[{"data":1,"prerenderedAt":87},["ShallowReactive",2],{"content:\u002Fen\u002Fblog\u002Faerobic-high-intensity-intervals-improve-v-o2max-more-than-supramaximal-sprint-intervals-in-females":3},{"id":4,"title":5,"alternate":6,"blogIndex":8,"body":9,"canonical":8,"description":70,"excludeFromBlogIndex":71,"extension":72,"heroBadges":8,"heroBody":73,"heroCta":8,"heroImage":74,"heroImageAlt":75,"heroImageObjectPosition":8,"heroImagePresentation":8,"heroSubtitle":8,"heroTitle":75,"heroTitleClass":8,"images":76,"language":77,"layoutIntent":78,"meta":79,"navigation":81,"noindex":71,"ogImage":8,"path":82,"publishedAt":8,"readingTime":8,"sections":8,"seo":83,"stem":84,"tag":85,"topics":8,"webflowCollection":8,"webflowItemId":8,"webflowSource":8,"__hash__":86},"pages\u002Fen\u002Fblog\u002Faerobic-high-intensity-intervals-improve-v-o2max-more-than-supramaximal-sprint-intervals-in-females.md","Aerobic high-intensity intervals improve VO₂max more than",{"en":7},"https:\u002F\u002Fwww.myworkout.com\u002Fen\u002Fblog\u002Faerobic-high-intensity-intervals-improve-v-o2max-more-than-supramaximal-sprint-intervals-in-females",null,{"type":10,"value":11,"toc":66},"minimark",[12,40,43,46,49,52,59],[13,14,15,22,23,28,29,33,34,39],"p",{},[16,17,21],"a",{"href":18,"rel":19},"https:\u002F\u002Fwww.ntnu.no\u002Feksperter?t=4x4",[20],"nofollow","Helgerud, J",". ",[16,24,27],{"href":25,"rel":26},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F?term=Hov+H&cauthor_id=37608507",[20],"Hov, H",". Mehus, H. Balto, B. Boye, A. Finsås, L. [Hoff, J](",[16,30,31],{"href":31,"rel":32},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F?term=Hoff+J&cauthor",[20],"_ id=21332297). ",[16,35,38],{"href":36,"rel":37},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F?term=Wang+E&cauthor_id=37608507",[20],"Wang, E",".",[13,41,42],{},"Maximal oxygen uptake (VO₂max) is widely acknowledged as a key physiological factor for endurance events involving large muscle mass, such as middle- and long-distance running. The last decades a myriad of training programs has emerged to effectively improve VO₂max, with high-intensity intervals typically advocated to induce the largest increases. However, what may be the optimal interval format to improve VO₂max is unclear, and sex-specific empirical evidence of training-induced responsesin females is scarce.",[13,44,45],{},"Interval training may be classified as aerobic high- intensity interval training (HIIT) or supramaximal sprint interval training (SIT). HIIT typically targets high aerobic intensity of about 90-95% of maximal heart rate, corresponding to about 95% of maximal aerobic speed (MAS), while SIT targets high overall intensity of about ≥150% of MAS.",[13,47,48],{},"The aim of the current study was to compare HIIT and SIT in aerobically well-trained females and contrast results to the recent findings in aerobically well-trained males following identical training protocols. Specifically, we compared one commonly applied HIIT protocol with two frequently used SIT protocols: (1) HIIT 4 × 4 min at ~95% of MAS interspersed by 3 min active recovery, (2) SIT 8×20s at ~150% of MAS interspersed by 10s passive recovery, (3) SIT; 10 × 30 s at ~175% of MAS interspersed by 3.5 min active recovery.",[13,50,51],{},"Only HIIT 4×4min exhibited an average 7.3% increase in VO₂max and 8.4% increase in stroke volume of the heart (O2 pulse), and these increases were larger compared to both SIT protocols. In both SIT protocols no training-induced change in VȮ 2max and O2 pulse were observed.",[13,53,54,58],{},[55,56,57],"em",{},"Conclusion",": HIIT improves VO₂max more than SIT with both long and short recovery periods in aerobically well- trained females, while SIT improves sprint running performance (300m) more than HIIT. Treadmill running SIT 10 × 30 s induced an unacceptable rate of muscular strains, and it should therefore be carefully considered if applying this treadmill protocol is necessary",[13,60,61,62],{},"source: ",[16,63,64],{"href":64,"rel":65},"https:\u002F\u002Fpubmed.ncbi.nlm.nih.gov\u002F37608507\u002F",[20],{"title":67,"searchDepth":68,"depth":68,"links":69},"",2,[],"HIIT improves VO₂max more than SIT with both long and short recovery periods.",false,"md","HIIT improves VO₂max more than SIT with both long and short recovery periods","webflow-65533023109a2d96a1b7af5c-adobestock-128735323-20kopi-5c28aded3ea2","Aerobic high-intensity intervals improve VO₂max more than supramaximal sprint intervals in females, similar to males",[74],"en","Imported from Webflow CMS as a public content page.",{"seoStatus":80},"migrated",true,"\u002Fen\u002Fblog\u002Faerobic-high-intensity-intervals-improve-v-o2max-more-than-supramaximal-sprint-intervals-in-females",{"title":5,"description":70},"en\u002Fblog\u002Faerobic-high-intensity-intervals-improve-v-o2max-more-than-supramaximal-sprint-intervals-in-females","research","ox74N6rAiD-ElZsgQwUX1wf2-nGD1eZrUiS_3916j4k",1783522900125]