Eight-week Tabata-HIIT exercise program used in this study
Tabata-HIIT program | Session/week (number) | Work/rest (s) | 1~2 weeks | 3~4 weeks | 5~6 weeks | 7~8 weeks |
---|---|---|---|---|---|---|
Low-volume | 2 | 1/1 (20/20) | (2×5/1×1) |
3×5/2×1 | 4×5/3×1 | 4×5/3×1 |
RPE (Borg scale 10) | − | 7 | 7~8 | 7~8 | 8~9 | |
S&C exercises | − | S | S | S&C | S&C |
1)Example; (2×5/1×1)=2 (sets)×5 min (8 sequences with a ratio of 20/20 s)/1×1 min (rest between sets).
HIIT, high intensity interval training; RPE, rating of perceived exertion; S, simple; C, complex.