Effects of high intensity interval training versus steady state training on aerobic capacity

Introduction: High intensity interval training (HIIT) has become an increasingly popular exercise phenomenon due to its cardiovascular effect and short duration. The purpose of this study was to compare the effects of two HIIT protocols and a steady-state protocol on aerobic capacity following an 8-week training period. Methods: Fifty-five untrained college-aged subjects (17 male, 38 female) were randomly assigned to one of the three training groups (steady-state, Tabata, or Meyer). The steady-state group (n=19) completed 20 minutes of exercise at 90% of ventilatory threshold. The Tabata group (n=21) completed eight intervals of 20 seconds at 170% VO2max, with 10 seconds rest in between each bout. The Meyer group (n=15) completed 13 sets of 30 seconds at 100% of the PPO at VO2max, with 60 seconds of active rest, yielding an output average of 90% of ventilatory threshold. Each subject completed 24 training sessions. Results: Significant increases in VO2max and Peak Power Output for each training group, with no significant differences between groups. There were no significant changes in maximal HR for any training group over the course of the study. The results of this study suggest that steadystate, Tabata, and Meyer protocols elicit similar increases in aerobic capacity.