Effects of different work-to-rest ratios of high-intensity interval training on physical performance and physiological responses in male college judo athletes
Zhiyong Zhang, Lin Xie, Hongshen Ji, Lunxin Chen, Chong Gao, Jiaxin He, Min Lu, Qun Yang, Sun Jian, Duanying Li
Abstract
Objective: This study aimed to compare the effects of high-intensity interval training (HIIT) with work-to-rest ratios of 2:1 and 3:1 on physical performance and physiological responses in male college judo athletes. Methods: Forty-eight male college judo athletes were randomly assigned to one of three groups. One used HIIT with a 2:1 work-to-rest ratio (2:1 group), another used HIIT with a 3:1 work-to-rest ratio (3:1 group), while a control group (CG) continued its regular training program as before. Subjects completed two training sessions per week for 6 weeks. The participants completed the Modified Agility T-test, 30-m sprint, medicine ball put, countermovement jump, 20-m multistage shuttle run test, and 30-s Wingate test before and after the training, and blood lactate measurements at 3, 5, 10, and 15 min after the 30-s Wingate test were taken before and after the training. Results: The 2:1 group (p = 0.010, d = 0.88 (large)) and 3:1 group (p = 0.002, d = 0.46 (small)) showed significant improvements in VO2max estimated by the 20-m multistage shuttle run test in comparison with pre-test. The 3:1 group had a significant difference in agility in comparison with the CG post-training (p = 0.004). Peak power (PP) and relative peak power (PP/kg) significantly improved in the 3:1 group (p < 0.05) compared to the pre-test. Blood lactate values at the fifth minute (p = 0.029) after the Wingate test in the 3:1 group were significantly decreased compared to the pre-test. Conclusion: Our findings suggest that HIIT with the 3:1 and 2:1 work-to-rest ratios can improve aerobic power, and HIIT with a 3:1 work-to-rest ratio can improve absolute and relative peak power.