Using Bodyweight as Resistance Can Be a Promising Avenue to Promote Interval Training: Enjoyment Comparisons to Treadmill-Based Protocols

ABSTRACT

Purpose: Even though multiple training methods appear to be effective to improve cardiorespiratory fitness, they also need to be perceived as tolerable or enjoyable by exercisers to maximize long-term behavioral maintenance. Therefore, the purpose of the current study was to compare perceived enjoyment between whole-body interval training (SIT-WB), treadmill-based interval training (SIT-T) and moderate-intensity continuous training (MICT). Method: Forty-one healthy adult men (age: 23.7 ± 0.7 years, height: 1.79 ± 0.01 m, body mass: 78.5 ± 1.7 kg; VO_2max: 46.7 ± 7.3 ml.kg⁻¹.min⁻¹) were randomly assigned to SIT-WB, SIT-T, or MICT and underwent 16 weeks of training (3x/w). SIT-WB and SIT-T completed eight 20 s bouts interspersed by 10 s passive recovery, differing as to the exercise mode performed (i.e., calisthenics exercises and treadmill running, respectively) whereas MICT participants ran for 30 min at an intensity below the second ventilatory threshold. Perceived enjoyment was assessed 10 min post-exercise at weeks 1, 5, 9, 13, and 16, using the Physical Activity Enjoyment Scale. Results: Compliance was high (~90%) across all three training groups (p = .803). All training modes were rated as enjoyable and no significant within- (F_{(4, 152)} = 1.132, p = .344) or between-group (F_{(2, 38)} = 0.662, p = .521) differences were found during the intervention period. Conclusions: These results suggest that SIT-WB can be employed as an enjoyable low-cost alternative to traditional treadmill-based SIT and MICT for up to 16 weeks.

KEYWORDS:

• Affect; exercise psychology
• high-intensity interval training
• pleasure

Acknowledgments

Authors would like to thank all subjects who took part in the study for their genuine effort. They would also like to thank Mr. Rodrigo W. Ferreira and Dr. Ryan E. Rhodes for their availability to discuss and clarify some of the theoretical aspects of the enjoyment construct and Dr. Kaleen Lavin for her assistance on technical aspects of the manuscript.

Supplementary material

Supplemental data for this article can be accessed on the publisher’s website.

Additional information

Funding

This study was financed in part by the Coordenação de Aperfeiçoamento de Pessoal de Nível Superior – Brasil (CAPES) – Finance Code 001.