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The Journal of Sports Medicine and Physical Fitness 2021 Jun 22

DOI: 10.23736/S0022-4707.21.12342-4


language: English

Effect of a short-term whole-body high-intensity interval training on fitness, morphological, and functional parameters in untrained individuals

Alexandre L. EVANGELISTA 1, Felipe A. BRIGATTO 2 , Júlio B. DE CAMARGO 2, Tiago V. BRAZ 2, Danilo S. BOCALINI 3, Cauê V. TEIXEIRA 4, Marcos R. PAUNKSNIS 5, Bruna M. BARROS 5, Letícia M. SANTOS 5, Luiz C. CARNEVALI Jr 6

1 Physical Education Department, Nove de Julho University, São Paulo, São Paulo, Brazil; 2 Methodist University of Piracicaba, Human Performance Research Laboratory, Piracicaba, São Paulo, Brazil; 3 Laboratory of Experimental Physiology and Biochemistry, Center of Physical Education and Sport, Federal University of Espírito Santo, Vitoria, Espírito Santo, Brazil; 4 Obesity Study Group, Federal University of São Paulo, São Paulo, Brazil; 5 Post Graduate Program in Rehabilitation Science, Nove de Julho University, São Paulo, São Paulo, Brazil; 6 Physical Education Department, Ítalo Brasileiro University Center, São Paulo, São Paulo, Brazil


BACKGROUND: High-intensity interval training protocols using the body weight (WBHIIT) as resistance could be an interesting and inexpensive alternative due to the absence of equipment required (low cost) and the possibility to be performed in a wide range of locations. Therefore, the purpose of the present study was to analyze the effects of a short-term WBHIIT protocol on muscle thickness (MT), muscular endurance (ME), one maximum repetition test (1RM), and maximum oxygen uptake (VO2max) of untrained individuals.
METHODS: Fifty healthy men (28.2 ± 6.7 years, 77.5 ± 26.2 kg, 171 ± 10 cm, 23.2 ± 8.2 % Fat) were randomized into WB-HIIT (n = 25) or control (CON, n = 25) group. The WB-HIIT performed 9 exercises (40-second stimulus in all out intensity/ 20-second of passive recovery) divided into 3 blocks with 2 sets each for 6 weeks (three times a week).
RESULTS: Only WB-HIIT resulted in a significant increase in MT, ME, 1RM, and VO2max (all p < 0.05) outcomes and were significantly greater compared to CON (all p < 0.05).
CONCLUSIONS: Our results demonstrate that a WB-HIIT program can be a time-efficient strategy to promote changes on fitness, morphological and functional parameters in previously untrained sedentary individuals.

KEY WORDS: Body weight exercise; Muscle hypertrophy; Muscular endurance; Muscle strength; Maximum oxygen consumption

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