A Comparison Study of Short Duration High Intensity Training and Traditional Exercise in Post-Menopausal Women.

Abstract

The mode and duration of exercise necessary to change body composition and reduce weight remains debatable. Menopause results in hormonal changes that may further impede weight loss. PURPOSE: To compare the effects of short duration, high intensity training (HIT) and traditional methods of exercise (walking) on anthropometric, body composition and body weight changes over a 12-week period. METHODS: Subjects (N=18) were post-menopausal, sedentary female volunteers, randomly assigned into one of two exercise groups. Both groups exercised five out of seven days for 12 weeks. The HIT group (N=8) (54.3±7.3yr; 161.4±13.5lb body wt; BMI=28.0±2.1 kg/m2; mean± SD) exercised for (15.0±3.5 min) which consisted of five different exercise routines including upper and lower extremity, a cardio segment, yoga and abdominal exercises. The walkers (N=10) (56.6±5.2yr; 171.2±15.5lb body wt; BMI=29.2±2.6 kg/m2; mean± SD) exercised for (40.0±5.0 min) at 65% of their age-predicted maximum heart rate. Relative (%) body fat was measured via DEXA scan, along with five anthropometric measurements prior to and after 12 weeks. Independent samples t tests for change were used to probe for significant differences at the p<0.05 level. Values are expressed as mean±standard deviation. RESULTS: No significant changes were determined between the HIT and walking groups for the pre-post anthropometric measurements: biceps, waist, abdomen, hips and thigh (11.9±0.8,12.3±0.8 vs. 12.2±1.2,12.5±0.9; 33.1±3.2,33.6±3.2 vs. 33.2±3.7, 33.2±2.8; 36.4±2.7,37.2±2.2 vs. 36.9±2.8,36.7±2.9; 41.3+1.9,42.2+1.8 vs. 41.1±1.7,41.9±2.3; 25.0±1.4,24.8±1.7 vs. 24.4±1.5, 24.2±1.5 in, respectively). Pre-post relative fat measurements and body weight changes were not significantly different between the HIT and walking groups (45.2±3.3, 43.8±4.7 vs. 44.3±3.7, 43.1±4.8 %fat; 161.6±13.6, 171.2±15.5 vs.159.9±14.8, 168.6±15.2 lb, respectively). CONCLUSION: No differences were observed between short duration HIT exercise group and the traditional exercise group (walking) on anthropometric measures, relative percent body fat and body weight over a 12-week period. This work is suggestive that the mode of exercise did not impact pre-post measures for change between a HIT program and a traditional walking exercise program.