Optimal training frequency in bodyweight and resistance high-intensity interval training for healthy adults
Year: 2015
Type: dissertation
Study designs: Randomized Controlled Trial, Clinical Trial
Abstract: Optimal training frequency in bodyweight and resistance high-intensity interval training for healthy adults. \n \nIntroduction: It is scientifically proven that exercise is an effective way to improve physical and mental health. However, the precise type, volume and intensity needed to accrue these health benefits is a controversial topic. The purposes of the current study were (i) to know and analyse the effects of a high-intensity interval training program on body composition, physical fitness and mental health in healthy adults and (ii) to know and analyse the effects of the number of sessions in a high intensity interval training program on, body composition, physical fitness and mental health in healthy adults. \n \nMethod: Subjects were randomly assigned to one of three groups that engaged in bodyweight and resistance HIIT, either three (n=17), four (n=22) or five (n=15) times a week for 12 weeks. Subjects were measured at baseline and after 12 weeks. Their body composition was measured by bodyweight, body fat and waist, hip and thigh circumference measurements. Physical fitness was measured with a 500m row, 5RM squat, maximum push ups, pull ups and sit ups in 60 seconds and maximum time in ring hold. Flexibility was measured with an active lying straight-leg raise test and finally mental health was evaluated with the DASS (depression, anxiety and stress scale) questionnaire. \n \nResults: Following HIIT, body fat, waist and hip circumference decreased (p<0.05) and anaerobic endurance, muscle strength, muscle endurance and flexibility was improved (p<0.05) in all groups, whereas the 4x/week group also showed decrease in bodyweight (p<0.05). No significant changes were observed for mental health in any of the groups. The results did not show any difference between groups. Results indicate that when it comes to bodyweight and resistance HIIT, four or five sessions a week do not provide additional benefits when compared with three times a week. \n \nConclusion: Results demonstrated that bodyweight and resistance HIIT improves performance in all aspects of physical fitness and body composition except the reduction of thigh circumference and weight loss regardless of how often practiced, three, four or five sessions a week. \n \nKeywords: Bodyweight and resistance high-intensity interval training, high-intensity interval training, training frequency, body composition, physical fitness.
Source: Skemman
Author: Erla Guðmundsdóttir
Language: English
Subfield: Physiology (medical)
Field: Medicine
Domain: Health Sciences
Open Access status: green
OpenAlex ID: W2260486954