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

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. 

Keywords

• Yüksek şiddetli aralıklı egzersiz,Egzersiz,Kardiyo respiratuvar uygunluk

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

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. 

Keywords

• High-intensity interval training,Exercise,Cardiorespiratory fitness

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