6 Interval Training Sessions Improve Oxygen Utilization
How effective are interval training sessions at increasing aerobic exercise capacity
compared to traditional aerobic training? Researchers at McMaster University in Canada
uncovered some very interesting answers.
The study involved 8 subjects who performed interval training sprints on a stationary cycle.
Subjects participated in 6 sessions over 14 days. Each session consisted of between 4-7 bouts
of 30 second “all-out” sprints on the cycle. On session 2 they performed 5 sets, session 3
6 sets, session 4 6 sets, session 5 7 sets, and the final session 4 sets. Each set was
separated by 4 minutes of active rest on the cycle. Subjects continued to ride on the bike
but at a very low intensity. Subjects were given 1-2 days of rest in between sessions.
The results showed an increase in the endurance capacity of the subjects by an average of
100%. Subjects were able to ride for 51 minutes at 80% of their peak compared to 26 minutes
before the study began. Their was also an increase in the chemical that is used to indicate
how well the body is able to utilize oxygen, citrate synthase. The increase in citrate synthase
activity in this study is similar to the results reported after 6-7 of traditional endurance
exercise training. The difference is that these traditional training sessions lasted for 2 hours.
The interval training sessions were just as effective or in some cases more effective
at stimulating improvements in muscle oxidative potential, the body’s ability to utilize
oxygen during exercise.
If you are ready to start your interval training routine, check out Turbulence Training. Craig has put together a collection of great workouts to keep you motivated for a long time.