Redefining Sprint Interval Training for Health Promotion: Moving Toward Shorter and Fewer Sprints

Background: Over the past decade, research has convincingly demonstrated that regularly performing repeated brief supramaximal cycle sprints, known as sprint interval training, is associated with aerobic adaptations and health benefits similar to or greater than those achieved with moderate-intensity continuous training. Sprint interval training is often promoted as a time-efficient exercise strategy; however, the most commonly studied protocol, involving ۴–۶ repeated ۳۰-second Wingate sprints with ۴-minute recovery periods, requires approximately ۳۰ minutes per session. Combined with high associated perceived exertion, this makes classic sprint interval training unsuitable as an alternative or adjunct to current exercise recommendations involving moderate-intensity continuous training for the general population. Methods: This current opinion paper critically evaluates the evidence base for sprint interval training protocols, examining the relationship between protocol design characteristics and health outcomes. Studies comparing classic sprint interval training with novel protocols featuring fewer and shorter sprints are systematically reviewed, with particular attention to metabolic adaptations, cardiorespiratory improvements, and feasibility for sedentary populations. Results: Recent studies demonstrate that novel sprint interval training protocols with both fewer and shorter sprints are efficacious at improving important risk factors for noncommunicable diseases in sedentary individuals, providing health benefits that are no worse than those associated with classic sprint interval training. These shorter and easier protocols have the potential to remove many common barriers to exercise in the general population, including time constraints and high perceived exertion. Evidence indicates that as few as two sprints or sprints as short as ۱۰ seconds may produce meaningful health benefits. Conclusion: A fundamental change in focus in sprint interval training research is needed, moving away from further characterizing classic protocols and toward establishing acceptable and effective protocols that involve minimal sprint durations and repetitions. Future research should investigate optimal minimal dose thresholds, long-term adherence, and translation to real-world settings beyond laboratory cycling.

کلیدواژه ها:

Sprint interval training ، High-intensity interval training ، Health benefits ، Exercise prescription ، Time efficiency ، Physical activity