A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement

Despite that growing evidence points out the health benefits of high-intensity interval training, most studies have designed its protocol for well-controlled laboratory environments using high-cost, specialized equipment such as treadmills and cyclometers. The high intensity interval training based on beep training is a feasible, time-efficient, low-cost, and easy-to-implement protocol designed to be practiced in a real world setting. The high intensity interval training based on beep training may help in the prevention and treatment of several cardiometabolic diseases such as diabetes, hypertension, and obesity.

This is a real world exercise protocol developed to be used not only in scientific research in the field of exercise science, but also to be practiced for apparently healthy individuals. To practice this high intensity interval training protocol, it's essential to take advice from a professional of physical exercise. Begin by familiarizing the participant with the treadmill and mouthpiece used on the metabolic analyzer for at least 24 hours before testing.

Calibrate the metabolic analyzer according to the manufacturer's recommendations. Use a heart rate monitor to measure the participant's heart rate. Place the non-rebreathing unilateral mouthpiece on the participant, and ensure that the mouth and nose are completely covered.

Then turn on the treadmill, select the ramp protocol, and enter the subject's physical activity level to program the speed and degree of maximal metabolic equivalent increments. Press on"to start the ramp protocol. The program starts with a warmup of three minutes at five kilometers per hour.

Record the heart rate and rating of perceived exertion every minute of the test using the Borg scale 6 to 20. After achieving the maximal oxygen uptake, return the treadmill speed to five kilometers per hour, and ask the participant to remain on the treadmill for an additional three minutes. Turn off the treadmill, and remove the mouthpiece from the participant.

In the beep test, choose a flat surface to place two cones 20 meters apart. Orient the participant to run 20 meters within a predetermined period, signaled by a beep sound produced by a software developed for this test. Adjust the sound equipment connected to the computer with the software.

After familiarizing the participant with the test, start the test. When the participant can no longer complete the 20 meter run within the time stipulated by the beep sound, end the test. For moderate intensity continuous training protocol, instruct the participant to maintain correct running speed and distance by periodically checking the clock speed and distance according to the GPS from the heart rate monitor.

Ask the participant to complete a five-minute warmup by performing dynamic stretches and walking before each exercise session. Then put on a heart rate monitor equipped with GPS tracking and start the exercise session. Train the participants once a day, three times a week, either in the morning or afternoon.

Initially, train the participants for two weeks at 60%of the individual maximum speed achieved during the 20-meter test, covering a distance of 3, 500 meters per session in the first week, and 4, 000 meters per session in the second week. Then, train the participants for four weeks at 65%of the maximum speed, covering a distance of 4, 000 meters per session in the third week, 4, 500 meters per session in the fourth and fifth week, and 5, 000 meters per session in the sixth week. In the seventh week, train the participants at 70%of maximum speed, covering a distance of 5, 000 meters per session.

Then, in the eighth week, at 75%of maximum speed, covering a distance of 5, 000 meters per session. After each exercise session, transfer the data recorded by the heart rate monitor to a computer to verify if the prescribed distance and running speed were reached. Exclude the participants who do not complete all the training sessions in the week.

Analyze the data to ensure that each participant performs the respective training regimen according to the prescribed distance and speed. For the high-intensity interval training protocol, mark a lane with cones every 20 meters. Then instruct the participant to follow the beep sound command to know the exact moment to reach the cone.

After performing a five minute warmup, put on a heart rate monitor equipped with GPS, and start the exercise session. Train the participant once a day, three times a week, either in the morning or afternoon. In the first week, train the participant with seven sprints of 200 meters at 85%of maximum speed, interspersed by one minute of passive recovery between sprints.

Train the participant with eight sprints in the second week. Then, train the participant with eight sprints in the third week, nine sprints in the fourth and fifth week, and 10 sprints in the sixth week, performed at 90%maximum speed for 200 meters, interspersed by one minute of passive recovery. In the seventh week, train the participants with 10 sprints of 200 meters at 95%maximum speed, and then 100%maximum speed with 10 sprints in the eighth week.

After the exercise session, transfer the data recorded by the heart rate monitor to a computer, and exclude the participants who did not complete all the training sessions in the week. Finally, analyze the data to ensure that each participant performs the respective training regimen according to the prescribed distance and speed. In the representative analysis, the comparison of distance, speed, rest time, session duration, and mean heart rate from the moderate intensity continuous training and the high intensity interval training groups during eight weeks of training is shown.

The running distance and duration were higher in moderate intensity continuous training than in the high intensity interval training group. In contrast, the running velocity and heart rate were higher in high intensity interval training than in the moderate intensity continuous training group. Before training, the maximal oxygen uptake was similar in the high intensity interval training and moderate intensity continuous training groups.

After the beep training, the maximal oxygen uptake increased in both the groups. However, the increase was superior in high intensity interval training versus the moderate intensity continuous training group. The visual demonstration of this method is critical for a step-by-step comprehension of how a person must practice each daily exercise session of the beep training.

Future studies must be performed to test the efficiency and feasibility of beep training in healthy and unhealthy individuals of different ages.