Changes in aerobic capacity and glycaemic control in response to reduced-exertion high-intensity interval training (REHIT) are not different between sedentary men and women.
Level 4 - case-series / case-control
Uncontrolled prospective before-and-after intervention study.
PubMed 27753506 · doi:10.1139/apnm-2016-0253
What was done
Thirty-five sedentary adults (18 women, 17 men; mean age 36 ± 9 and 33 ± 9 years) completed a 6-week reduced-exertion high-intensity interval training (REHIT) programme. The intervention comprised 18 sessions of 10-minute unloaded cycling (3 times per week) containing 1 to 2 all-out 10-20-second sprints against 5% body mass resistance. Maximal aerobic capacity and oral glucose tolerance test-derived insulin sensitivity were measured pre- and post-intervention to assess whether training adaptations differ between sexes.
What was found
Maximal aerobic capacity increased from 2.54 ± 0.65 to 2.78 ± 0.68 L/min (main effect of time: p < 0.01). Plasma insulin area-under-the-curve showed a non-significant reduction trend (6.7 ± 4.8 vs. 6.1 ± 4.0 IU·min⁻¹·mL⁻¹, p = 0.096). There was no significant change in plasma glucose area-under-the-curve or the Cederholm index of insulin sensitivity. High interindividual variability was observed across all measures, but sex differences were not statistically significant.
Why it matters
This study shows that minimal-commitment REHIT improves aerobic fitness in sedentary adults, with response heterogeneity driven by individual variability rather than participant sex.
Limits
The study lacked a non-exercise control group, had a small sample size (n = 35), lasted only 6 weeks, and did not achieve statistically significant improvements in primary glycemic control endpoints.
Cited by
- supports The reduced-exertion high-intensity training (REHIT) protocol developed by researchers Metcalfe and Vollaard consists of a 10-minute total workout incorporating only one to two 10- to 20-second maximal efforts.