Rodríguez-García Lorena, Ceylan Halil Ibrahim, Silva Rui Miguel, Silva Ana Filipa, Guadalupe-Grau Amelia, Liñán-González Antonio
Department of Physical Activity and Sport Sciences, Pontifical University of Comillas, 07013 Palma, Spain.
SER Research Group, Pontifical University of Comillas, 07013 Palma, Spain.
Healthcare (Basel). 2023 Dec 23;12(1):37. doi: 10.3390/healthcare12010037.
The present study aimed to investigate the effects of a 10-week online high-intensity interval training (HIIT) program on body composition and aerobic and aerobic performance in physically sedentary women. A parallel, two-group, longitudinal (pre, post) design was used with physical tests performed before (preintervention) and after (postintervention) the 10-week intervention period. A total of forty-eight healthy and physically sedentary women (defined as an individual who lacks regular exercise or a structured fitness routine) were recruited to participate in this study. The participants were distributed in two groups: the experimental group (EG) with 24 women (mean ± SD: age 21.21 ± 2.15 years; weight: 61.16 ± 8.94 kg; height: 163.96 ± 4.87 cm; body mass index (BMI): 22.69 ± 2.49 kg/m) and the control group (CG) with another 24 women (mean ± SD: age 20.50 ± 1.29 years; weight: 62.0 ± 6.65 kg; height: 163.92 ± 4.89 cm; body mass index: 23.04 ± 1.74 kg/m). The EG performed an online HIIT program for 10 weeks, while the CG continued with their daily life routines. The repeated measures ANCOVA indicated a significant effect in the within-group analysis for weight ( = 0.001; = -0.96) and for BMI ( = 0.001; = 0.24), with a significant decrease in the experimental group (EG). The control group (CG) did not show any significant decrease in either body weight or BMI. Regarding the maximal oxygen uptake (VO2 max) values, the EG exhibited a significant improvement ( = 0.001; = -1.07), whereas the CG did not demonstrate a significant improvement ( = 0.08; = -0.37). The EG's power output (W) ( = 0.001; = -0.50) and power output standardized by body weight (W/kg) ( = 0.001; = -0.96) were significantly improved. The CG did not show a significant improvement in either power output (W/kg) or power output. Lastly, the within-group analysis with load revealed that the EG significantly improved ( = 0.001; = -0.50), while CG did not show a significant improvement in load ( = 0.10.; = -0.10). The present study showed that 10 weeks of HIIT in an online environment during the COVID-19 lockdown significantly improved maximum oxygen consumption and caused weight loss and a significant decrease in body mass index in physically sedentary women. These results suggest that HIIT may be used as a time-efficient strategy to improve body composition and cardio-respiratory fitness in sedentary women.
本研究旨在调查为期10周的在线高强度间歇训练（HIIT）计划对久坐不动的女性身体成分、有氧和无氧运动表现的影响。采用平行、两组、纵向（干预前、干预后）设计，在为期10周的干预期之前（干预前）和之后（干预后）进行体能测试。总共招募了48名健康且久坐不动的女性（定义为缺乏规律运动或结构化健身计划的个体）参与本研究。参与者被分为两组：实验组（EG）有24名女性（均值±标准差：年龄21.21±2.15岁；体重：61.16±8.94千克；身高：163.96±4.87厘米；体重指数（BMI）：22.69±2.49千克/平方米），对照组（CG）有另外24名女性（均值±标准差：年龄20.50±1.29岁；体重：62.0±6.65千克；身高：163.92±4.89厘米；体重指数：23.04±1.74千克/平方米）。实验组进行了为期10周的在线HIIT计划，而对照组继续其日常生活。重复测量协方差分析表明，组内分析中体重（F = 0.001；β = -0.96）和BMI（F = 0.001；β = 0.24）有显著影响，实验组有显著下降。对照组在体重或BMI方面均未显示出任何显著下降。关于最大摄氧量（VO2 max）值，实验组有显著改善（F = 0.001；β = -1.07），而对照组未显示出显著改善（F = 0.08；β = -0.37）。实验组的功率输出（瓦特）（F = （0.001；β = -0.50）和按体重标准化的功率输出（瓦特/千克）（F = 0.001；β = -0.96）有显著改善。对照组在功率输出（瓦特/千克）或功率输出方面均未显示出显著改善。最后，组内负荷分析表明实验组有显著改善（F = 0.001；β = +0.50），而对照组在负荷方面未显示出显著改善（F = 0.10；β = -0.10）。本研究表明，在新冠疫情封锁期间的在线环境中进行10周的HIIT可显著提高久坐不动女性的最大耗氧量，并导致体重减轻和体重指数显著下降。这些结果表明，HIIT可作为一种提高久坐女性身体成分和心肺适能的高效策略。
