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Effect of cycle vs run SIT on VO2 1 2
Mode of exercise and sex are not important for oxygen consumption during and in recovery from sprint interval training
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Logan K. Townsend1, Katie M. Couture2, Tom J. Hazell1 1
Department of Kinesiology and Physical Education, Faculty of Science Wilfrid Laurier University, Waterloo, Ontario, CANADA, N2L 3C5 2
Department of Kinesiology and Physical Education, Faculty of Arts and Science University of Lethbridge, Lethbridge, Alberta, CANADA, T1K 3M4
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Co-Authors:
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Logan K. Townsend
[email protected] 14 15
Katie M. Couture
[email protected] 16 17
Communicating Author:
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Tom J. Hazell, PhD Department of Kinesiology and Physical Education Wilfrid Laurier University 75 University Ave W Waterloo, Ontario, CANADA, N2L 3C5 Email:
[email protected] Tel: 519-884-1970 x4773 Fax: 519-474-4594
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Effect of cycle vs run SIT on VO2 26
Abstract
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Most sprint interval training (SIT) research involves cycling as the mode of exercise and whether
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running SIT elicits a similar excess post-exercise O2 consumption (EPOC) response to cycling
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SIT is unknown. As running is a more whole-body natured exercise, the potential EPOC
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response could be greater when using a running compared to cycling. The purpose of the current
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study was to determine the acute effects of a running versus cycling SIT session on EPOC and
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whether potential sex differences exist. Sixteen healthy recreationally active individuals (8
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males and 8 females) had their gas exchange measured over ~2.5 h under three experimental
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sessions: 1) a cycle SIT session; 2) a run SIT session; 3) and a control (CTRL; no exercise)
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session. Diet was controlled. During exercise, both SIT modes increased VO2 (cycle – male:
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1.967±0.343; female: 1.739±0.296 L⋅min-1; run – male: 2.169±0.369; female: 1.791±0.481
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L⋅min-1) vs CTRL (male: 0.425±0.065 L⋅min-1; female: 0.357±0.067; P0.05). Our data demonstrate that
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the mode of exercise during SIT (cycling or running) is not important to O2 consumption and that
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males and females respond similarly.
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KEYWORDS: EPOC; energy expenditure; sprint exercise; metabolism; post-exercise
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Effect of cycle vs run SIT on VO2 48
INTRODUCTION
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Due to the prevalence of excess caloric intake and the adoption of increasingly sedentary
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lifestyles, obesity has reached epidemic proportions (Hawley and Gibala 2009). While regular
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physical activity is an obvious remedy, people often do not exercise due to a perceived lack of
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time and lack of enjoyment (Godin et al. 1994, Leslie et al. 1999, Reichert et al. 2007, Sallis et
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al. 1997, Stutts 2002, Trost et al. 2002). High-intensity interval training (HIT) has emerged as a
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time-efficient training method to improve body composition (Boutcher 2011) and participants
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recently demonstrated high confidence in their ability complete the intervals (1 min at 70 or
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100% peak work rate followed by 1 min rest) as well as schedule HIT schedule it into their
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weekly routine (Boyd et al. 2013). Further, other research has suggested that HIT (6 bouts of 3
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min at 90% VO2max followed by 3 min rest) was more enjoyable than traditional moderate-
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intensity continuous exercise of 50 min at 70% VO2max (Bartlett et al. 2011). A more potent
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form of HIT is sprint interval training (SIT), which can be distinguished from more conventional
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HIT by its increased intensity (i.e. super-maximal) and its shorter durations (10-30 sec) (Weston
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et al. 2014). Specifically, SIT is a time efficient training method that involves repeated 30-
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second “all-out” exercise efforts separated by 4 min of active recovery amounting to 2-3 min of
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exercise in an 18-27 min exercise session. This SIT paradigm has proven to be a time effective
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method to accrue metabolic and performance adaptations similar to those of traditional
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continuous aerobic exercise training (Gibala et al. 2006, MacPherson et al. 2011), while also
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improving body composition (Hazell et al. 2014, MacPherson et al. 2011). Some SIT research
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has demonstrated no change in body mass (Burgomaster et al. 2008) or body composition
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measured with skinfold fat measures (Astorino et al. 2011) and air displacement
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Effect of cycle vs run SIT on VO2 70
plethysmography (Hazell et al. 2010), though these were only over 2 weeks of SIT (6 exercise
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sessions) and potential changes were not expected.
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While the potential mechanisms for improved body composition with SIT are not well
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understood, it would appear that some increase in post-exercise metabolism is likely a
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contributing factor as the VO2 during an SIT session is much less than a continuous aerobic
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exercise session (Hazell et al. 2012). Excess post-exercise oxygen consumption is the increased
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oxygen utilized above rest post-exercise (Gaesser and Brooks 1984) and depends on both
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exercise intensity and duration (Borsheim and Bahr 2003, Laforgia et al. 2006, Sedlock et al.
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1989). A single SIT session has been demonstrated to increase EPOC (~14 L or 70 kcal) in the 2
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h post-exercise (Chan and Burns 2013) and perhaps more importantly to increase total O2
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consumed over 24 h vs continuous aerobic exercise (Hazell et al. 2012). However, there is also
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research suggesting very little EPOC occurring in response to a single SIT session vs continuous
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aerobic exercise (Williams et al. 2013). This limited research on SIT and EPOC has also been
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limited to male participants and whether the responses are similar in females is unknown.
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Furthermore, women performing SIT may have smaller decreases in fat mass following training
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(MacPherson et al. 2011) suggesting there may be a gender specific response to SIT.
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As running SIT has demonstrated fat loss (Hazell et al. 2014, MacPherson et al. 2011)
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with potential contribution from an increase in EPOC, only cycling SIT has been measured post-
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exercise (Hazell et al. 2012, Skelly et al. 2014) and whether running SIT elicits a similar EPOC
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response to cycling SIT is unknown. Different physiological responses to cycling and running
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have been previously demonstrated where fat oxidation is significantly higher while running than
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cycling at the same relative intensity (Achten et al. 2003, Capostagno and Bosch 2010). In
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addition, oxygen consumption is 7-10% higher for running as compared to cycling (Achten et al.
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Effect of cycle vs run SIT on VO2 93
2003, Hill et al. 2003) and time to achieve VO2max is more rapid when running (Hill et al. 2003).
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As running is a more whole-body natured exercise, these data suggest the potential EPOC
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response should be greater when using a running mode of SIT compared to a cycling mode.
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Therefore, the purpose of the present study was to determine the acute effects of a single run vs
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cycle SIT session on EPOC and whether there are potential sex differences. We hypothesized
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that running will elicit a greater EPOC than cycling and males and females would respond
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similarly.
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METHODS
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Protocol Overview
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Sixteen healthy recreationally active individuals (8 males and 8 females) had their gas
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exchange measured over ~2.5 h under three experimental sessions: 1) a cycling SIT session; 2) a
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running SIT session; 3) and a control (CTRL; no exercise) session. All treatments were
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separated by a minimum of 72 h. All participants were non-smokers, physically active but not
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involved in an exercise training program at the time of data collection (or for at least 4 months
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prior to data collection), and none were taking dietary supplements. Participants were instructed
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to perform no physical activity or ingest any caffeine for 48 h prior to data collection.
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Nutritional intake the morning of the first data collection section was recorded and provided back
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to the participant’s before their next session so they could replicate that intake. No other
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physical activity other than the prescribed exercise was performed. To avoid order effects, the
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three treatments were administered via balanced randomized exposure to treatment order (Hazell
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et al. 2012).
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Effect of cycle vs run SIT on VO2 115
Prior to the initiation of the study all participants provided their informed written consent,
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passed the Physical Activity Readiness Questionnaire (PAR-Q) health survey (Thomas et al.
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1992) and participated in a familiarization visit (5 days before 1st experimental session). During
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the familiarization session, participants were fitted with a respiratory mask to become
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accustomed to breathing with the mask on as well as practicing using the cycle ergometer and
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specialized treadmill. The University of Lethbridge Human Subjects Research Committee
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approved this study in accordance with the ethical standards of the 1964 Declaration of Helsinki.
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Experimental Protocol
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Participants arrived in the lab at 1100 h after having not eaten for 3 h. Upon arrival,
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participants sat quietly in a chair for 20 minutes. Participants were fitted with a silicone
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collection facemask (Vmask, Hans Rudolph, Inc., Shawnee, Kansas, USA). Gas exchange was
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then gathered continuously for the next 158 minutes (15 min resting, 5 min warm-up, 18 min SIE
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session, 5 min cool-down, 120 min post-exercise; Figure 1).
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(VO2, VCO2) were made using an online breath-by-breath gas collection and analysis system
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(Quark CPET, Cosmed, Rome, Italy). Prior to data collection the gas analyzers were calibrated
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with gases of known concentrations and flow with a 3-L syringe. All measures were collected
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while participants were seated in a chair in a temperature-controlled room (21 °C). Heart rate
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(HR) was also collected continuously using a Cosmed HR belt. To calculate EPOC, VO2 from
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the CTRL session was subtracted from the VO2 of either the running SIT or cycling SIT data.
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Total session VO2 was calculated by using the average VO2 for the distinct phases of the session:
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rest (15 min), warm-up (5 min), exercise session (18 min), and recovery (120 min). These values
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were then multiplied by the associated time period to convert to litres of O2. Total kilocalories
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(kcal) was calculated using the total VO2 from exercise and post-exercise and an assumed
All gas exchange measurements
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Effect of cycle vs run SIT on VO2 138
relationship of 5 kcal per L of VO2 as RER is not an accurate measure of fuel utilization after
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sprint interval exercise (Binzen et al. 2001, Thornton and Potteiger 2002).
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Exercise sessions
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The cycle SIT session consisted of a 5 min warm-up (at 1 kg resistance, ~70 W) followed
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by an 18 min SIT session and 5 min cool down (for a total session duration of 28 min). The
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sprint bouts included four repeated 30-sec “all-out” efforts on a cycle ergometer (model 874-E,
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Monark Exercise, Stockholm, Sweden) at 7.5% body mass. Each sprint bout was followed by 4
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min active recovery (light cycling) with no added resistance. Instructions to begin pedaling as
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fast as possible against the inertial resistance of the ergometer were given and the appropriate
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load was applied instantaneously (within 3 s). Verbal encouragement was provided for the
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remainder of the 30-s test. Peak power (highest output over first 5 s), average power (over the
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entire effort), and minimum power (lowest output) were determined using an online data-
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acquisition system (SMI power version 5.2.8, SMI optosensor, St. Cloud, Minnesota, USA).
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The run SIT session was performed in an identical manner to the cycling, except
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participants ran on a self-propelled treadmill (Curve, Woodway®, Waukesha, Wisconsin, USA)
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allowing the participant to be the power source for the running belt, i.e. the treadmill would
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move as fast as the participant could possibly run. The warm-up speed was ~3 mph while the
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“all-out” efforts had each participant run as fast as possible. Each sprint bout was also followed
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by 4 min of active recovery (walking slowly on treadmill). Instructions to begin running as fast
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as possible were given upon test initiation.
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remainder of the 30-s test. Peak speed (kph) was recorded as the fastest speed attained in the
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first 5-10 s, and speed (kph) was recorded at every 5 s interval in order to calculate average
Verbal encouragement was provided for the
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Effect of cycle vs run SIT on VO2 160
speed (speed at each interval divided by 6) and minimum speed (lowest speed reached during the
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test).
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Nutritional Intake Dietary control was maintained by having all participants record their food intake for
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breakfast on the first day of data collection. This dietary intake was provided to them (via email)
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before any subsequent data collection with the instruction to reproduce this diet (2,814±1,463 kJ;
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672±349 kcal; 97.1±68.8 g carbohydrate; 21.4±14.3 g fat; 34.5±21.9 g protein).
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Statistical Analysis All data were analyzed using SPSS Statistics (Version 22). Two-way repeated measures
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analysis of variance (ANOVA) with sex as a between subjects factor was used to determine
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differences in VO2, RER, and HR among the three treatments (cycle SIT, run SIT, and CTRL) at
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each time point (during, 1st h post-exercise, 2nd h post-exercise). All data are presented as
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mean±SD and the level of statistical significance is set at P