Effects of sprint interval training on body composition and anthropometry in recreational long-distance runners

Kamil Michalik, Natalia Danek, Iwona Wierzbicka-Damska


Background The purpose of the study was to investigate the anthropometric effects of sprint interval training (SIT) protocol on body composition and the circumferences of selected body segments in recreational long-distance runners.
Methods A sample of 17 participants was randomized to receive sprint interval training (SIT; n=8) and continuous endurance training (CONT; n=9). CONT trained three to four times per week while SIT executed two interval training sessions and one continuous training session per week. The present study involved 4 to 8 min bouts in one interval training unit, whereas the control group trained from 40 to 150 min (40-50km per week). Training duration was 8 weeks. Pre- and post-intervention measures of body composition were determined by near-infrared interactance. Circumferences (chest, waist, calf and thigh of the dominant leg) were recorded.
Results No decrease in body fat mass was observed in SIT. Additionally, post-intervention waist circumference significantly decreased (p<0,05) whereas chest and dominant-leg thigh circumferences significantly increased when comparing pre- and post-training session values across the intervention (both p<0,001).
Conclusions Evaluating changes in chest and thigh circumferences immediately following an interval training session may serve as an additional indicator of training progress in recreational long-distance runners.


interval training; training evaluation; body composition; limb circumferences; long-distance running

Full Text:



Tanda G, Knechtle B. Marathon performance in relation to body fat percentage and training indices in recreational male runners. Open Access Journal of Sports Medicine. 2013; 4: 141.

Rapoport BI. Metabolic factors limiting performance in marathon runners. PLOS Computational Biology; 2010. 6(10): e1000960.

Barandun U, Knechtle B, Knechtle P, Klipstein A, Rüst CA, Rosemann T, et. al. Running speed during training and percent body fat predict race time in recreational male marathoners. Open Access Journal of Sports Medicine. 2012; 3: 51-58.

Rüst CA, Knechtle B, Knechtle P, Barandun U, Lepers R, Rosemann T. Predictor variables for a half marathon race time in recreational male runners. Open Access Journal of Sports Medicine. 2011; 2: 113.

Jenkins N T, McKenzie J A, Damcott C M, Witkowski S, Hagberg J M. Endurance exercise training effects on body fatness, VO2max, HDL-C subfractions, and glucose tolerance are influenced by a PLIN haplotype in older Caucasians. Journal of Applied Physiology. 2010; 108(3): 498-506.

Filaire E, Lac G. Nutritional status and body composition of juvenile elite female gymnasts. Journal of Sports Medicine and Physical Fitness. 2002; 42(1): 65.

Kenney W L, Wilmore J, Costill D. Physiology of Sport and Exercise 6th Edition. Human kinetics. 2015 [in English].

Oöpik V, Saaremets I, Medijainen L, Karelson K, Janson T, Timpmann S. Effects of sodium citrate ingestion before exercise on endurance performance in well trained college runners. British Journal of Sports Medicine. 2003; 37(6): 485-489.

Taylor A W, Bachman L. The effects of endurance training on muscle fibre types and enzyme activities. Canadian Journal of Applied Physiology. 1999; 24(1): 41-53.

Bergeron M F, Maresh C M, Armstrong L E, Signorile J F, Castellani J W, Kenefick R W, et. al. Fluid-electrolyte balance associated with tennis match play in a hot environment. International Journal of Sport Nutrition. 1995; 5: 180-180.

Hickson R C, Rosenkoetter M A, Brown M M. Strength training effects on aerobic power and short-term endurance. Medicine and Science in Sports and Exercise. 1979; 12(5): 336-339.

Smith M M, Sommer A J, Starkoff B E, Devor S T. Crossfit-based high-intensity power training improves maximal aerobic fitness and body composition. The Journal of Strength & Conditioning Research. 2013; 27(11): 3159-3172.

Hazell T J, Olver T D, Hamilton C D, Lemon P W. Two minutes of sprint-interval exercise elicits 24-hr oxygen consumption similar to that of 30 min of continuous endurance exercise. International Journal of Sport Nutrition and Exercise Metabolism 2012; 22(4): 276-283.

Hottenrott K, Ludyga S, Schulze S. Effects of high intensity training and continuous endurance training on aerobic capacity and body composition in recreationally active runners. Journal of Sports Science and Medicine. 2012; (11):483-488.

Boutcher S H. High-intensity intermittent exercise and fat loss. Journal of Obesity. 2010.

Buchheit M, Laursen P B. High-intensity interval training, solutions to the programming puzzle. Sports Medicine. 2013; 43(5): 313-338.

Gibala M J, Little J P, MacDonald M J, Hawley J A. Physiological adaptations to low‐volume, high‐intensity interval training in health and disease. The Journal of Physiology. 2012; 590(5): 1077-1084.

Burgomaster K A, Hughes S C, Heigenhauser G J, Bradwell S N, Gibala M J. Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans. Journal of Applied Physiology. 2005; 98(6): 1985-1990.

MacDougall J D, Hicks A L, MacDonald J R, McKelvie R S, Green H J, Smith K M. Muscle performance and enzymatic adaptations to sprint interval training. Journal of Applied Physiology. 1998; 84(6): 2138-2142.

Wierzbicka-Damska I. Zmiany wybranych wskaźników budowy i składu ciała oraz wydolności fizycznej pod wpływem różnych bodźców treningowych. Wydawnictwo AWF Wrocław 2013 [in Polish].

Nygren A T, Greitz D, Kaijser L. Changes in cross-sectional area in human exercising and non-exercising skeletal muscles. European Journal of Applied Physiology. 2000; 81(3): 210-213.

Clarkson P M, Hubal M J. Exercise-induced muscle damage in humans. American Journal of Physical Medicine & Rehabilitation. 2002; 81(11): S52-S69.

Conway J M, Norris K H, Bodwell C E. A new approach for the estimation of body composition: infrared interactance. The American Journal of Clinical Nutrition. 1984; 40(6): 1123-1130.

Zatoń M, Michalik K. Effects of interval training-based glycolytic capacity on physical fitness in recreational long-distance runners. Human Movement. 2015; 16(2): 71-77.

Burgomaster K A, Howarth K R, Phillips S M, Rakobowchuk M, MacDonald M J, McGee S L, et. al. Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. The Journal of Physiology. 2008; 586(1): 151-160.

Gibala M J, McGee S L. Metabolic adaptations to short-term high-intensity interval training: a little pain for a lot of gain? Exercise and Sport Sciences Reviews. 2008; 36(2): 58-63.

Esfarjani F, Laursen P B. Manipulating high-intensity interval training: Effects on, the lactate threshold and 3000m running performance in moderately trained males. Journal of Science and Medicine in Sport. 2007; 10(1): 27-35.

Keating S E, Machan E A, O'Connor H T, Gerofi J A, Sainsbury A, Caterson I D, et. al. Continuous exercise but not high intensity interval training improves fat distribution in overweight adults. Journal of Obesity. 2014.

Astorino T A, Schubert M M, Palumbo E, Stirling D, McMillan D W. Effect of two doses of interval training on maximal fat oxidation in sedentary women. Medicine and Science in Sports and Exercise. 2013; 45(10), 1878-1886.

Evans E M, Mojtahedi M C, Thorpe M P, Valentine R J, Kris-Etherton P M, Layman D K. Effects of protein intake and gender on body composition changes: a randomized clinical weight loss trial. Nutrition and Metabolism. 2012; 9(1): 1.

Gibala M J, Little J P, Van Essen M, Wilkin G P, Burgomaster K A, Safdar A, et. al. Short‐term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance. The Journal of Physiology. 2006; 575(3): 901-911.

Whyte L J, Gill J M, Cathcart A J. Effect of 2 weeks of sprint interval training on health-related outcomes in sedentary overweight/obese men. Metabolism. 2010; 59(10): 1421-1428.

Burgomaster K A, Heigenhauser G J, Gibala M J. Effect of short-term sprint interval training on human skeletal muscle carbohydrate metabolism during exercise and time-trial performance. Journal of Applied Physiology. 2006; 100(6), 2041-2047.

Dorado C, Sanchis-Moysi J, Calbet J A. Effects of recovery mode on performance, O2 uptake, and O2 deficit during high-intensity intermittent exercise. Canadian Journal of Applied Physiology. 2004; 29(3): 227-244.

Heydari M, Boutcher Y N, Boutcher S H. High-intensity intermittent exercise and cardiovascular and autonomic function. Clinical Autonomic Research. 2013; 23(1): 57-65.

Krustrup P, Hellsten Y, Bangsbo J. Intense interval training enhances human skeletal muscle oxygen uptake in the initial phase of dynamic exercise at high but not at low intensities. The Journal of Physiology. 2004; 559(1): 335-345.

Faria E W. Recent advances in specific training for cycling. International Sports Medicine Journal. 2009; 10 (1): 16-32.

Anderson A W, Xie J, Pizzonia J, Bronen R A, Spencer D D, Gore J C. Effects of cell volume fraction changes on apparent diffusion in human cells. Magnetic Resonance Imaging. 2000; 18(6): 689-695.

González‐Alonso J, Quistorff B, Krustrup P, Bangsbo J, Saltin B. Heat production in human skeletal muscle at the onset of intense dynamic exercise. The Journal of Physiology. 2000; 524(2): 603-615.

Sawka M N, Montain S J, Latzka W A. Hydration effects on thermoregulation and performance in the heat. Comparative Biochemistry and Physiology Part A: Molecular and Integrative Physiology. 2001; 128(4): 679-690.

Latzka W A, Sawka M N. Hyperhydration and glycerol: thermoregulatory effects during exercise in hot climates. Canadian Journal of Applied Physiology. 2000; 25(6): 536-545.

DOI: http://dx.doi.org/10.5281/zenodo.1292932


  • There are currently no refbacks.

Copyright (c) 2018 © The Author(s)

Creative Commons License
This work is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 4.0 International License.

Journal of Education, Health and Sport formerly Journal of Health Sciences

Declaration on the original version.

Editors indicates that the main version of the magazine is to issue a "electronic".

The journal has had 5 points in Ministry of Science and Higher Education parametric evaluation. § 8. 2) and § 12. 1. 2) 22.02.2019.

1223 Journal of Education, Health and Sport eISSN 2391-8306 7

ISSN 2391-8306 formerly ISSN: 1429-9623 / 2300-665X

Archives 2011 - 2014

PBN 2011 - 2014


POL-index 2011 - 2014


BASE 2011 - 2014




Indexed in Bases, Bazy indeksacyjne: ERIH Plus, Worldcat, PBN/POL-Index, ICI Journals Master List, Directory of Open Access Journals (DOAJ), ZBD, Ulrich's periodicals, Google Scholar, Polska Bibliografia Lekarska

US NLM = 101679844

101679844 - NLM Catalog Result - NCBI


Find a library that holds this journal: http://worldcat.org/issn/23918306

Journal Language(s): English 

PBN Poland






Redaction, Publisher and Editorial Office

Instytut Kultury Fizycznej Uniwersytet Kazimierza Wielkiego w Bydgoszczy, Institute of Physical Education Kazimierz Wielki University in Bydgoszcz, Poland 85-091 Bydgoszcz ul. Sportowa 2  www.ukw.edu.pl Copyright by Instytut Kultury Fizycznej UKW w Bydgoszczy http://ojs.ukw.edu.pl/index.php/johs  Open Access ISSN 2391-8306 formerly ISSN: 1429-9623 / 2300-665X

The journal has been approved for inclusion in ERIH PLUS.

The ERIH PLUS listing of the journal is available at https://dbh.nsd.uib.no/publiseringskanaler/erihplus/periodical/info?id=485984

SIC Science citation index (calculated on the basis of TCI and Page Rank) 0

Russian Impact factor 0.16

Indexed in Index Copernicus Journals Master List.


ICV 2018 = 95.95 ICV 2017 = 91.30 ICV 2016 = 84.69 ICV 2015 = 93.34 ICV 2014 = 89.51 Standardized Value: 8.27 ICV 2013: 7.32 ICV 2012: 6.41 ICV 20115.48

The InfoBase Index IBI Factor for the year 2015 is 3.56 in InfoBase Index.com.

Website: www.infobaseindex.com

Universal Impact Factor 1.78 for year 2012. (http://www.uifactor.org/AppliedJournals.aspx)

Indexed in Polish Scholarly Bibliography (PBN) (PBN Polska Bibliografia Naukowa) (https://pbn.nauka.gov.pl/journals/36616)

is a portal of the Polish Ministry of Science and Higher Education, collecting information on publications of Polish scientists and on Polish and foreign scholarly journals. Polish Scholarly Bibliograhpy is a part of POL-on - System of Information on Higher Education. It is operated by the Interdisciplinary Centre for Mathematical and Computational Modelling, University of Warsaw.

Indexed in Russian Sciences Index Российский индекс научного цитирования (РИНЦ) http://elibrary.ru/contents.asp?titleid=37467

Indexed in Arianta Polish scientific and professional electronic journals Aneta Drabek i Arkadiusz Pulikowski