Don’t train too hard
People who do fewer repetitions during highintensity interval training may get better fitness benefits than those who complete more, according to a University of Stirling analysis.
Academics from the university reviewed existing studies that investigate the benefits of regularly performing repetitions of a special type of high-intensity cycle sprint known as supramaximal.
They found doing fewer repetitions of these sprint intervals on a bike may lead to greater improvements in cardiorespiratory fitness.
Niels Vollaard, lecturer in health and exercise science, said: “Lack of time is frequently cited as one of the main barriers to people becoming or staying physically active.
“High-intensity workouts have begun to tackle this problem, allowing people to get maximum health benefits while working out for a shorter time.
“We found improved cardiorespiratory fitness does not suffer when people complete fewer sprint repetitions and that this may even produce better results.
“The optimal number of repetitions appears to be just two so workouts based on supramaximal sprints can be kept very short without compromising on the results.”
The findings of this research are only applicable to supramaximal exercise, which requires specialised exercise bikes that enable very high exercise intensities.
Whether HIIT workouts at lower intensities also benefit from a low number of sprint repetitions is not yet known.
Previously, it has been assumed that performing more repetitions of highintensity exercise would produce greater improvements in cardiorespiratory fitness.