High-intensity interval running is perceived to be more enjoyable than moderate-intensity continuous exercise: Implications for exercise adherence

The aim of this study was to objectively quantify ratings of perceived enjoyment using the Physical Activity Enjoyment Scale following high-intensity interval running versus moderate-intensity continuous running. Eight recreationally active men performed two running protocols consisting of high-intensity interval running (6x3 min at 90% (V) over dotO(2max) interspersed with 6x3 min active recovery at 50% (V) over dotO(2max) with a 7-min warm-up and cool down at 70% (V) over dotO(2max)) or 50 min moderate-intensity continuous running at 70% (V) over dotO(2max). Ratings of perceived enjoyment after exercise were higher (P<0.05) following interval running compared with continuous running (88 +/- 6 vs. 61 +/- 12) despite higher (P<0.05) ratings of perceived exertion (14 +/- 1 vs. 13 +/- 1). There was no difference (P<0.05) in average heart rate (88 +/- 3 vs. 87 +/- 3% maximum heart rate), average (V) over dotO(2max) (71 +/- 6 vs. 73 +/- 4% (V) over dotO(2max)), total (V) over dotO(2max) (162 +/- 16 vs. 166 +/- 27 L) or energy expenditure (811 +/- 83 vs. 832 +/- 136 kcal) between protocols. The greater enjoyment associated with high-intensity interval running may be relevant for improving exercise adherence, since running is a low-cost exercise intervention requiring no exercise equipment and similar relative exercise intensities have previously induced health benefits in patient populations.