New research shows benefit of interval training for women

Interval training is a well-known way to get the maximum benefits of exercise in the shortest amount of time. New research shows that when it comes to running, women may get more out of high intensity interval training (HIIT) than their male counterparts.

"Sex-specific Responses to Interval Training" was conducted by Drs. Matt Laurent and Matt Kutz, Human Movement, Sport and Leisure Studies at Bowling Green State University; Lauren Vervaecke, Division of Applied Physiology, University of South Carolina; and Dr. Matt Green, Department of Health, Physical Education and Recreation at the University of North Alabama. The study will be published in an upcoming Journal of Strength and Conditioning.

Earlier interval training studies primarily focused on highly trained males, but researchers say that overlooks the variety of other populations that routinely use interval training.

Researchers put eight men and eight women between the ages of 19 and 30 through self-paced, high intensity interval training using different recovery periods. All of them reported at least a moderate fitness level and participation in at least one session of interval training a week.

Participants hit the treadmill for six, four-minute intervals performed at the highest intensity they felt they could maintain. Recovery between intervals consisted of one minute, two minutes or four minutes.

Throughout the intervals, their maximum oxygen consumption and heart rates were measured. Results revealed a significant effect of gender on both percentages. Across the trials, men self-selected a faster relative pace, but the women worked at a higher percentage of their maximum heart rate than the men and a higher percentage of their maximum oxygen consumption.

"I think what our data show is that there appear to be meaningful differences in how men and women self-regulate their workouts," Laurent said. "Specifically, in our case, men and women tend to work at the same level of perceived exertion and feel similarly recovered between each interval, however, as they perform the interval runs women tended to work 'harder' from a relative cardiovascular (%HRmax and %VO2max) standpoint than men."

Results also confirmed previous findings suggesting that a 2:1 work-to-rest ratio is optimal during HIIT for both men and women.

What is interval training?

It's not as complicated as you might think. Interval training is simply alternating bursts of intense activity with intervals of lighter activity.

Take walking. If you're in good shape, you might incorporate short bursts of jogging into your regular brisk walks. If you're less fit, you might alternate leisurely walking with periods of faster walking. For example, if you're walking outdoors, you could walk faster between certain mailboxes, trees or other landmarks.