Abstract

VINUELA GARCIA, Manuel et al. Effect of 12 sessions of high-intensity interval training on body composition in young adults. Nutr. Hosp. [online]. 2016, vol.33, n.3, pp.637-643. ISSN 1699-5198.  https://dx.doi.org/10.20960/nh.272.

Introduction: High intensity interval training programs has shown to be an efficient way to improve body composition via activation of different metabolic and hormonal mechanisms. Objective: To examine the effect of four-week training of repeated sprints based on the Wingate test on power and body composition in young adults. Methods: Participants (22.4 ± 1.8 years) were randomly assigned to an experimental or a control group. Prior to and at the end of the training period, all subjects underwent a whole body densitometry scan and performed a Wingate test. The experimental group did 12 repeated sprint sessions, which consisted of three and six sprints of 30 seconds with 4 minutes of rest. The control group was instructed to continue with their daily activities without any intervention. Results: In the experimental group, the average and maximum power increased by 9.4-16.5% (p < 0.001). In addition, total fat mass decreased by 8.1% (p < 0.028) and abdominal fat mass decreased by 10.0% (p < 0.038). The control group showed no changes in any of the outcome measures. Conclusions: A four-week training of repeated sprints based on the Wingate test with a specific volume of ~3 minutes per session and a frequency of three sessions per week showed improvements in average and maximum power. Furthermore, high intensity interval training induced a lowering in total fat mass and abdominal fat.

Keywords : Repeated sprints; Wingate; Body composition; Fat mass.

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