Sprint Interval Training Effects on Aerobic Capacity: A Systematic Review and Meta-Analysis

@article{Gist2013SprintIT,
  title={Sprint Interval Training Effects on Aerobic Capacity: A Systematic Review and Meta-Analysis},
  author={Nicholas H. Gist and Michael V. Fedewa and Rod K. Dishman and Kirk J. Cureton},
  journal={Sports Medicine},
  year={2013},
  volume={44},
  pages={269-279}
}
BackgroundSprint interval training (SIT) involving repeated 30-s “all out” efforts have resulted in significantly improved skeletal muscle oxidative capacity, maximal oxygen uptake, and endurance performance. The positive impact of SIT on cardiorespiratory fitness has far-reaching health implications.ObjectiveThe objective of this study was to perform a systematic review of the literature and meta-analysis to determine the effects of SIT on aerobic capacity.MethodsA search of the literature was… 

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TLDR
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Effect of Number of Sprints in an SIT Session on Change in V˙O2max: A Meta-analysis

TLDR
It is concluded that the improvement in V˙O2max with SIT is not attenuated with fewer sprint repetitions, and possibly even enhanced, which means that SIT protocols can be made more time efficient, which may help SIT to be developed into a viable strategy to impact public health.

Adaptations to sprint interval training and comparisons of gender response

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It is concluded that males and females adapt positively to SIT, although gender differences in VO2max and changes to body fat were found.
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Given the markedly lower training volume in the SIT group, these data suggest that high‐intensity interval training is a time‐efficient strategy to increase skeletal muscle oxidative capacity and induce specific metabolic adaptations during exercise that are comparable to traditional ET.

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SIT improves insulin sensitivity and cholesterol profile in healthy subjects, and sprint interval running may be more effective to improve insulin sensitivity than continuous running at moderate intensity.
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