Does HIIT Frequency Matter? Effects of a Six-Week Programme on Body Composition and Lipid Profile in Physically Active Males

Abstract

Purpose: High-intensity interval training (HIIT) is a time-efficient and enjoyable form of exercise that has been shown to improve both health- and performance-related outcomes. Previous studies suggest that HIIT may promote greater fat loss compared with traditional endurance training, potentially through increased post-exercise metabolic rate and enhanced fat oxidation associated with higher total energy expenditure. In addition, HIIT has been linked to improvements in blood lipid profile. However, the effects of different weekly training frequencies of HIIT on health-related outcomes remain unclear. Therefore, the aim of this study was to compare the effects of HIIT performed at different weekly frequencies on body composition and blood lipid profile in physically active young males. Method: Twenty-six physically active males (age: 20.1±2 yearsr; height: 176.1 ± 5.1 cm; body weight: 72.8 ± 7.5 kg; body mass index: 23.5 ± 2.0 kg/m²; body fat percentage: 19.0 ± 4.4%) were randomly assigned to three groups (HIIT2, n=9; HIIT4, n=9; Control, n=8). The HIIT groups completed a six-week training programme performed either two or four times per week. Each session consisted of a Wingate-based intervals with 2-minute recovery periods, progressively increasing from four sets per session in week one to nine sets in week six. The control group maintained their habitual physical activity. Body composition was assessed using dual energy X-ray absorptiometry, and blood lipid profile (total cholesterol, triglycerides, HDL-C and LDL-C) was measured before and after the intervention. Dietary intake was monitored using 5-day nutrition records collected at three time points. Data were analysed using repeated-measures ANOVA. Results: No significant group-by-time interactions were observed for body composition or blood lipid variables (p>0.05). Energy and nutrient intake did not difffer significantly across the assessment points. Conclusion: A six-week HIIT programme performed either two or four times per week did not result in significant changes in body composition or blood lipid profile in physically active young males.

Keywords

• Blood lipid profile
• Cholesterol
• HIIT
• Training frequency
• Triglyceride

HIIT Antrenman Sıklığı Önemli mi? Altı Haftalık Bir Programın Fiziksel Olarak Aktif Erkeklerde Vücut Kompozisyonu ve Lipid Profili Üzerindeki Etkileri

Abstract

Amaç: Yüksek şiddetli aralıklı antrenman (HIIT), hem sağlık hem de performansla ilişkili parametreleri geliştirebilen, zaman açısından verimli ve etkili bir egzersiz yöntemidir. Önceki çalışmalar, HIIT’in geleneksel dayanıklılık antrenmanlarına kıyasla daha fazla yağ kaybına yol açabileceğini göstermektedir. Bu etkinin, egzersiz sonrası metabolik hızın yükselmesi ve toplam enerji harcamasındaki artışa bağlı olarak yağ oksidasyonunun artmasıyla ilişkili olduğu düşünülmektedir. Ayrıca HIIT’in kan lipid profilinde iyileşmeler sağlayabileceği de bildirilmektedir. Bununla birlikte, HIIT antrenmanlarının haftalık uygulanma sıklığının sağlıkla ilişkili değişkenler üzerindeki etkilerini inceleyen çalışmalar sınırlıdır. Bu nedenle bu çalışmanın amacı, farklı sıklıklarda uygulanan HIIT programlarının fiziksel olarak aktif erkeklerde vücut kompozisyonu ve kan lipid profili üzerindeki etkilerini karşılaştırmaktır. Yöntem: Çalışmaya fiziksel olarak aktif 26 genç erkek (yaş: 20,1±2 yıl; boy: 176,1±5,1 cm; vücut ağırlığı: 72,8±7,5 kg; BKİ: 23,5±2,0 kg/m²; vücut yağ yüzdesi: 19,0±4,4%) dahil edilmiş ve katılımcılar rastgele üç gruba ayrılmıştır (HIIT2, n=9; HIIT4, n=9; kontrol, n=8). HIIT2 ve HIIT4 grupları altı hafta boyunca haftada iki veya dört gün HIIT programına katılmıştır. HIIT protokolü, iki dakikalık toparlanma aralıkları içeren standart Wingate temelli yüklenmelerden oluşmuş ve set sayısı birinci haftada dört setten başlayarak altıncı haftada dokuz sete kadar kademeli olarak artırılmıştır. Kontrol grubu ise rutin egzersiz programını sürdürmüştür. Çift enerjili x-ışını absorpsiyometrisi ile belirlenen vücut kompozisyonu değişkenleri ve kan lipid profili (toplam kolesterol, trigliserid, HDL-C ve LDL-C) antrenman öncesi ve sonrası ölçülmüştür. Ayrıca katılımcıların besin tüketimleri çalışma süresince üç farklı zamanda alınan beş günlük besin kayıtları ile değerlendirilmiştir. Veriler tekrarlı ölçümlerde ANOVA ile analiz edilmiştir. Bulgular: Gruplar arasında vücut kompozisyonu ve kan lipid profili değişkenleri açısından anlamlı bir fark gözlenmemiştir (p>0,05). Ayrıca besin öğeleri ve enerji alımının çalışma süresince benzer olduğu belirlenmiştir. Sonuç: Haftada iki veya dört gün uygulanan altı haftalık HIIT programı fiziksel olarak aktif genç erkeklerde vücut kompozisyonu veya kan lipid profilinde anlamlı bir değişikliğe yol açmamıştır.

Keywords

• Kan lipid profili
• Kolesterol
• HIIT
• Antrenman sıklığı
• Trigliserid

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