High-intensity circuit training improves sleep parameters more than cycling-based high-intensity interval training in sedentary young women: A randomized controlled trial.

Abstract

Objectives: This randomized controlled trial evaluated the effects of high-intensity circuit training vs. cycling-based high-intensity interval training on actigraphic sleep parameters, subjective sleep quality, and psychological health in sedentary young women.

Methods: Forty-two sedentary women were randomly assigned to high-intensity circuit training (n = 14), high-intensity interval training (n = 14), or control (CON; n = 14). Intervention groups completed three supervised exercise sessions per week for 8 weeks; the CON group maintained usual activities. Actigraphic sleep metrics and the Pittsburgh Sleep Quality Index were assessed pre- and post-intervention. Mood, perceived stress, and quality of life were measured via validated questionnaires.

Results: Both high-intensity circuit training and high-intensity interval training improved sleep efficiency, latency, and wake after sleep onset compared with CON (all p < .05). No significant differences emerged between exercise modalities for actigraphic measures. However, high-intensity circuit training yielded greater improvements in Pittsburgh Sleep Quality Index sleep quality (mean ± SD: 1.6 ± 0.9 to 1.1 ± 0.6) than high-intensity interval training (0.9 ± 0.5 to 1.1 ± 0.5; p = .024) and greater enhancement in social relationship quality of life (66.1 ± 14.8 to 74.4 ± 10.6 vs. 70.8 ± 14.5 to 69.0 ± 10.0; p = .037). Only high-intensity circuit training produced significant postintervention increases in self-esteem and reductions in perceived stress.

Conclusions: Both high-intensity circuit training and high-intensity interval training improved objective sleep parameters compared with no exercise, but high-intensity circuit training was superior for enhancing subjective sleep quality, social relationships in sedentary young women.