Field Test Performance Measures in Elite Goalball Players.

Goalball is a Paralympic sport involving people with visual impairment. Little is known about the physical fitness of elite players of this sport, as previous studies only evaluated body composition and aerobic capacity. Thus, the aim of this study was to describe the performance of elite goalball players in different physical tests and to look for relationships between them. Eleven elite Brazilian goalball players, seven males and four females, were evaluated for body composition, maximal handgrip isometric force (MHGF), countermovement jump (CMJ), throwing velocity (TV) and the Yo-Yo intermittent recovery test level 1 (Yo-Yo IR1). Players produced 41.54 ± 8.41 kgf in MHGF, 34.81 ± 7.2 cm in CMJ, 14.21 ± 1.89 m∙s-1 in TV, and 505 ± 313 m in Yo-Yo IR1, with an estimated maximum oxygen consumption (VO2max) of 40.64 ± 2.63 mL∙kg-1∙min-1. Most performance tests exhibited moderate to high correlations among them, while the percentage of body fat correlated with both the CMJ and Yo-Yo IR1 results. The current study reveals that CMJ could be a valuable monitoring tool as it was correlated with all other performance tests. The highest correlation observed was with TV (r = 0.754; p < 0.05), which is a key capacity in goalball. Moreover, high levels of body fat could be detrimental to anaerobic performance.