Characterizing the Heart Rate Response to the 4 × 4 Interval Exercise Protocol

International Journal of Environmental Research and Public Health
Justin J AcalaTodd A Astorino

Abstract

High intensity interval training is frequently implemented using the 4 × 4 protocol where four 4-min bouts are performed at heart rate (HR) between 85 and 95% HR max. This study identified the HR and power output response to the 4 × 4 protocol in 39 active men and women (age and VO2 max = 26.0 ± 6.1 years and 37.0 ± 5.4 mL/kg/min). Initially, participants completed incremental cycling to assess VO2 max, HR max, and peak power output (PPO). They subsequently completed the 4 × 4 protocol, during which HR and power output were monitored. Data showed that 12.9 ± 0.4 min of 16 min were spent between 85 and 95% HR max, with time spent significantly lower in interval 1 (2.7 ± 0.6 min) versus intervals 2-4 (3.4 ± 0.4 min, 3.4 ± 0.3 min, and 3.5 ± 0.3 min, d = 2.4-2.7). Power output was highest in interval 1 (75% PPO) and significantly declined in intervals 2-4 (63 to 54% PPO, d = 0.7-1.0). To enhance time spent between 85 and 95% HR max for persons with higher fitness, we recommend immediate allocation of supramaximal intensities in interval one.

References

Jan 1, 1976·Medicine and Science in Sports·D R McCrimmonJ Griffiths
Jun 1, 1986·Medicine and Science in Sports and Exercise·G A Brooks
Mar 28, 1974·European Journal of Applied Physiology and Occupational Physiology·C T DaviesA J Sargeant
Nov 1, 1982·Journal of Applied Physiology: Respiratory, Environmental and Exercise Physiology·V J CaiozzoW C McMaster
Mar 15, 2002·The New England Journal of Medicine·Jonathan MyersJ Edwin Atwood
Jun 5, 2004·European Journal of Cardiovascular Prevention and Rehabilitation : Official Journal of the European Society of Cardiology, Working Groups on Epidemiology & Prevention and Cardiac Rehabilitation and Exercise Physiology·Øivind RognmoStig A Slørdahl
Apr 7, 2007·Medicine and Science in Sports and Exercise·Jan HelgerudJan Hoff
Jan 8, 2009·Clinical Physiology and Functional Imaging·Todd A Astorino
Mar 2, 2010·International Journal of Sport Nutrition and Exercise Metabolism·Benoit Capostagno, Andrew Bosch
Mar 3, 2010·Medicine and Science in Sports and Exercise·Lars NyboPeter Krustrup
Mar 31, 2011·Medicine and Science in Sports and Exercise·Melanie S HoodMartin J Gibala
May 15, 2015·Journal of Strength and Conditioning Research·Wesley J TuckerGlenn A Gaesser
Oct 7, 2015·Medicine and Science in Sports and Exercise·Fredrik Hjulstad BækkerudØivind Rognmo
Jun 24, 2016·Applied Physiology, Nutrition, and Metabolism = Physiologie Appliquée, Nutrition Et Métabolisme·James P RaleighBrendon J Gurd
Sep 27, 2016·Medicine and Science in Sports and Exercise·Todd A AstorinoKimi M Wood
Nov 4, 2016·Applied Physiology, Nutrition, and Metabolism = Physiologie Appliquée, Nutrition Et Métabolisme·Simon HigginsEllen M Evans

❮ Previous
Next ❯

Software Mentioned

SPSS

Related Concepts

Trending Feeds

COVID-19

Coronaviruses encompass a large family of viruses that cause the common cold as well as more serious diseases, such as the ongoing outbreak of coronavirus disease 2019 (COVID-19; formally known as 2019-nCoV). Coronaviruses can spread from animals to humans; symptoms include fever, cough, shortness of breath, and breathing difficulties; in more severe cases, infection can lead to death. This feed covers recent research on COVID-19.

Blastomycosis

Blastomycosis fungal infections spread through inhaling Blastomyces dermatitidis spores. Discover the latest research on blastomycosis fungal infections here.

Nuclear Pore Complex in ALS/FTD

Alterations in nucleocytoplasmic transport, controlled by the nuclear pore complex, may be involved in the pathomechanism underlying multiple neurodegenerative diseases including Amyotrophic Lateral Sclerosis and Frontotemporal Dementia. Here is the latest research on the nuclear pore complex in ALS and FTD.

Applications of Molecular Barcoding

The concept of molecular barcoding is that each original DNA or RNA molecule is attached to a unique sequence barcode. Sequence reads having different barcodes represent different original molecules, while sequence reads having the same barcode are results of PCR duplication from one original molecule. Discover the latest research on molecular barcoding here.

Chronic Fatigue Syndrome

Chronic fatigue syndrome is a disease characterized by unexplained disabling fatigue; the pathology of which is incompletely understood. Discover the latest research on chronic fatigue syndrome here.

Evolution of Pluripotency

Pluripotency refers to the ability of a cell to develop into three primary germ cell layers of the embryo. This feed focuses on the mechanisms that underlie the evolution of pluripotency. Here is the latest research.

Position Effect Variegation

Position Effect Variagation occurs when a gene is inactivated due to its positioning near heterochromatic regions within a chromosome. Discover the latest research on Position Effect Variagation here.

STING Receptor Agonists

Stimulator of IFN genes (STING) are a group of transmembrane proteins that are involved in the induction of type I interferon that is important in the innate immune response. The stimulation of STING has been an active area of research in the treatment of cancer and infectious diseases. Here is the latest research on STING receptor agonists.

Microbicide

Microbicides are products that can be applied to vaginal or rectal mucosal surfaces with the goal of preventing, or at least significantly reducing, the transmission of sexually transmitted infections. Here is the latest research on microbicides.