اثرات تمرین تناوبی شدید و تداومی متوسط در ترکیب با محدودیت کالری متناوب بر توده چربی و بدون چربی بدن در زنان دارای اضافه وزن

نوع مقاله : مقاله پژوهشی Released under (CC BY-NC 4.0) license I Open Access I

نویسندگان

1 دانشیار، گروه فیزیولوژی ورزش دانشکده تربیت بدنی و علوم ورزشی دانشگاه تبریز، تبریز، ایران

2 دانشیار، گروه فیزیولوژی ورزشی، دانشکده تربیت بدنی و علوم ورزشی، دانشگاه تبریز، تبریز، ایران

3 کارشناسی ارشد فیزیولوژی ورزشی، گروه فیزیولوژی ورزشی، دانشکده تربیت بدنی و علوم ورزشی، دانشگاه تبریز، تبریز، ایران

10.22049/jassp.2020.26885.1319

چکیده

هدف: شامل بررسی تأثیر هشت هفته تمرین تناوبی شدید و تمرین تداومی به طور ترکیبی با محدودیت کالری متناوب بر توده چربی و بدون چربی بدن(LBM) زنان دارای اضافه وزن بود. روش شناسی: 36 زن دارای چاقی/اضافه وزن با محدوده سنی55-35 سال در چهار گروه شامل محدودیت کالری متناوب(20- درصد)، تمرین تناوبی شدید+ محدودیت کالری متناوب(10-درصد)، تمرین تداومی+محدودیت کالری متناوب(10-درصد) و گروه کنترل جایگزین شدند. تمرینات ورزشی HIIT (با شدت 75 تا 85 درصد از MHR) و MICT (با شدت 60 تا 75 درصد از MHR) در هر هفته سه جلسه انجام می شدند که در هر جلسه تمرین حداکثر تا زمان تکمیل مقدار معینی از هزینه انرژی (رسیدن به مقدار 10 درصد از انرژی دریافتی روزانه) برای هر فرد انجام می شد. یافته ها: در هر سه گروه مورد مداخله، فقط وزن چربی بدن کاهش یافت(0/05>P) و تغییر معنی داری در توده ی بدون چربی مشاهده نشد(0/05<P). همچنین مقدار تغییرات وزن چربی بدن در بین گروه ها تفاوت نداشت (0/05<P). نتیجه گیری: کاهش متناوب دریافت کالری، چه به شکل 20 درصدی از طریق کاهش انرژی دریافتی و چه به شکل ترکیبی از  طریق 10% کاهش در انرژی دریافتی و 10 درصد افزایش در هزینه انرژی (یا از طریق HIIT و یا از طریق MICT)، بدون تحمیل اثر سوء بر LBM، کارایی یکسانی در کاهش وزن چربی بدن دارد.

کلیدواژه‌ها


عنوان مقاله [English]

Effects of HIIT and MICT Combined with ICR on FM and LBM in Overweight Women

نویسندگان [English]

  • Vahid Sari-Sarraf 1
  • Ramin Amirsasan 2
  • Nazila Parnian Khajehdizaj 3
1 Associate Professor, Associate Professor, Department of Exercise Physiology, Faculty of Physical Education and Sport Science, University of Tabriz, Tabriz, Iran.
2 Associate Professor, Department of Exercise Physiology, Faculty of Physical Education and Sport Science, University of Tabriz, Tabriz, Iran.
3 Msc of Exercise Physiology, Department of Exercise Physiology, Faculty of Physical Education and Sport Science, University of Tabriz, Tabriz, Iran.
چکیده [English]

Aim: The aim was to investigate the effect of eight weeks of high intensity interval training (HIIT) and moderate intensity continuous training (MICT) mixed with interval calorie restriction (ICR) on fat mass (FM) and lean body mass(LBM) in overweight women. Method: 36 overweight and or obese women (age: 35-55 years) were randomized into for groups of intermittent calorie restriction (-20%), combination of HIIT + ICR (-10%), combination of continuous training + ICR (-10%) and Control. Both training protocols (HIIT at 75 to 85% of maximum heart rate and MICT at 65 to 75% of MHR) were conducted three sessions per week. Exercise was continued each session up to accomplishment of a certain energy expenditure (EE) value (10% of daily energy intake(EI)). Results: Just FM was down-regulated in all three intervention groups (p < 0.05) and there were no remarkable changes for LBM (P>0.05). Moreover, no between group differences were noted for the amount of FM depression observed throughout the intervention period (P>0.05). Conclusion: Interval calorie restriction via consuming a -20% diet or a mixture of -10% diet + elevation of EE either by HIIH or MICT (up to 10% of EI), have equal efficacy to lower body fat mas with no hazardous effect on LBM.  

کلیدواژه‌ها [English]

  • Body Composition
  • HIIT
  • MICT
  • Calorie Restriction
 
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