4주간 고강도 인터벌트레이닝이 비만 여대생의 신체조성, 심폐지구력 및 심박변위도에 미치는 영향

Abstract

ABSTRACT

The Effects of 4-Week High Intensity Interval Training on Body Composition, Cardiorespiratory Endurance and Heart Rate Variability of Obese College Women

Choi, Yongsun Advisor : Prof. Lee, Mija, M.D., Ph.D. Department of Complementary and Alternative Medicine, Graduate School of Chosun University

Purpose: The purpose of this study is to investigate the effects of high-intensity interval training (HIIT) for four weeks on the body composition, the cardiorespiratory endurance and heart rate variability (HRV) of obese college womenby the modified Tabata exercise program.

Methods: The exercise program applied in this study is a modification of Dr. Tabata Izumi's Tabata protocol, which was performed by using only his/her own body weight with 16 different movements. It takes fifty minutes including four sets of exercises and each set, which takes eight minutes, consists of sixteen times of repeating twenty seconds of the maximum exercise and ten seconds of the rest . The resting time between each set of the exercise is six minutes, the stretching before and after exercise is 10 minutes each. The exercise was performed three times per week for total four weeks. The intensity of the exercise was greater than 17 in RPE, the borg rating of perceived exertion. The trainer, who had conducted the exercise program, was a qualified life sports educator holding the certificate from Ministry of Culture, Sports and Tourism (NCST) with more than ten years of experiences. The body composition, cardiorespiratory endurance, and HRV of the study subjects were measured twice in total before and after the exercise program.

Results: In this research, there were positive changes in sub-factors of body composition, cardiopulmonary endurance, and heart rate variability in obese college women. Despite the short 4-week exercise period, given that most of the previous studies have been long-term results over 8 weeks, the main effect of this positive result might be associated with the specific exercise program, which was the modified Tabata exercise program in this study, that meets the specific exercise period of 4 weeks. In addition, there were no dropouts because of short duration of the exercise, varied changes in exercise intensity, and promoted motivation from the achievable goal setting compared with other exercise programs as Boutcher and Bartlett et al. have mentioned.

Conclusion: High-intensity interval training is a more comfortable exercise that complemented 'drudgery' and 'lack of interest' compared to other exercise therapies. It is known as an excellent therapy, as well as, that has various beneficial effects on health even with a short term treatment. It might be, therefore, also an effective exercise method for overweight and obese people who can not stand long exercise practice duration. In order to achieve this gaol, it is imperative to study on the development of various exercise programs to carry out sufficient effect within the setting of the short exercise period.

Key Words: High-Intensity Interval Training, Modified Tabata Protocol, Body Composition, Cardiorespiratory Endurance, Heart Rate Variability.