4-second repeats. Fitness is fast and scientific
Prevent unhealthy cardio-metabolic effects from prolonged sitting by periodically performing a few 4-second sprints 1,2,3.
OLDER WOMEN AND MEN
Offset the loss of muscle mass, strength and mobility with age.
Offset declines in cardiovascular function and fitness 4. Requires at most 10 minutes of time spent performing 18 sprints with 30 seconds of recovery between sprints 4.
ATHLETES, FIRST RESPONDERS, PHYSICAL FITNESS DEVOTEES
Improve maximal power and cardiovascular endurance 4,5. Requires 10 minutes of time, performing 18-30 sprints with 15-30 seconds of recovery between sprints.4, 5.
EXERCISE PHYSIOLOGY SCIENTISTS
Measure maximal cycling power accurately in lab using this patented Inertial Load (IL) system. The computer guided tests involve 4-seconds of maximal acceleration with instant results for maximal power using an accelerometer. Conduct research using PowerCycle for acute and chronic exercise 1,2,4,5. Used for monitoring training in athletes 6,7,8 or effects of nutritional interventions 4,9. This measurement system is robust and people like using it.
1) Wolfe AS, Burton HM, Vardarli E, Coyle EF. Hourly 4-s sprints prevent impairment of postprandial fat metabolism from inactivity. Medicine and Science in Sports and Exercise (In Press).
2) Vardarli E. Acute physiological responses to inertial-load sprint exercise and influence of inter-sprint recovery duration. Masters Thesis. University of Texas at Austin. 2018.
3) Crawford CK, Akins JD, Vardarli E, Wolfe AS, Coyle EF. Prolonged standing reduces fasting plasma triglyceride but does not influence postprandial metabolism compared to prolonged sitting. PloS One , 2020; https://doi.org/10.1371/journal.pone.0228297
4) Allen JR. The effects of inertial load ergometry training and pomegranate juice supplementation on muscle mass and aerobic power in older adults. Doctoral Dissertation. University of Texas at Austin. 2020.
5) Satiroglu R. Effects of short duration high intensity interval training on peak oxygen consumption. Masters Thesis. University of Texas at Austin. 2020.
6) McLean B, Petrucelli C, Coyle EF. Maximal power output and perceptual fatigue responses during a Division I female collegiate soccer season. Journal of Strength and Conditioning Research. 26: 3189–3196, 2012.
7) Trinity J, Pahnke M, Sterkel J, Coyle EF. Maximal Power and Performance during a Swim Taper. International Journal of Sports Medicine 29(6): 500-506, 2008.
8) Trinity JD, Pahnke MJ, Reese EC, Coyle EF. Maximal mechanical power during a taper in elite swimmers. Medicine and Science in Sports and Exercise 38:1643-1649, 2006.
9) Fritzsche RG, Switzer TW, Hodgkinson BJ, Lee SH, Coyle EF: Water and carbohydrate ingestion during prolonged exercise increase maximal neuromuscular power Journal of Applied Physiology 88: 730-737, 2000.