Abstract
Consistent practice of physical activity has well known positive effects on general health; however, time for exercise remains one major barrier for many. An acute bout of high intensity interval resistance training (HIIRT) increases acute resting energy expenditure (REE) and decreases respiratory ratio (RR), suggesting its potential role on weight loss and increased fatty acid oxidation. The aim of this study was to test the long-term effect of HIIRT on body composition, lipid profile and muscle strength using a randomized parallel trial. Twenty healthy young adults (22.15 ± 1.95 years) were randomized to perform either a HIIRT (N = 11) protocol, consisting of three sets of 6 repetitions at 6 repetition maximum (RM) and then 20 seconds of rest between repetitions until exhaustion repeated for 3 times with 2′30″ rest between sets or a traditional training (TRT, N = 9) protocol of 3 sets of 15 reps with 75 sec of rest between sets. Body composition, resting energy metabolism, aerobic capacity, muscle strength and blood measurements were taken before and after 8 weeks of training. Both protocols enhanced muscle strength, but only HIIRT improved endurance strength performance (+22.07%, p < 0.05) and lean body mass (+2.82%, p < 0.05). REE and RR were unaltered as lipid profile. HIIRT represents a valid training method to improve muscle strength and mass, but its role on body weight control was not confirmed.
Highlights
Resistance training (RT) is an important component of exercise protocols, mostly used to enhance muscle strength and hypertrophy
The purpose of this research was to evaluate the long-term effects of high intensity interval resistance training (HIIRT) compared to a traditional resistance training (TRT) program on resting metabolism, body composition and some blood values in sedentary young people; we wanted to verify the effects on aerobic capacity and different expressions of strength
We observed a significant increase in forearm total area in both groups (HIIRT + 4.22, p < 0.0001; TRT + 3.16, p = 0.004), which matched with an increase in muscle mass (HIIRT + 4.38%; TRT + 7.73%) and a decrease in fat area (HIIRT − 2.46%; TRT − 5.40%)
Summary
Resistance training (RT) is an important component of exercise protocols, mostly used to enhance muscle strength and hypertrophy. Lack of time is one of the major barriers to a constant practice of physical activity, the concept of “high intensity interval training” (HIIT) is becoming very popular. This kind of training is principally used with aerobic exercise and allows to achieve maximal results in a relatively short time of effort. In the past ten years, HIIT has been largely investigated and different protocols have been defined, but all of them are characterized by brief repeated bouts of vigorous exercise alternated. Public Health 2020, 17, 4093; doi:10.3390/ijerph17114093 www.mdpi.com/journal/ijerph
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