As a footballer at university, I have often found that when returning from injury, my fitness is severely lacking. This is often because I have been unable to run during my recovery from injury, and so cardiovascular training has been neglected. 

I wanted to find out whether there was any form of training, other than running, which could help me improve my fitness and recover from injury. Specifically, I was looking for a means of exercise that would reduce the load on my joints and tendons whilst still stimulating cardiovascular fitness, strength and power. I was recommended regularly attending a spinning class to assist with my recovery and help maintain my fitness levels. Dubious of the idea, I investigated it more and came across a study by Fang et al. (2021) titled ‘Effect of Cycle-Based High-Intensity Interval Training and Moderate to Moderate-Intensity Continuous Training in Adolescent Soccer Players’. 

Key terms:

HIIT = High Intensity Interval Training

MICT = Moderate Intensity Continuous Training

 

The study consisted of 56 male high school soccer players (aged 15-18) taking part in either a HIIT or MICT cycle-based exercise over four weeks (27 HIIT; 29 MICT). Each week, three sessions were completed. Various physiological measurements were taken prior to and after the 4 weeks as a means of investigating the effect of the training on cardiorespiratory fitness (CRF), anaerobic fatigue and peak power, and isokinetic knee muscle strength, power and endurance.

CRF was analysed using three different measurements: VO2 peak (peak oxygen uptake), anaerobic threshold (the exercise intensity at which the aerobic energy system is not sufficient, and lactic acid begins to rapidly accumulate), and heart rate (HR) recovery after 1-minute and 3-minutes. Anaerobic fatigue and peak power were measured using the Wingate test. Knee musculature was assessed using an isokinetic dynamometer (strength at 60°/s; power at 180°/s; endurance at 240°/s).

Findings: CRF:

  • Both HIIT and MICT exhibited increases in VO2 peak (15.9% and 8.5% respectively)
  • AT and HR only showed a statistically significant increase in the HIIT group:
    • AT = 16.6% increase.
    • 1-minute HR recovery = 25.7% better. 
    • 3-minute HR recovery =11.9% better.

 

Findings: Anaerobic fatigue and peak power:

  • HIIT and MICT groups both conveyed improvements in anaerobic fatigue in set 1 (-14.6% and -13.8% respectively).
  • Anaerobic fatigue improvements only remained statistically significant during sets 2 and 3 for the HIIT group (-11.3% and -18.0% respectively).
  • Peak power improved significantly in set 1 for HIIT and MICT groups (12.5% and 6.8% respectively).
  • Peak power only improved significantly in sets 2 and 3 for the HIIT group (15.5% and 11.3% respectively). 

 

Findings: Isokinetic knee muscle strength, power and endurance:

  • Muscle strength increased significantly for both HIIT and MITC groups (9.2% and 6.0% respectively).
  • Comparison between groups revealed that the increase in the HIIT group was significantly greater.
  • Muscle power only significantly increased in the HIIT group (5.0%).
  • Muscle endurance only significantly increased in the MITC group (14.8%).

 

What can we take from this study?

Evidence supports the use of indoor cycling to stimulate and challenge the cardiovascular system and anaerobic fitness, as well as strengthening lower limb muscles. HIIT materialised as being more effective over four weeks that MICT, however MICT also has its unique benefits.

Spinning is a form of exercise that can incorporate both HIIT and MICT styles of training. With it being performed on a stationary bike, it gives the opportunity for an individual to reduce the load on their tendons and joints whilst still activating their cardiovascular systems. While an athlete’s sport specific movement patterns and sport-specific loading cannot be implemented into a spinning session, this still gives them the opportunity to stay active during rehab and reduce their work load in the later stages of rehab, at which point they can focus more heavily on sport-specific movements, with their aerobic and anaerobic fitness already near to the level needed for peak performance.

Although HIIT proved to be more effective, it is higher impact than MICT. Therefore, in early-stage recovery MICT would play a more important role in injury recovery and building strength and cardiovascular endurance. As the athlete then progresses, MICT can be used in combination with HIIT to target further improvements in strength and fitness. This study also indicates that indoor cycling is not only an effective tool for recovery, but also as a cross-training method during peak season. 

References:

  1. Fang, B., Kim, Y. & Choi, M. (2021) ‘Effect of Cycle-Based High-Intensity Interval Training and Moderate to Moderate-Intensity Continuous Training in Adolescent Soccer Players’, Healthcare, 9(12), pp. 1628–1628.