Abstract
Body composition is represented by the amount of muscle, fat, bone and other anatomic components that contribute to the total body weight of a man. The subject of research is highly intensive training. The aim of this paper was to collect relevant data on the effects of high-intensity training, as well as to clarify whether there are positive effects of high-intensity training on body composition in women. In the analyzed papers, the greatest effect was obtained with the inactive respondents whose training program lasted 15 weeks and consisted of 60 maximal sprint intervals of up to eight seconds, with 12 seconds of active rest. High intensity training can be recommended as a safe, secure and efficient exercise for reducing body weight and body fat in healthy, physically active women. However, results may vary depending on the duration, type of activity, characteristics of the sample and the state of the physical condition, as in the elderly or physically inactive women contraindications can occur. Also, continuous aerobic training of moderate character contributes to a reduction in body weight and body fat in women. On the basis of these results, it becomes clear that high-intensity training achieves positive changes in body composition, and can be recommended for daily use in fitness clubs and other places where organized systems of exercise are practiced, as a program for the reduction of body composition of women.
Highlights
EFEKTI VISOKO INTENZIVNOG TRENINGA NA TELESNI SASTAV ŽENANikola Aksović, Fakultet sporta i fizičkog vaspitanja, Niš Marko Aleksandrović, Fakultet sporta i fizičkog vaspitanja, Niš Bojan Jorgić, Fakultet sporta i fizičkog vaspitanja, Niš
Body composition is represented by the amount of muscle, fat, bone and other anatomic components that contribute to the total body weight of a man
Fakultet za sport i turizam, Novi Sad, TIMS Acta 11, 53-64 vary depending on the duration, type of activity, characteristics of the sample and the state of the physical condition, as in the elderly or physically inactive women contraindications can occur
Summary
Nikola Aksović, Fakultet sporta i fizičkog vaspitanja, Niš Marko Aleksandrović, Fakultet sporta i fizičkog vaspitanja, Niš Bojan Jorgić, Fakultet sporta i fizičkog vaspitanja, Niš. Predmet rada predstavlja visoko intenzivni trening, a cilj je bio da se prikupe relevantni podaci aktuelnih studija o efektima visoko intenzivnog treninga na telesni sastav žena. Visoko intenzivni trening može biti preporučen kao siguran, bezbedan i efektivan način vežbanja za redukciju telesne mase i telesnih masti zdravih, fizički aktivnih žena, međutim rezultati mogu varirati u zavisnosti od trajanja, vrste aktivnosti, karakteristika uzorka ispitanika i stanja fizičke forme, budući da kod starijih ili fizički neaktivnih žena može dovesti do kontraindikacija. Kontinuirani aerobni trening umerenog karaktera doprinosi smanjenju telesne mase i telesnih masti žena. Na osnovu ovakvih rezultata jasno je da visoko intenzivni trening ostvaruje pozitivne promene u telesnom sastavu i preporučuje se za svakodnevnu upotrebu u fitnes klubovima i drugim mestima gde se sprovode organizovani sistemi vežbanja, kao program za redukciju telesnog sastava žena. Ključne reči: žene, telesne masti, mišićna masa, bezmasna telesna masa, visoko intenzivni trening
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