Evidence-based vs. social media based high-intensity interval training protocols: Physiological and perceptual responses

Objective High intensity interval training (HIIT) is a time-efficient exercise modality to improve cardiorespiratory fitness, and has recently been popularised by social media influencers. However, little is known regarding acute physiological and perceptual responses to these online protocols compared to HIIT protocols used within research. The aim was to investigate acute physiological, perceptual and motivational responses to two HIIT protocols popular on social media, and compare these to two evidence-based protocols. Methods Twenty-seven recreationally active (>1 exercise session /week) participants (Age: 22±3y, BMI: 24.3±2.4) completed a randomised cross-over study, whereby each participant completed four HIIT protocols, two already established in research (Ergo-60:60 (cycling 10x60s at 100%Wmaxwith 60s rest), BW-60:60 (body-weight exercises 10x60swith 60s rest)) and two promoted on social media (SM-20:10 (body-weight exercises 20x20swith 10s rest) and SM-40:20 (body-weight exercises 15x40s with 20s rest)). Blood lactate, heart rate (HR), feeling scale (FS), felt arousal scale (FSA), enjoyment and perceived competence were measured in response to each protocol. Results Significant differences were observed between BW-60:60 and SM-20:10 for the proportion of intervals meeting the ACSM high-intensity exercise criterion (>80% of HRmax) (BW-60:60 93±10%, SM-20:10 74±20%, P = 0.039) and change in lactate (BW-60:60 +7.8±3.7mmol/L, SM-20:10 +5.5±2.6mmol/L, P = 0.001). The percentage of time spent above the criterion HR was also significantly lower in SM-20:10 compared to all other protocols (Ergo-60:60 13.9±4.9min, BW-60:60 13.5±3.5min, SM-40:20 12.1±2.4min, SM-20:10 7.7±3.1, P<0.05). No differences were observed in lowest reported FS between protocols (P = 0.268), but FS decreased linearly throughout Ergo-60:60 and BW-60:60 (first vs. last interval P<0.05), but not in SM-20:10 or SM-40:20 (P>0.05). Enjoyment was higher upon completion of BW-60:60 compared to Ergo-60:60 and SM-40:20 (P<0.05). Conclusions This study shows that HIIT protocols available on social media offer an interesting real-world alternative for promoting exercise participation. Future studies should continue to investigate these highly popular and practical HIIT protocols.

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Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness?

Applied Physiology Nutrition and Metabolism ◽

10.1139/apnm-2013-0187 ◽

2014 ◽

Vol 39 (3) ◽

pp. 409-412 ◽

Cited By ~ 176

Author(s):

Jenna B. Gillen ◽

Martin J. Gibala

Keyword(s):

High Intensity ◽

Disease Risk ◽

Interval Training ◽

High Volume ◽

Oxidative Capacity ◽

High Intensity Interval Training ◽

Exercise Participation ◽

Cardiometabolic Disorders ◽

Low Volume ◽

High Intensity Interval

Growing research suggests that high-intensity interval training (HIIT) is a time-efficient exercise strategy to improve cardiorespiratory and metabolic health. “All out” HIIT models such as Wingate-type exercise are particularly effective, but this type of training may not be safe, tolerable or practical for many individuals. Recent studies, however, have revealed the potential for other models of HIIT, which may be more feasible but are still time-efficient, to stimulate adaptations similar to more demanding low-volume HIIT models and high-volume endurance-type training. As little as 3 HIIT sessions per week, involving ≤10 min of intense exercise within a time commitment of ≤30 min per session, including warm-up, recovery between intervals and cool down, has been shown to improve aerobic capacity, skeletal muscle oxidative capacity, exercise tolerance and markers of disease risk after only a few weeks in both healthy individuals and people with cardiometabolic disorders. Additional research is warranted, as studies conducted have been relatively short-term, with a limited number of measurements performed on small groups of subjects. However, given that “lack of time” remains one of the most commonly cited barriers to regular exercise participation, low-volume HIIT is a time-efficient exercise strategy that warrants consideration by health practitioners and fitness professionals.

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High-intensity Interval Training Improves Inflammatory Mediators in Obese Women: Based on the Study of the UCP2 Ala55Val Gene

Open Access Macedonian Journal of Medical Sciences ◽

10.3889/oamjms.2021.6971 ◽

2021 ◽

Vol 9 (A) ◽

pp. 871-875

Author(s):

Susiana Candrawati ◽

Emy Huriyati ◽

Zaenal Muttaqien Sofro ◽

Lantip Rujito ◽

Aulia Nury Faza ◽

...

Keyword(s):

Body Weight ◽

Inflammatory Mediators ◽

High Intensity ◽

Interval Training ◽

T Test ◽

Wilcoxon Test ◽

Obese Women ◽

High Intensity Interval Training ◽

Before And After ◽

High Intensity Interval

Background: Increased inflammatory mediators in obesity are associated with metabolic syndrome. Exercise is an effective effort to reduce the incidence of obesity. The High-Intensity Interval Training (HIIT) program is an exercise which include combination of high-intensity exercise and rest periods. The decrease in body fat levels due to physical training will further affect inflammatory mediators such as IL6 and TNFα. Besides training factor, genetic also play a role on obesity. One of the genes that influence obesity is the UCP2 Ala55Val gene. Objectives: This research aims to see the effect of HIIT on the levels of inflammatory mediators in obese patients based on the study of the Ala55Val UCP2 gene. Methods: This study was a Quasi-Experimental Pre and Post Design Without Control Group. Thirty obese women (BMI≥25 kg/m2) were given High-Intensity Interval Training (HIIT) as an intervention by comparing the data before and after the intervention. The training intervention was conducted for 12 weeks, consisting of two weeks of adaptation and ten weeks of HIIT intervention. The body weight, BMI and inflammatory mediators (TNFα and IL 6) before and after the intervention were analyzed using the Dependent T-Test and Wilcoxon Test as a nonparametric test. Independent T-Test and Mann Whitney test used to determine the effect of the UCP2 Ala55Val gene on changes in body weight, BMI and the inflammatory mediator. The test results were considered significantly different if p<0.05. Results: Bivariate analysis using Dependent T-Test showed that HIIT significantly improved Body Weight, BMI and IL6 with p=0.0001. Wilcoxon Test showed that HIIT significantly improved TNFα with p=0.0001. Independent T-Test showed no difference in body weight (p=0.719), BMI (p=0.663) and TNFα (p=0.264) improvement in the two genotypes of the UCP2 Ala55Val gene. Mann Whitney Test showed no difference in IL6 (p=0.288) improvement in the two genotypes of the UCP2 Ala55Val gene. Conclusion: The research concluded that the 12-week HIIT interventions improved inflammatory mediators by reducing IL6 and TNFα in obese women. There was no effect of genetic variation on the response to training intervention.

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Moderate-Intensity Exercise and High-Intensity Interval Training Affect Insulin Sensitivity Similarly in Obese Adults

The Journal of Clinical Endocrinology & Metabolism ◽

10.1210/clinem/dgaa345 ◽

2020 ◽

Vol 105 (8) ◽

pp. e2941-e2959 ◽

Cited By ~ 4

Author(s):

Benjamin J Ryan ◽

Michael W Schleh ◽

Cheehoon Ahn ◽

Alison C Ludzki ◽

Jenna B Gillen ◽

...

Keyword(s):

Skeletal Muscle ◽

Insulin Sensitivity ◽

Body Mass ◽

High Intensity ◽

Interval Training ◽

Moderate Intensity ◽

Exercise Session ◽

High Intensity Interval Training ◽

Metabolic Adaptations ◽

High Intensity Interval

Abstract Objective We compared the effects of high-intensity interval training (HIIT) and moderate-intensity continuous training (MICT) on insulin sensitivity and other important metabolic adaptations in adults with obesity. Methods Thirty-one inactive adults with obesity (age: 31 ± 6 years; body mass index: 33 ± 3 kg/m2) completed 12 weeks (4 sessions/week) of either HIIT (10 × 1-minute at 90%HRmax, 1-minute active recovery; n = 16) or MICT (45 minutes at 70%HRmax; n = 15). To assess the direct effects of exercise independent of weight/fat loss, participants were required to maintain body mass. Results Training increased peak oxygen uptake by ~10% in both HIIT and MICT (P < 0.0001), and body weight/fat mass were unchanged. Peripheral insulin sensitivity (hyperinsulinemic-euglycemic clamp) was ~20% greater the day after the final exercise session compared to pretraining (P < 0.01), with no difference between HIIT and MICT. When trained participants abstained from exercise for 4 days, insulin sensitivity returned to pretraining levels in both groups. HIIT and MICT also induced similar increases in abundance of many skeletal muscle proteins involved in mitochondrial respiration and lipid and carbohydrate metabolism. Training-induced alterations in muscle lipid profile were also similar between groups. Conclusion Despite large differences in training intensity and exercise time, 12 weeks of HIIT and MICT induce similar acute improvements in peripheral insulin sensitivity the day after exercise, and similar longer term metabolic adaptations in skeletal muscle in adults with obesity. These findings support the notion that the insulin-sensitizing effects of both HIIT and MICT are mediated by factors stemming from the most recent exercise session(s) rather than adaptations that accrue with training.

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High Intensity Interval Training to Increase Tolerance for Exercise Intensity

Current Developments in Nutrition ◽

10.1093/cdn/nzaa066_018 ◽

2020 ◽

Vol 4 (Supplement_2) ◽

pp. 1763-1763

Author(s):

James Roemmich ◽

Kelsey Ufholz ◽

Kyle Flack ◽

Tori Kaster ◽

William Siders

Keyword(s):

Exercise Intensity ◽

High Intensity ◽

Interval Training ◽

Positive Outcome ◽

Outcome Expectancy ◽

Exercise Session ◽

Ratio Schedule ◽

High Intensity Interval Training ◽

High Intensity Interval ◽

Positive Outcome Expectancy

Abstract Objectives Increasing the reinforcing value of a stimulus occurs after repeated exposures to the reinforcer via neuroadaptations that increase the incentive salience of the stimulus. Exercise is a reinforcer and increasing exercise reinforcement (RRVex) may be dependent on simultaneously increasing tolerance for exercise intensity. Positive outcome expectancy (POE) of participating in an intervention can be an important determinant of treatment efficacy, such as when attempting to increase tolerance for exercise intensity or RRVex. We hypothesized that (1) high-intensity interval training (HIIT) that produces great discomfort would increase tolerance for exercise intensity, (2) adding a positive outcome expectancy (POE) component to HIIT would further increase tolerance for exercise intensity and, (3) increases in tolerance for exercise discomfort would mediate increases in RRVex. Methods A randomized controlled trial with a factorial design included HIIT + POE (n = 33 adults, n = 19 women) and HIIT-only (n = 33, n = 19 women) groups. Both groups participated in HIIT 3 d/wk for 6 wks. HIIT + POE received POE treatment each exercise session. Outcomes were measured at baseline, after 6 weeks of HIIT, and 4 weeks post-HIIT (10 wk). Changes in the RRVex were assessed by a progressive ratio schedule of reinforcement task. Other outcomes were outcome expectations, tolerance for exercise intensity, and behavior regulations of exercise. Results Outcome expectancy did not change in either group. Tolerance for exercise discomfort increased (P < .001) above baseline by 12% at 6 wk and 13% at 10 wk. Intrinsic, integrated, and identified behavior regulations of exercise were all increased (P < .01) at 6 wk and remained so at 10 wk. However, RRVex was not changed and change in RRVex was not correlated with change in tolerance for exercise intensity. Conclusions HIIT increases tolerance for exercise intensity and intrinsic, integrated, and identified behavior regulations of exercise. Funding Sources USDA-ARS.

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The Effect of High Intensity Interval Training During Eight Weeks on Speed, Agility, and Acceleration in U19 Soccer Players

10.53350/pjmhs211582390 ◽

2021 ◽

Vol 15 (8) ◽

pp. 2390-2395

Author(s):

Kadir Gökkurt ◽

Ali Osman Kıvrak

Keyword(s):

Body Weight ◽

High Intensity ◽

Interval Training ◽

Soccer Players ◽

Control Group ◽

High Intensity Interval Training ◽

Training Schedule ◽

Post Test ◽

High Intensity Interval ◽

Experimental Group

Aim: The aim in this study was to examine the impact of eight-week high-Intensity interval training on speed, agility, and acceleration under 19 (U19) soccer players. Materials and methods: Healthy 22 soccer players from Anadolu Selçukspor U19 football team, one of the 2nd League teams of Turkish Football Federation (TFF), participated voluntarily in this study. The soccer players taking part in the study were separated randomly into two as the experimental and control groups. It was determined that the age average of the players constituting the experimental group was 18.36±0.51 years, their height average was 1.77±0.06 m, and their body weight average was 71.76±6.52 kg while the control group’s age average was 17.55±0.69 years, height average was 1.76±0.04 m, and body weight average was 70.85±5.40 kg. In the study, the soccer players forming the experimental group attended a high-intensity interval training program three days a week for eight weeks, in addition to their regular training. The players of the control group continued their normal training schedule. The soccer players taking part in the study are the players who practice five days a week and play one official match. Results: In this study, through the comparison of the values of the pre-test and post-test regarding the speed and acceleration property of the soccer players of the experimental group, it was found that their post-test values were better (p<0.05). In terms of their agility property, an improvement of pro-rata 0.008 was seen in the experimental group, while the improvement of the control group took place at the proportion of 0.004 (p<0.05). Conclusion: It has been observed that 8-week high-intensity interval training is statistically significant in the speed and acceleration of soccer players. We contemplate that the inclusion of the high-intensity interval training within the annual training schedule in the field of soccer will affect the performance of the soccer players during the season more positively. Keywords: Agility, Soccer; Interval Training, Acceleration, Speed

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The Effect of Different Training Strategies Applied to Football Referees On Maxvo2 and Running Performance

10.53350/pjmhs211593053 ◽

2021 ◽

Vol 15 (9) ◽

pp. 3053-3057

Author(s):

Bariş Baydemir ◽

Hüseyin Ö. Yurdakul ◽

Serkan Aksoy

Keyword(s):

Body Weight ◽

High Intensity ◽

Interval Training ◽

Average Height ◽

Distributed Data ◽

High Intensity Interval Training ◽

Significant Difference ◽

Post Test ◽

High Intensity Interval ◽

Normally Distributed

Aim: In this study, the effects of high-intensity interval training and sprint training on amateur football referees running performances expressed by the FIFA Athletic Test, Cooper Test and MAXVO2 were investigated. Methods: Football referees average age (23.88±2.10); average height (181.16±1.99) cm; body weight (74.42±2.46) kg and body mass index (22.66±.62) kg/m2 calculated. They were applied high-intensity interval training and speed training 3 days a week for 16 weeks. FIFA Athletic Test and Cooper Test were applied in the pre-test and post-test to see the effect of the training process on the referees. SPSS package program was used to analyze the data. "Paired Sample t-Test" was used for the normally distributed data, and the "Wilcoxon Signed Rows Test", which is a nonparametric test, for non-normally distributed data, and the effect size was calculated. The results were evaluated according to the significance level "0.01" and "0.05". Results: When the FIFA Athletic Test, Cooper Test, body weight, and BMI pre-test and post-test values were compared in football referees, a statistically significant difference was found between the first measurement and the second measurement (p<0.05). Conclusion: As a result of the study, it was observed that the training sessions had a positive effect on amateur football referees' running performances expressed by FIFA Athletic Test and Cooper Test and MAXVO2. This training program is recommended for the improvement of the degree-based running performances of amateur football referees. Keywords: Football referee, training, high-intensity interval running

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SWEAT RATE MEASUREMENTS AFTER HIGH INTENSITY INTERVAL TRAINING USING BODY WEIGHT

Revista Brasileira de Medicina do Esporte ◽

10.1590/1517-869220182403178641 ◽

2018 ◽

Vol 24 (3) ◽

pp. 197-201

Author(s):

Alexandre Fernandes Machado ◽

Alexandre Lopes Evangelista ◽

João Marcelo de Queiroz Miranda ◽

Cauê Vazquez La Scala Teixeira ◽

Gerson dos Santos Leite ◽

...

Keyword(s):

Physical Activity ◽

Body Weight ◽

High Intensity ◽

Sweat Rate ◽

Interval Training ◽

Activity Level ◽

High Intensity Interval Training ◽

Sweating Rate ◽

Single Bout ◽

High Intensity Interval

ABSTRACT Introduction: Physical activity raises body temperature, increases the sweat rate and accelerates fluid loss during exercise, thereby impairing exercise performance. However, studies using the high intensity interval training (HIIT) approach and its effects on rates of perspiration and hydration are still inconclusive. Objectives: The objective of this study was to assess sweating and water loss during an HIIT workout session, using body weight, with healthy college students. Methods: Twenty male individuals (31 ± 07 years) were split into two groups: Active group (AG) and Inactive group (IG). The HIIT workout protocol, using body weight, consisted of a single bout with 1:1 stimuli, being: 30” “all out” intensity, involving jumping jack, mountain climber, burpee and squat jump exercises; and 30” of passive recovery, totaling 20 minutes of exercises. For comparison purposes, after 48 hours all the individuals underwent the continuous running protocol with intensity corresponding to 75% of maximum heart rate for 40 minutes. The intensity of the session was monitored continuously, at each 30”, using the perceived exertion scale for both protocols. To ensure euhydration status, all individuals ingested 500 ml of water 120 minutes before the training session. Results: Significant differences (p= 0.01) were found in body mass after HIIT compared to the Moderate session in both Active (HIIT: -0.60 ± 0.29 kg, Moderate: -0.26 ± 0.12 kg) and Inactive (HIIT: -0.92 ± 0.30 kg, Moderate: -0.26 ± 0.26 kg) groups, however, no differences were found between groups. Absolute sweating rate values comparing moderate and HIIT single bout in Inactive (Moderate: 10.55 ± 10.59 ml/min; HIIT: 28.90 ± 13.88 ml/min) and Active (Moderate: 9.60 ± 4.52 ml/min; HIIT: 26.00 ± 15.06 ml/min) groups were different between types of exercise, but not between groups. Conclusions: The sweating rate is influenced by the intensity of the exercise, being higher after HIIT than after a moderate exercise session. However, the sweating rate variation is not affected by the subjects’ physical activity level. Level of Evidence II; Diagnostic studies-Investigating a diagnostic test.

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The Effect of Different Training Strategies Applied to Football Referees On Maxvo2 and Running Performance

10.53350/pjmhs2115102933 ◽

2021 ◽

Vol 15 (10) ◽

pp. 2933-2937

Author(s):

Bariş Baydemir ◽

Hüseyin Ö. Yurdakul ◽

Serkan Aksoy

Keyword(s):

Body Weight ◽

High Intensity ◽

Interval Training ◽

Average Height ◽

Distributed Data ◽

High Intensity Interval Training ◽

Significant Difference ◽

Post Test ◽

High Intensity Interval ◽

Normally Distributed

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Affective and Enjoyment Responses to Short-Term High-Intensity Interval Training with Low-Carbohydrate Diet in Overweight Young Women

Nutrients ◽

10.3390/nu12020442 ◽

2020 ◽

Vol 12 (2) ◽

pp. 442 ◽

Cited By ~ 1

Author(s):

Zhaowei Kong ◽

Mingzhu Hu ◽

Yang Liu ◽

Qingde Shi ◽

Liye Zou ◽

...

Keyword(s):

Body Weight ◽

Young Women ◽

High Intensity ◽

Interval Training ◽

Moderate Intensity ◽

High Intensity Interval Training ◽

Short Term ◽

Low Carbohydrate ◽

Exercise Enjoyment ◽

High Intensity Interval

Low-carbohydrate diets (LCs) seem effective on weight reduction and maintenance. However, the affect and enjoyment of exercise during LCs is not clear. The purpose of the present study was to compare the psychological responses to high-intensity interval training (HIIT) and to moderate-intensity continuous training (MICT) during the consumption of a 4-week LC diet in overweight young women. With LCs (~10% carbohydrate, 65%–70% fat, 20%–25% protein), forty-three eligible women (age: 20.9 ± 3.1 years; body weight: 65.8 ± 8.2 kg) were randomly assigned to one of three groups: HIIT (10 sets of 6 s all-out cycling interspersed with 9 s of rest), MICT (30 min cycling at 50%–60% of peak oxygen consumption, V̇O2peak) or no-exercise controls (CON). Anthropometric indices and V̇O2peak were measured pre- and post-training. Feeling Scale (FS), Felt Arousal Scale (FAS), Exercise Enjoyment Scale (EES), and Physical Activity Enjoyment Scale (PACES) scores were collected before and immediately after each training session throughout the study. After intervention, all three groups reduced by more than 2.5 kg of body weight whereas both exercise groups improved ~15% V̇O2peak. Participants in the HIIT and MICT group exhibited similar affect points as indicated by FS and FAS. Post-exercise enjoyment scores in PACES were lower in HIIT (73–78 points) than MICT (83–87 points) despite similarly positive responses being observed in EES (corresponding to ~4 points of a 7-point scale). Short-term LCs were effective in weight loss and exercise training had an additive improvement on cardiorespiratory fitness. The overweight young women had similar affect valence, arousal levels, and comparable pleasurable feelings to HIIT and MICT with LCs. Furthermore, as indicated by PACES, MICT was more enjoyable which may elicit better adherence, whereas HIIT with LCs seems to be more arduous despite its time-efficiency.

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The effect of high intensity interval training on flexibility and anaerobic powerYüksek yoğunluklu interval antrenmanın esneklik ve anaerobik kapasite üzerine etkisi

Journal of Human Sciences ◽

10.14687/jhs.v14i4.5062 ◽

2017 ◽

Vol 14 (4) ◽

pp. 4088 ◽

Cited By ~ 2

Author(s):

Kadir Baynaz ◽

Kursat Acar ◽

Engin Çinibulak ◽

Taner Atasoy ◽

Ahmet Mor ◽

...

Keyword(s):

Body Weight ◽

High Intensity ◽

Repeated Measures ◽

Anaerobic Power ◽

Interval Training ◽

Control Group ◽

High Intensity Interval Training ◽

High Intensity Interval ◽

Sedentary Women ◽

Experimental Group

The aim of this study is to examine the effect of high intensity training with their own body weight on flexibility and anaerobic capacity. A total of 20 sedentary women (10 control and 10 experimental groups) participated in the study voluntary, with a mean age of 18.37 ± 1.43 years. The experimental group completed high intensity interval training 3 times weekly for 6 weeks. Between the 1st and 3rd weeks burpees, plank, jumping jacks, push-up movements and between 4th and 6th weeks box jump, crunches, step ups, mountain climber movements were applied to experimental group according to 20 sec loading and 10 sec resting principle. The control group did not participate any exercise during this time. Body weight, flexibility and anaerobic power measurements were taken before and after 6 weeks of high intensity interval training. The data were analyzed using the two way repeated measures of ANOVA. The level of significance was determined as p<0.05. At the end of the study, there was no significant difference in the control group parameters. In the experimental group, significant differences were found in the flexibility, body weight and anaerobic power values after the high intensity interval training (p<0.05). For sedentary women who are exercising for health purposes, the Tabata Protocol applied with their own body weight, can be recommended as a high intensity interval training method in terms of improving the parameters mentioned in the study.Extended English abstract is in the end of Full Text PDF (TURKISH) file. ÖzetÇalışmanın amacı, 6 hafta süresince kendi vücut ağırlığıyla yapılan yüksek yoğunluklu antrenmanların esneklik ve anaerobik kapasite üzerine etkisinin incelenmesidir. Çalışmaya yaş ortalaması 18,37± 1,43 yıl olan 10’u kontrol, 10’u deney grubu olmak üzere toplam 20 gönüllü sedanter kadın katılmıştır. Deney grubuna, 6 hafta süresince haftada 3 gün yüksek şiddetli interval antrenman yaptırılmıştır. 1. ve 3. haftalar arasında ikişer kez sırayla burpees, plank, jumping jacks, push-up hareketleri, 4. ve 6. haftalar arasında da ikişer kez sırayla box jump, crunches, step ups, mountain climber hareketleri 20 saniye yüklenme 10 saniye dinlenme prensibiyle uygulanmıştır. Kontrol gurubu bu süre içerisinde herhangi bir egzersiz yapmamıştır. 6 haftalık antrenmana başlamadan önce ve 6 haftanın bitiminden sonra deneklerin vücut ağırlığı, esneklik ve anaerobik güç ölçümleri alınmıştır. Esneklik, anaerobik kapasite ve vücut ağırlığı skorlarındaki değişim iki yönlü varyans analizi (two way repeated measures of ANOVA) ile yapılmıştır. Çalışmanın istatistiksel anlamlılık seviyesi p<0,05 olarak belirlenmiştir. Çalışma sonunda kontrol grubu parametrelerinde anlamlı fark yokken, yüksek şiddetli interval antrenman yapan sedanter kadınların esneklik, vücut ağırlığı ve anaerobik güç değerlerinde anlamlı fark bulunmuştur (p<0.05). Sağlık amaçlı egzersiz yapan sedanterlere, çalışmada belirtilen parametreleri geliştirmeleri açısından yüksek şiddetli interval antrenman yöntemi olarak kendi vücut ağırlığı ile yapılan Tabata Protokolü önerilebilir.

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