Skip to main content
Log in

Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training

European Journal of Applied Physiology Aims and scope Submit manuscript

Abstract

High-intensity interval training (HIT) has been proposed as a time-efficient alternative to traditional cardiorespiratory exercise training, but is very fatiguing. In this study, we investigated the effects of a reduced-exertion HIT (REHIT) exercise intervention on insulin sensitivity and aerobic capacity. Twenty-nine healthy but sedentary young men and women were randomly assigned to the REHIT intervention (men, n = 7; women, n = 8) or a control group (men, n = 6; women, n = 8). Subjects assigned to the control groups maintained their normal sedentary lifestyle, whilst subjects in the training groups completed three exercise sessions per week for 6 weeks. The 10-min exercise sessions consisted of low-intensity cycling (60 W) and one (first session) or two (all other sessions) brief ‘all-out’ sprints (10 s in week 1, 15 s in weeks 2–3 and 20 s in the final 3 weeks). Aerobic capacity (\( \dot{V}{\text{O}}{}_{ 2}{\text{peak}} \)) and the glucose and insulin response to a 75-g glucose load (OGTT) were determined before and 3 days after the exercise program. Despite relatively low ratings of perceived exertion (RPE 13 ± 1), insulin sensitivity significantly increased by 28% in the male training group following the REHIT intervention (P < 0.05). \( \dot{V}{\text{O}}{}_{ 2}{\text{peak}} \) increased in the male training (+15%) and female training (+12%) groups (P < 0.01). In conclusion we show that a novel, feasible exercise intervention can improve metabolic health and aerobic capacity. REHIT may offer a genuinely time-efficient alternative to HIT and conventional cardiorespiratory exercise training for improving risk factors of T2D.

This is a preview of subscription content, log in via an institution to check access.

Access this article

Price excludes VAT (USA)
Tax calculation will be finalised during checkout.

Instant access to the full article PDF.

Institutional subscriptions

Fig. 1
Fig. 2
Fig. 3
Fig. 4

Similar content being viewed by others

References

  • Allender S, Peto V, Scarborough P, Kaur A, Rayner M (2008) Coronary heart disease statistics. British Heart Foundation Health Promotion Research Group, Oxford

  • American Diabetes Association (2008) American Diabetes Association: economic costs of diabetes in the US in 2007. Diabetes Care 31(3):596–615. doi:10.2337/dc08-9017

    Article  Google Scholar 

  • Babraj JA, Vollaard NB, Keast C, Guppy FM, Cottrell G, Timmons JA (2009) Extremely short duration high intensity interval training substantially improves insulin action in young healthy males. BMC Endocr Disord 9:3. doi:10.1186/1472-6823-9-3

    Article  PubMed  Google Scholar 

  • Baker JS, Bailey DM, Davies B (2001) The relationship between total-body mass, fat-free mass and cycle ergometry power components during 20 seconds of maximal exercise. J Sci Med Sport 4(1):1–9

    Article  PubMed  CAS  Google Scholar 

  • Booth FW, Chakravarthy MV, Spangenburg EE (2002) Exercise and gene expression: physiological regulation of the human genome through physical activity. J Physiol 543(Pt 2):399–411 pii: PHY_019265

    Article  PubMed  CAS  Google Scholar 

  • Borg G (1970) Perceived exertion as an indicator of somatic stress. Scand J Rehabil Med 2(2–3):92–98

    PubMed  CAS  Google Scholar 

  • Borg GA (1982) Psychophysical bases of perceived exertion. Med Sci Sports Exerc 14(5):377–381

    PubMed  CAS  Google Scholar 

  • Bouchard C, Rankinen T (2001) Individual differences in response to regular physical activity. Med Sci Sports Exerc 33(6 Suppl):S446–S451 (discussion S452–443)

    PubMed  CAS  Google Scholar 

  • Boule NG, Weisnagel SJ, Lakka TA, Tremblay A, Bergman RN, Rankinen T, Leon AS, Skinner JS, Wilmore JH, Rao DC, Bouchard C (2005) Effects of exercise training on glucose homeostasis: the HERITAGE family study. Diabetes Care 28(1):108–114 pii:28/1/108

    Article  PubMed  Google Scholar 

  • Burgomaster KA, Hughes SC, Heigenhauser GJ, Bradwell SN, Gibala MJ (2005) Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans. J Appl Physiol 98(6):1985–1990. doi:10.1152/japplphysiol.01095.2004

    Article  PubMed  Google Scholar 

  • Burgomaster KA, Cermak NM, Phillips SM, Benton CR, Bonen A, Gibala MJ (2007) Divergent response of metabolite transport proteins in human skeletal muscle after sprint interval training and detraining. Am J Physiol Regul Integr Comp Physiol 292(5):R1970–R1976. doi:10.1152/ajpregu.00503.2006

    Article  PubMed  CAS  Google Scholar 

  • Burgomaster KA, Howarth KR, Phillips SM, Rakobowchuk M, Macdonald MJ, McGee SL, Gibala MJ (2008) Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. J Physiol 586(1):151–160. doi:10.1113/jphysiol.2007.142109

    Article  PubMed  CAS  Google Scholar 

  • Cederholm J, Wibell L (1990) Insulin release and peripheral sensitivity at the oral glucose-tolerance test. Diabetes Res Clin Pract 10(2):167–175

    Article  PubMed  CAS  Google Scholar 

  • Church TS, LaMonte MJ, Barlow CE, Blair SN (2005) Cardiorespiratory fitness and body mass index as predictors of cardiovascular disease mortality among men with diabetes. Arch Intern Med 165(18):2114–2120. doi:10.1001/archinte.165.18.2114

    Article  PubMed  CAS  Google Scholar 

  • Craig CL, Marshall AL, Sjostrom M, Bauman AE, Booth ML, Ainsworth BE, Pratt M, Ekelund U, Yngve A, Sallis JF, Oja P (2003) International physical activity questionnaire: 12-country reliability and validity. Med Sci Sports Exerc 35(8):1381–1395. doi:10.1249/01.mss.0000078924.61453.fb

    Article  PubMed  Google Scholar 

  • Danaei G, Finucane MM, Lu Y, Singh GM, Cowan MJ, Paciorek CJ, Lin JK, Farzadfar F, Khang YH, Stevens GA, Rao M, Ali MK, Riley LM, Robinson CA, Ezzati M (2011) National, regional, and global trends in fasting plasma glucose and diabetes prevalence since 1980: systematic analysis of health examination surveys and epidemiological studies with 370 country-years and 2.7 million participants. Lancet. doi:10.1016/S0140-6736(11)60679-X

  • DeFronzo RA, Tripathy D (2009) Skeletal muscle insulin resistance is the primary defect in type 2 diabetes. Diabetes Care 32:S157–S163. doi:10.2337/dc09-S302

    Article  PubMed  CAS  Google Scholar 

  • Derave W, Hansen BF, Lund S, Kristiansen S, Richter EA (2000) Muscle glycogen content affects insulin-stimulated glucose transport and protein kinase B activity. Am J Physiol Endocrinol Metab 279(5):E947–E955

    PubMed  CAS  Google Scholar 

  • Esbjornsson-Liljedahl M, Sundberg CJ, Norman B, Jansson E (1999) Metabolic response in type I and type II muscle fibers during a 30-s cycle sprint in men and women. J Appl Physiol 87(4):1326–1332

    PubMed  CAS  Google Scholar 

  • Esbjornsson-Liljedahl M, Bodin K, Jansson E (2002) Smaller muscle ATP reduction in women than in men by repeated bouts of sprint exercise. J Appl Physiol 93(3):1075–1083. doi:10.1152/japplphysiol.00732.1999

    PubMed  CAS  Google Scholar 

  • Garber CE, Blissmer B, Deschenes MR, Franklin BA, Lamonte MJ, Lee IM, Nieman DC, Swain DP (2011) Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc 43(7):1334–1359. doi:10.1249/MSS.0b013e318213fefb

    Article  PubMed  Google Scholar 

  • Gearhart RF Jr, Becque MD, Palm CM, Hutchins MD (2005) Rating perceived exertion during short duration, very high intensity cycle exercise. Percept Mot Skills 100(3 Pt 1):767–773

    Article  PubMed  Google Scholar 

  • Gibala MJ, Little JP, van Essen M, Wilkin GP, Burgomaster KA, Safdar A, Raha S, Tarnopolsky MA (2006) Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance. J Physiol 575(Pt 3):901–911. doi:10.1113/jphysiol.2006.112094

    Article  PubMed  CAS  Google Scholar 

  • Gibala MJ, McGee SL, Garnham AP, Howlett KF, Snow RJ, Hargreaves M (2009) Brief intense interval exercise activates AMPK and p38 MAPK signaling and increases the expression of PGC-1 alpha in human skeletal muscle. J Appl Physiol 106(3):929–934. doi:10.1152/japplphysiol.90880.2008

    Article  PubMed  CAS  Google Scholar 

  • Gonzalez EL, Johansson S, Wallander MA, Rodriguez LA (2009) Trends in the prevalence and incidence of diabetes in the UK: 1996–2005. J Epidemiol Community Health 63(4):332–336. doi:10.1136/jech.2008.080382

    Article  PubMed  Google Scholar 

  • Graham TE, Yuan Z, Hill AK, Wilson RJ (2010) The regulation of muscle glycogen: the granule and its proteins. Acta Physiol (Oxf) 199(4):489–498. doi:10.1111/j.1748-1716.2010.02131.x

    Article  CAS  Google Scholar 

  • Hawley JA, Gibala MJ (2009) Exercise intensity and insulin sensitivity: how low can you go? Diabetologia 52(9):1709–1713. doi:10.1007/s00125-009-1425-5

    Article  PubMed  CAS  Google Scholar 

  • Jensen J, Jebens E, Brennesvik EO, Ruzzin J, Soos MA, Engebretsen EM, O’Rahilly S, Whitehead JP (2006) Muscle glycogen inharmoniously regulates glycogen synthase activity, glucose uptake, and proximal insulin signaling. Am J Physiol Endocrinol Metab 290(1):E154–E162. doi:10.1152/ajpendo.00330.2005

    Article  PubMed  CAS  Google Scholar 

  • Kawanaka K, Nolte LA, Han DH, Hansen PA, Holloszy JO (2000) Mechanisms underlying impaired GLUT-4 translocation in glycogen-supercompensated muscles of exercised rats. Am J Physiol Endocrinol Metab 279(6):E1311–E1318

    PubMed  CAS  Google Scholar 

  • Korkiakangas EE, Alahuhta MA, Laitinen JH (2009) Barriers to regular exercise among adults at high risk or diagnosed with type 2 diabetes: a systematic review. Health Promot Int 24(4):416–427. doi:10.1093/heapro/dap031

    Article  PubMed  Google Scholar 

  • Laurent D, Hundal RS, Dresner A, Price TB, Vogel SM, Petersen KF, Shulman GI (2000) Mechanism of muscle glycogen autoregulation in humans. Am J Physiol Endocrinol Metab 278(4):E663–E668

    PubMed  CAS  Google Scholar 

  • Litherland GJ, Morris NJ, Walker M, Yeaman SJ (2007) Role of glycogen content in insulin resistance in human muscle cells. J Cell Physiol 211(2):344–352. doi:10.1002/jcp.20942

    Article  PubMed  CAS  Google Scholar 

  • Little JP, Gillen JB, Percival M, Safdar A, Tarnopolsky MA, Punthakee Z, Jung ME, Gibala MJ (2011) Low-volume high-intensity interval training reduces hyperglycemia and increases muscle mitochondrial capacity in patients with type 2 diabetes. J Appl Physiol. doi:10.1152/japplphysiol.00921.2011

  • Parolin ML, Chesley A, Matsos MP, Spriet LL, Jones NL, Heigenhauser GJ (1999) Regulation of skeletal muscle glycogen phosphorylase and PDH during maximal intermittent exercise. Am J Physiol 277(5 Pt 1):E890–E900

    PubMed  CAS  Google Scholar 

  • Piche ME, Lemieux S, Corneau L, Nadeau A, Bergeron J, Weisnagel SJ (2007) Measuring insulin sensitivity in postmenopausal women covering a range of glucose tolerance: comparison of indices derived from the oral glucose tolerance test with the euglycemic–hyperinsulinemic clamp. Metabolism 56(9):1159–1166. doi:10.1016/j.metabol.2007.04.002

    Article  PubMed  CAS  Google Scholar 

  • Rakobowchuk M, Tanguay S, Burgomaster KA, Howarth KR, Gibala MJ, MacDonald MJ (2008) Sprint interval and traditional endurance training induce similar improvements in peripheral arterial stiffness and flow-mediated dilation in healthy humans. Am J Physiol Regul Integr Comp Physiol 295(1):R236–R242. doi:10.1152/ajpregu.00069.2008

    Article  PubMed  CAS  Google Scholar 

  • Reichert FF, Barros AJ, Domingues MR, Hallal PC (2007) The role of perceived personal barriers to engagement in leisure-time physical activity. Am J Public Health 97(3):515–519. doi:10.2105/AJPH.2005.070144

    Article  PubMed  Google Scholar 

  • Richards JC, Johnson TK, Kuzma JN, Lonac MC, Schweder MM, Voyles WF, Bell C (2010) Short-term sprint interval training increases insulin sensitivity in healthy adults but does not affect the thermogenic response to beta-adrenergic stimulation. J Physiol 588(Pt 15):2961–2972. doi:10.1113/jphysiol.2010.189886

    Article  PubMed  CAS  Google Scholar 

  • Richter EA, Derave W, Wojtaszewski JF (2001) Glucose, exercise and insulin: emerging concepts. J Physiol 535(Pt 2):313–322 pii: PHY_12798

    Article  PubMed  CAS  Google Scholar 

  • Steinberg GR, Watt MJ, McGee SL, Chan S, Hargreaves M, Febbraio MA, Stapleton D, Kemp BE (2006) Reduced glycogen availability is associated with increased AMPKalpha2 activity, nuclear AMPKalpha2 protein abundance, and GLUT4 mRNA expression in contracting human skeletal muscle. Appl Physiol Nutr Metab 31(3):302–312. doi:10.1139/h06-003

    Article  PubMed  CAS  Google Scholar 

  • Thomas S, Reading J, Shephard RJ (1992) Revision of the physical-activity readiness questionnaire (PAR-Q). Can J Sport Sci Revue Canadienne Des Sci Du Sport 17(4):338–345

    CAS  Google Scholar 

  • Thyfault JP, Krogh-Madsen R (2011) Metabolic disruptions induced by reduced ambulatory activity in free living humans. J Appl Physiol. doi:10.1152/japplphysiol.00478.2011

  • Trilk JL, Singhal A, Bigelman KA, Cureton KJ (2010) Effect of sprint interval training on circulatory function during exercise in sedentary, overweight/obese women. Eur J Appl Physiol. doi:10.1007/s00421-010-1777-z

  • Vollaard NB, Constantin-Teodosiu D, Fredriksson K, Rooyackers O, Jansson E, Greenhaff PL, Timmons JA, Sundberg CJ (2009) Systematic analysis of adaptations in aerobic capacity and submaximal energy metabolism provides a unique insight into determinants of human aerobic performance. J Appl Physiol 106(5):1479–1486. doi:10.1152/japplphysiol.91453.2008

    Article  PubMed  Google Scholar 

  • Wei M, Kampert JB, Barlow CE, Nichaman MZ, Gibbons LW, Paffenbarger RS Jr, Blair SN (1999) Relationship between low cardiorespiratory fitness and mortality in normal-weight, overweight, and obese men. JAMA 282(16):1547–1553 pii: joc90699

    Article  PubMed  CAS  Google Scholar 

  • Whyte LJ, Gill JM, Cathcart AJ (2010) Effect of 2 weeks of sprint interval training on health-related outcomes in sedentary overweight/obese men. Metabolism 59(10):1421–1428. doi:10.1016/j.metabol.2010.01.002

    Article  PubMed  CAS  Google Scholar 

Download references

Acknowledgments

We would like to thank John Fox for technical assistance, and Paul Aikman, Ben Ashcroft, Barnaby Barber, Sarah Dunnett, Mahmoud Gholoum, Liam Harper, Andrew Hebson, Adam Reed, Keith Simpson and Alison Thomson for assistance with testing and the training sessions. The study was funded by Heriot-Watt University.

Conflict of interest

The authors declare that they have no conflict of interest.

Author information

Authors and Affiliations

Authors

Corresponding author

Correspondence to Niels B. J. Vollaard.

Additional information

Communicated by David C. Poole.

Rights and permissions

Reprints and permissions

About this article

Cite this article

Metcalfe, R.S., Babraj, J.A., Fawkner, S.G. et al. Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training. Eur J Appl Physiol 112, 2767–2775 (2012). https://doi.org/10.1007/s00421-011-2254-z

Download citation

  • Received:

  • Accepted:

  • Published:

  • Issue Date:

  • DOI: https://doi.org/10.1007/s00421-011-2254-z

Keywords

Navigation