High-intensity interval training elicits more enjoyment and positive affective valence than moderate-intensity training over a 12-week intervention in overweight young women.

Background: The purpose of this study was to compare the differences in enjoyment and affect in response to four weight control intervention protocols over 12 weeks.

Methods: Sixty overweight young females were randomised into four intervention groups: repeated sprint training (RST, 6-sec all-out sprint interspersed with 9-sec rest), high-intensity interval training (HIIT) with short interval (HIIT, 1-min effort at 120% V̇O) and long interval (HIIT, 4-min effort at 90% V̇O), and moderate-intensity continuous training (MICT, 60% V̇O) by cycling over 12 weeks. The total workload in each training session in HIIT, HIIT, and MICT was confined to 200 kJ, while it was lower in RST with 57 ± 4 kJ. Enjoyment (Physical Activity Enjoyment Scale, PACES) and affective valence (Feeling Scale, FS) were measured throughout the intervention.

Results: The score of the PACES on average over 12 weeks showed a significant between-group effect that was lower in MICT (80.8 ± 11.8) compared with HIIT (92.5 ± 11.4) and HIIT (96.8 ± 13.9) ( < 0.05). In the 8th week, enjoyment was scored higher in two HIITs compared with MICT. In the 12th week, HIITs and RST were more enjoyable than MICT, where two HIITs were better than RST. The score of FS showed a significant between-group effect that was higher in HIIT (1.5 ± 1.4) compared with HIIT (0.2 ± 1.2) ( < 0.05), but a non-significant time or group-by-time interaction effect. A significant weight loss occurred in three interval training protocols ( < 0.05), but not in MICT. The V̇O significantly increased in four groups without between-group difference.

Conclusion: Interval training, especially the long-interval type, is an enjoyable and pleasant long-term exercise intervention for overweight young women. RST could be an alternative for weight control considering its time efficiency with comparable enjoyment and overall pleasure.