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İki haftalık kalistenik yüksek şiddetli aralıklı egzersiz aerobik ve anaerobik kapasiteyi artırmaya yeterli midir?

Year 2019, Volume: 6 Issue: 1, 25 - 31, 12.04.2019

Abstract

Amaç:
Bu çalışmanın amacı, iki haftalık kalistenik yüksek şiddetli aralıklı
egzersizin (YŞAE) aerobik ve anaerobik kapasite üzerindeki etkilerini
incelemektir.

Yöntem:
23 gönüllü inaktif (Uluslararası Fiziksel Aktivite Anketi-Kısa Form (IPAQ)
<600 Metabolik Eşdeğer (MET)) üniversite öğrencisi randomize olarak iki
gruba ayrıldılar. YŞAE (N=12) grubu iki hafta içerisinde 6 seans kalistenik
YŞAE yaparken kontrol grubuna aktivite seviyelerini değiştirmemeleri önerildi.
İki haftanın başında ve sonunda, aerobik kapasite ölçümü için 20 m mekik koşu
testi ve anaerobik kapasite için Wingate anaerobik test, periferik kas gücü
içinse bacak ve sırt dinamometresi ölçümleri yapıldı.

Bulgular:
YŞAE grubunda iki hafta sonunda aerobik kapasite 34,44
±8,88
ml/kg/dk seviyesinden 38,52
±52.00
ml/kg/dk seviyesine yükseldi (p<0,05). Aynı zamanda bacak ve sırt kas
kuvvetinde anlamlı bir artış görüldü (p<0,05). İzometrik kas kuvvetinde
artış görülmesine rağmen anaerobik kapasitede değişiklik olmadı (p>0,05).
Kontrol grubunun herhangi bir çıktısında değişiklik ölçülmedi (p>0,05).







Tartışma:
Bu çalışma iki haftalık kalistenik YŞAE genç inaktif bireylerde aerobik
kapasite ve periferik kas kuvvetini arttırmada etkili ve güvenli olduğunu
ortaya koymaktadır. 

References

  • 1. Gebel K, Ding D, Chey T, et al. Effect of moderate to vigorous physical activity on all-cause mortality in middle-aged and older Australians. JAMA Intern Med. 2015;175:970-977.
  • 2. Arem H, Moore SC, Patel A, et al. Leisure time physical activity and mortality: a detailed pooled analysis of the dose-response relationship. JAMA Intern Med. 2015;175:959-967.
  • 3. Buchheit M, Laursen PB. High-intensity interval training, solutions to the programming puzzle. Sports Med. 2013;43:313-338.
  • 4. Tsuchiya Y, Ando D, Goto K, et al. High-intensity exercise causes greater irisin response compared with low-intensity exercise under similar energy consumption. Tohoku J Exp Med. 2014;233:135-140.
  • 5. Gist NH, Freese EC, Cureton KJ. Comparison of responses to two high-intensity intermittent exercise protocols. J Strength Cond Res. 2014;28:3033-3040.
  • 6. Bartlett JD, Close GL, MacLaren DP, et al. High-intensity interval running is perceived to be more enjoyable than moderate-intensity continuous exercise: implications for exercise adherence. J Sprots Sci. 2011;29:547-553.
  • 7. Meyer P, Gayda M, Juneau M, et al. High-intensity aerobic interval exercise in chronic heart failure. Curr Heart Fail Rep. 2013;10:130-138.
  • 8. Boyne P, Dunning K, Carl D, et al. High-intensity interval training in stroke rehabilitation. Top Stroke Rehabil. 2013;20:317-330.
  • 9. Ahmadizad S, Avansar AS, Ebrahim K, et al. The effects of short-term high-intensity interval training vs. moderate-intensity continuous training on plasma levels of nesfatin-1 and inflammatory markers. Horm Mol Biol Clin Investig. 2015;21:165-173.
  • 10. Peake JM, Tan SJ, Markworth JF, et al. Metabolic and hormonal responses to isoenergetic high-intensity interval exercise and continuous moderate-intensity exercise. Am J Physiol Endocrinol Metab. 2014;307:E539-E552.
  • 11. Awobajo FO, Olawale OA, Bassey S. Changes in blood glucose, lipid profile and antioxidant activities in trained and untrained adult male subjects during programmed exercise on the treadmill. Nig Q J Hosp Med. 2013;23:117-124.
  • 12. Astorino TA, Allen RP, Roberson DW, et al. Effect of high-intensity interval training on cardiovascular function, VO2max, and muscular force. J Strength Cond Res. 2012;26:138-145.
  • 13. Gist NH, Freese EC, Ryan TE, et al. Effects of Low-Volume, High-Intensity Whole-Body Calisthenics on Army ROTC Cadets. Mil Med. 2015;180:492-498.
  • 14. McRae G, Payne A, Zelt JG, et al. Extremely low volume, whole-body aerobic-resistance training improves aerobic fitness and muscular endurance in females. Appl Physiol Nutr Metab. 2012;37:1124-1131.
  • 15. Burgomaster KA, Heigenhauser GJ, Gibala MJ. Effect of short-term sprint interval training on human skeletal muscle carbohydrate metabolism during exercise and time-trial performance. J Appl Physiol (1985). 2006;100:2041-2047.
  • 16. Esfandiari S, Sasson Z, Goodman JM. Short-term high-intensity interval and continuous moderate-intensity training improve maximal aerobic power and diastolic filling during exercise. Eur J Appl Physiol. 2014;114:331-343.
  • 17. Gibala MJ, Little JP, van Essen M, et al. Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance. J Physiol. 2006;575(Pt 3):901-911.
  • 18. Craig CL, Marshall AL, Sjöström M, et al. International physical activity questionnaire: 12-country reliability and validity. Med Sci Sports Exerc. 2003;35:1381-1395.
  • 19. Léger LA, Mercier D, Gadoury C, et al. The multistage 20 metre shuttle run test for aerobic fitness. J Sports Sci. 1988;6:93-101.
  • 20. Inbar O, Bar-Or O, Skinner JS. The Wingate anaerobic test: John Wiley & Sons; 1996.
  • 21. Coldwells A, Atkinson G, Reilly T. Sources of variation in back and leg dynamometry. Ergonomics. 1994;37:79-86.
  • 22. Robergs RA, Landwehr R. The surprising history of the "HRmax=220-age" equation. Journal of Exercise Physiology Online. 2002;5:1-10.
  • 23. Garcia-Hermoso A, Cerrillo-Urbina AJ, Herrera-Valenzuela T, et al. Is high-intensity interval training more effective on improving cardiometabolic risk and aerobic capacity than other forms of exercise in overweight and obese youth? A meta-analysis. Obes Rev. 2016;17:531-540.
  • 24. Tjønna AE, Lee SJ, Rognmo Ø, et al. Aerobic interval training versus continuous moderate exercise as a treatment for the metabolic syndrome. Circulation. 2008;118:346-354.
  • 25. Burgomaster KA, Howarth KR, Phillips SM, et al. Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. J Physiol. 2008;586:151-160.
  • 26. Gist NH, Fedewa MV, Dishman RK, et al. Sprint interval training effects on aerobic capacity: a systematic review and meta-analysis. Sports Med. 2014;44:269-279.
  • 27. Motta VF, Aguila MB, Mandarim-De-Lacerda CA. High-intensity interval training (swimming) significantly improves the adverse metabolism and comorbidities in diet-induced obese mice. J Sports Med Phys Fitness. 2016;56:655-563.
  • 28. Faude O, Meyer T, Scharhag J, et al. Volume vs. intensity in the training of competitive swimmers. Int J Sports Med. 2008;29:906-112.
  • 29. Mokha M, Maddigan ME, Behm DG, et al. High-intensity interval training for improvement of overhand throwing velocity. Int J Athl Ther Trai. 2014;19:36-40.
  • 30. Weston M, Taylor KL, Batterham AM, et al. Effects of low-volume high-intensity interval training (HIT) on fitness in adults: a meta-analysis of controlled and non-controlled trials. Sports Med. 2014;44:1005-1017.
  • 31. Souza-Silva AA, Moreira E, de Melo-Marins D, et al. High intensity interval training in the heat enhances exercise-induced lipid peroxidation, but prevents protein oxidation in physically active men. Temperature (Austin, Tex). 2016;3:167-175.

Is 2-week calisthenics high-intensity interval training enough to change aerobic and anaerobic capacity?

Year 2019, Volume: 6 Issue: 1, 25 - 31, 12.04.2019

Abstract

Purpose: The purpose of the study is to examine the effects of high-intensity interval calisthenics training (HIIT) performed over two weeks on aerobic and anaerobic capacity.
Methods: Twenty-three college age inactive (The International Physical Activity Questionnaire (IPAQ) <600 metabolic equivalents (MET) volunteers were randomly divided into two groups. HIIT (N=12) group performed 6 sessions of calisthenics HIIT program over two weeks, the control group was asked not to change their activity level. Aerobic capacity was measured with 20-m Multistage Shuttle Run Test and anaerobic capacity was tested with Wingate anaerobic test, also peripheral muscle strength was assessed by back and leg dynamometer, initially and two weeks later for both groups.
Results: Aerobic capacity increased from 34.44±8.88 ml/kg/min to 38.52±52 ml/kg/min (p<0.05) in HIIT group. Leg and back muscle strength significantly improved in the same group (p<0.05). Although peripheral isometric muscle strength increased anaerobic capacity did not change (p>0.05). There was no change in any of the outcome measures of the control group (p>0.05).
Conclusion: This study showed that two weeks calisthenics HIIT is safe and effective in improving aerobic capacity and periphery muscle strength in sedentary young individuals. 

References

  • 1. Gebel K, Ding D, Chey T, et al. Effect of moderate to vigorous physical activity on all-cause mortality in middle-aged and older Australians. JAMA Intern Med. 2015;175:970-977.
  • 2. Arem H, Moore SC, Patel A, et al. Leisure time physical activity and mortality: a detailed pooled analysis of the dose-response relationship. JAMA Intern Med. 2015;175:959-967.
  • 3. Buchheit M, Laursen PB. High-intensity interval training, solutions to the programming puzzle. Sports Med. 2013;43:313-338.
  • 4. Tsuchiya Y, Ando D, Goto K, et al. High-intensity exercise causes greater irisin response compared with low-intensity exercise under similar energy consumption. Tohoku J Exp Med. 2014;233:135-140.
  • 5. Gist NH, Freese EC, Cureton KJ. Comparison of responses to two high-intensity intermittent exercise protocols. J Strength Cond Res. 2014;28:3033-3040.
  • 6. Bartlett JD, Close GL, MacLaren DP, et al. High-intensity interval running is perceived to be more enjoyable than moderate-intensity continuous exercise: implications for exercise adherence. J Sprots Sci. 2011;29:547-553.
  • 7. Meyer P, Gayda M, Juneau M, et al. High-intensity aerobic interval exercise in chronic heart failure. Curr Heart Fail Rep. 2013;10:130-138.
  • 8. Boyne P, Dunning K, Carl D, et al. High-intensity interval training in stroke rehabilitation. Top Stroke Rehabil. 2013;20:317-330.
  • 9. Ahmadizad S, Avansar AS, Ebrahim K, et al. The effects of short-term high-intensity interval training vs. moderate-intensity continuous training on plasma levels of nesfatin-1 and inflammatory markers. Horm Mol Biol Clin Investig. 2015;21:165-173.
  • 10. Peake JM, Tan SJ, Markworth JF, et al. Metabolic and hormonal responses to isoenergetic high-intensity interval exercise and continuous moderate-intensity exercise. Am J Physiol Endocrinol Metab. 2014;307:E539-E552.
  • 11. Awobajo FO, Olawale OA, Bassey S. Changes in blood glucose, lipid profile and antioxidant activities in trained and untrained adult male subjects during programmed exercise on the treadmill. Nig Q J Hosp Med. 2013;23:117-124.
  • 12. Astorino TA, Allen RP, Roberson DW, et al. Effect of high-intensity interval training on cardiovascular function, VO2max, and muscular force. J Strength Cond Res. 2012;26:138-145.
  • 13. Gist NH, Freese EC, Ryan TE, et al. Effects of Low-Volume, High-Intensity Whole-Body Calisthenics on Army ROTC Cadets. Mil Med. 2015;180:492-498.
  • 14. McRae G, Payne A, Zelt JG, et al. Extremely low volume, whole-body aerobic-resistance training improves aerobic fitness and muscular endurance in females. Appl Physiol Nutr Metab. 2012;37:1124-1131.
  • 15. Burgomaster KA, Heigenhauser GJ, Gibala MJ. Effect of short-term sprint interval training on human skeletal muscle carbohydrate metabolism during exercise and time-trial performance. J Appl Physiol (1985). 2006;100:2041-2047.
  • 16. Esfandiari S, Sasson Z, Goodman JM. Short-term high-intensity interval and continuous moderate-intensity training improve maximal aerobic power and diastolic filling during exercise. Eur J Appl Physiol. 2014;114:331-343.
  • 17. Gibala MJ, Little JP, van Essen M, et al. Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance. J Physiol. 2006;575(Pt 3):901-911.
  • 18. Craig CL, Marshall AL, Sjöström M, et al. International physical activity questionnaire: 12-country reliability and validity. Med Sci Sports Exerc. 2003;35:1381-1395.
  • 19. Léger LA, Mercier D, Gadoury C, et al. The multistage 20 metre shuttle run test for aerobic fitness. J Sports Sci. 1988;6:93-101.
  • 20. Inbar O, Bar-Or O, Skinner JS. The Wingate anaerobic test: John Wiley & Sons; 1996.
  • 21. Coldwells A, Atkinson G, Reilly T. Sources of variation in back and leg dynamometry. Ergonomics. 1994;37:79-86.
  • 22. Robergs RA, Landwehr R. The surprising history of the "HRmax=220-age" equation. Journal of Exercise Physiology Online. 2002;5:1-10.
  • 23. Garcia-Hermoso A, Cerrillo-Urbina AJ, Herrera-Valenzuela T, et al. Is high-intensity interval training more effective on improving cardiometabolic risk and aerobic capacity than other forms of exercise in overweight and obese youth? A meta-analysis. Obes Rev. 2016;17:531-540.
  • 24. Tjønna AE, Lee SJ, Rognmo Ø, et al. Aerobic interval training versus continuous moderate exercise as a treatment for the metabolic syndrome. Circulation. 2008;118:346-354.
  • 25. Burgomaster KA, Howarth KR, Phillips SM, et al. Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. J Physiol. 2008;586:151-160.
  • 26. Gist NH, Fedewa MV, Dishman RK, et al. Sprint interval training effects on aerobic capacity: a systematic review and meta-analysis. Sports Med. 2014;44:269-279.
  • 27. Motta VF, Aguila MB, Mandarim-De-Lacerda CA. High-intensity interval training (swimming) significantly improves the adverse metabolism and comorbidities in diet-induced obese mice. J Sports Med Phys Fitness. 2016;56:655-563.
  • 28. Faude O, Meyer T, Scharhag J, et al. Volume vs. intensity in the training of competitive swimmers. Int J Sports Med. 2008;29:906-112.
  • 29. Mokha M, Maddigan ME, Behm DG, et al. High-intensity interval training for improvement of overhand throwing velocity. Int J Athl Ther Trai. 2014;19:36-40.
  • 30. Weston M, Taylor KL, Batterham AM, et al. Effects of low-volume high-intensity interval training (HIT) on fitness in adults: a meta-analysis of controlled and non-controlled trials. Sports Med. 2014;44:1005-1017.
  • 31. Souza-Silva AA, Moreira E, de Melo-Marins D, et al. High intensity interval training in the heat enhances exercise-induced lipid peroxidation, but prevents protein oxidation in physically active men. Temperature (Austin, Tex). 2016;3:167-175.
There are 31 citations in total.

Details

Primary Language English
Journal Section Articles
Authors

M Abdullatif Alsaırawan This is me

Barış Gürpinar

Nursen İlçin This is me

Publication Date April 12, 2019
Submission Date February 8, 2018
Published in Issue Year 2019 Volume: 6 Issue: 1

Cite

Vancouver Alsaırawan MA, Gürpinar B, İlçin N. Is 2-week calisthenics high-intensity interval training enough to change aerobic and anaerobic capacity?. JETR. 2019;6(1):25-31.