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

Öz

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.

Anahtar Kelimeler

• 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

Öz

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.

Anahtar Kelimeler

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

Kaynakça

1. Cohen, D. E., & Fisher, E. A. (2013). Lipoprotein metabolism, dyslipidemia, and nonalcoholic fatty liver disease. Paper presented at the Seminars in liver disease.
2. Conroy, R. M., Pyörälä, K., Fitzgerald, A. e., Sans, S., Menotti, A., De Backer, G., . . . Keil, U. (2003). Estimation of ten-year risk of fatal cardiovascular disease in Europe: the SCORE project. European heart journal, 24(11), 987-1003.
3. Dunn, S. L. (2009). Effects of exercise and dietary intervention on metabolic syndrome markers of inactive premenopausal women. Sydney: University of New South Wales.
4. Ewald, N., Hardt, P. D., & Kloer, H.-U. (2009). Severe hypertriglyceridemia and pancreatitis: presentation and management. Current opinion in lipidology, 20(6), 497-504.
5. Fisher, G., Brown, A. W., Bohan Brown, M. M., Alcorn, A., Noles, C., Winwood, L., . . . Allison, D. B. (2015). High intensity interval-vs moderate intensity-training for improving cardiometabolic health in overweight or obese males: a randomized controlled trial. PloS one, 10(10), e0138853.
6. Fung, T. T., Hu, F. B., Yu, J., Chu, N.-F., Spiegelman, D., Tofler, G. H., . . . Rimm, E. B. (2000). Leisure-time physical activity, television watching, and plasma biomarkers of obesity and cardiovascular disease risk. American journal of epidemiology, 152(12), 1171-1178.
7. Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I.-M., . . . Swain, D. P. (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine and science in sports and exercise, 43(7), 1334-1359.
8. Genest, J. (2019). Lipoprotein disorders and cardiovascular disease. Braunwald's Heart Disease.

9. Goldstein, L. B., Adams, R., Becker, K., Furberg, C. D., Gorelick, P. B., Hademenos, G., . . . Jacobs, B. (2001). Primary prevention of ischemic stroke: a statement for healthcare professionals from the Stroke Council of the American Heart Association. Stroke, 32(1), 280-299.
10. Gremeaux, V., Drigny, J., Nigam, A., Juneau, M., Guilbeault, V., Latour, E., & Gayda, M. (2012). Long-term lifestyle intervention with optimized high-intensity interval training improves body composition, cardiometabolic risk, and exercise parameters in patients with abdominal obesity. American Journal of Physical Medicine & Rehabilitation, 91(11), 941-950.
11. Hickson, R., Foster, C., Pollock, M., Galassi, T., & Rich, S. (1985). Reduced training intensities and loss of aerobic power, endurance, and cardiac growth. Journal of Applied Physiology, 58(2), 492-499.
12. Kilpatrick, M. W., Jung, M. E., & Little, J. P. (2014). High-intensity interval training: A review of physiological and psychological responses. ACSM's Health & Fitness Journal, 18(5), 11-16.
13. Kong, Z., Fan, X., Sun, S., Song, L., Shi, Q., & Nie, J. (2016). Comparison of high-intensity interval training and moderate-to-vigorous continuous training for cardiometabolic health and exercise enjoyment in obese young women: a randomized controlled trial. PloS one, 11(7), e0158589.
14. Libby, P., Bonow, R., & Mann, D. (2011). Lipoprotein disorders and cardiovascular disease. Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. 9th ed. Philadelphia, Pa: Saunders Elsevier.
15. Lira, F., Antunes, B., Figueiredo, C., Campos, E., Panissa, V., St-Pierre, D., . . . Magri-Tomaz, L. (2019). Impact of 5-week high-intensity interval training on indices of cardio metabolic health in men. Diabetes & Metabolic Syndrome: Clinical Research & Reviews, 13(2), 1359-1364.
16. Löllgen, H., Böckenhoff, A., & Knapp, G. (2009). Physical activity and all-cause mortality: an updated meta-analysis with different intensity categories. International journal of sports medicine, 30(03), 213-224.
17. Matsuo, T., So, R., Shimojo, N., & Tanaka, K. (2015). Effect of aerobic exercise training followed by a low-calorie diet on metabolic syndrome risk factors in men. Nutrition, Metabolism and Cardiovascular Diseases, 25(9), 832-838.
18. Medicine, A. C. o. S. (2013). ACSM's guidelines for exercise testing and prescription: Lippincott Williams & Wilkins.
19. Mora, S., Cook, N., Buring, J. E., Ridker, P. M., & Lee, I.-M. (2007). Physical activity and reduced risk of cardiovascular events: potential mediating mechanisms. Circulation, 116(19), 2110-2118.
20. Musa, D. I., Adeniran, S. A., Dikko, A., & Sayers, S. P. (2009). The effect of a high-intensity interval training program on high-density lipoprotein cholesterol in young men. The journal of strength & conditioning research, 23(2), 587-592.
21. NCEP. (2002). Third report of the National Cholesterol Education Program (NCEP) Expert Panel on detection, evaluation, and treatment of high blood cholesterol in adults (Adult Treatment Panel III): National Cholesterol Education Program, National Heart, Lung, and Blood ….
22. Nybo, L., Sundstrup, E., Jakobsen, M. D., Mohr, M., Hornstrup, T., Simonsen, L., . . . Aagaard, P. (2010). High-intensity training versus traditional exercise interventions for promoting health. Med Sci Sports Exerc, 42(10), 1951-1958.
23. Paoli, A., Pacelli, Q. F., Moro, T., Marcolin, G., Neri, M., Battaglia, G., . . . Bianco, A. (2013). Effects of high-intensity circuit training, low-intensity circuit training and endurance training on blood pressure and lipoproteins in middle-aged overweight men. Lipids in health and disease, 12(1), 1-8.
24. Pearson, T. A., Maron, D. J., Ridker, P. M., & Grundy, S. M. (2001). Dyslipidemia and risk factors in the prevention of coronary heart disease. Hurst’s the Heart—Manual of Cardiology.
25. Ruffino, J. S., Songsorn, P., Haggett, M., Edmonds, D., Robinson, A. M., Thompson, D., & Vollaard, N. B. (2017). A comparison of the health benefits of reduced-exertion high-intensity interval training (REHIT) and moderate-intensity walking in type 2 diabetes patients. Applied physiology, nutrition, and metabolism, 42(2), 202-208.
26. Schröder, H., Navarro, E., Mora, J., Seco, J., Torregrosa, J. M., & Tramullas, A. (2004). Dietary habits and fluid intake of a group of elite Spanish basketball players: A need for professional advice? European journal of sport science, 4(2), 1-15.
27. Smith-Ryan, A. E., Trexler, E. T., Wingfield, H. L., & Blue, M. N. (2016). Effects of high-intensity interval training on cardiometabolic risk factors in overweight/obese women. Journal of sports sciences, 34(21), 2038-2046.
28. Tabata, I., Nishimura, K., Kouzaki, M., Hirai, Y., Ogita, F., & Miyachi, M. (1996). Effects of moderate intensity-endurance and high intensity-intermittent training on anaerobic capacity and VO2max. In, Marconnet, P (ed) et al. Paper presented at the First annual congress, frontiers in sport science, the European perspective May.
29. Tran, Z. V., & Weltman, A. (1985). Differential effects of exercise on serum lipid and lipoprotein levels seen with changes in body weight: a meta-analysis. Jama, 254(7), 919-924.
30. Trapp, E. G., Chisholm, D. J., Freund, J., & Boutcher, S. H. (2008). The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. International journal of obesity, 32(4), 684-691.
31. Tremblay, M., Warburton, D., Janssen, I., Paterson, D., Latimer, A., & Rhodes, R. (2011). New physical activity guidelines for Canadians. Appl Physiol Nutr Metab, 36, 36-46.
32. Wu, T., Gao, X., Chen, M., & Van Dam, R. (2009). Long‐term effectiveness of diet‐plus‐exercise interventions vs. diet‐only interventions for weight loss: a meta‐analysis. Obesity reviews, 10(3), 313-323.
33. Yusuf, S., Hawken, S., Ôunpuu, S., Dans, T., Avezum, A., Lanas, F., . . . Varigos, J. (2004). Effect of potentially modifiable risk factors associated with myocardial infarction in 52 countries (the INTERHEART study): case-control study. The lancet, 364(9438), 937-952.