THE EFFECTS OF HIGH-INTENSITY INTERVAL TRAINING (HIIT) ON AEROBIC ENDURANCE AND BODY FAT BURNING

Abstract

High-intensity interval training (HIIT) has become a popular training method in recent periods because it is economical in terms of time and the high-performance increase is achieved in a short time. In addition, HIIT is often preferred in training programs due to its increase in sports performance as well as its overall health-improving effects. The aim of this study is to examine the effects of HIIT, an important training method in sports, on aerobic endurance and body fat burning. Therefore, 15 studies have been compiled examining the chronic effects of HIIT on body fat burning and aerobic endurance in athletes, sedentary, overweight and obese individuals. Studies on the subject have been investigated in Web of Science, Scopus, PubMed and ULAKBİM electronic databases. In the studies examined for the current review, there was no limit to the age, gender, body weight, whether they were athletes or sedentary, and their level of physical activity. As a result, thanks to HIIT mechanism of action, it increases both the physical working capacity and body fat burning. The reviewed studies support the use of HIIT as a highly effective method for increasing body fat burning rate, decreasing body fat mass and improving aerobic endurance. Because HIIT training improves aerobic endurance and body fat burning in a short time, it is clearly observed that it is effective on these parameters.

Keywords

• Aerobic endurance, HIIT, obesity, body fat burning, high-intensity interval training

YÜKSEK ŞİDDETLİ İNTERVAL ANTRENMANLARIN (HIIT) AEROBİK DAYANIKLILIK VE VÜCUT YAĞ YAKIMI ÜZERİNE ETKİLERİ

Öz

Yüksek şiddetli interval antrenmanlar (HIIT) zaman açısından ekonomik olması ve kısa zamanda yüksek performans artışı elde edilmesi sebebiyle son dönemlerde popüler bir antrenman metodu haline gelmiştir. Ayrıca HIIT sportif performans artışının yanı sıra genel sağlığı iyileştirici etkileri nedeniyle de antrenman programlarında sıklıkla tercih edilmektedir. Bu çalışmanın amacı, sporda önemli bir antrenman yöntemi olan HIIT’in aerobik dayanıklılık ve vücut yağ yakımı üzerindeki etkilerini incelemektir. Bu nedenle HIIT’in sporcu, sedanter, aşırı kilolu ve obez bireyler üzerinde vücut yağ yakımına ve aerobik dayanıklılığa kronik etkilerini inceleyen 15 adet çalışma derlenmiştir. Konuyla ilgili çalışmalar Web of Science, Scopus, PubMed ve ULAKBİM elektronik veri tabanlarında taranmıştır. Mevcut derleme için incelenen çalışmalarda katılımcıların yaş, cinsiyet, vücut ağırlığı, sporcu veya sedanter olmaları ve fiziksel aktivite düzeyleri ile ilgili bir sınır gözetilmemiştir. Sonuç olarak HIIT etki mekanizması sayesinde hem fiziksel çalışma kapasitesini geliştirmekte hem de vücut yağ yakımını hızlandırmaktadır. İncelenen çalışmalar HIIT’in vücut yağ yakım hızında artış, vücut yağ kütlesinde azalma ve aerobik dayanıklılığı geliştirmek için oldukça etkili bir yöntem olarak kullanılmasını desteklemektedir. HIIT antrenmanlarının kısa zamanda aerobik dayanıklılığı geliştirmesi ve vücut yağ yakımını hızlandırmasından dolayı, bu parametreler üzerinde etkili olduğu açıkça gözlemlenmektedir.

Anahtar Kelimeler

• Aerobik dayanıklılık
• hiit
• obezite
• vücut yağ yakımı
• yüksek şiddetli interval antrenman

Kaynakça

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