Funkcionālo treniņu dažāda garuma augstas intesitātes intervālu ietekme uz antropometriskajiem rādītājiem
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Date
2023
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Rīgas Stradiņa universitāte
Rīga Stradiņš University
Rīga Stradiņš University
Abstract
Kvalifikācijas darba tēma “Funkcionālo treniņu dažāda garuma augstas intensitātes
intervālu ietekme uz antropometriskajiem mērījumiem”
Mērķis: izpētīt, kādas ķermeņa kompozīcijas izmaiņas rada dažāda garuma augstas
intensitātes funkcionālais treniņš 30 dienu laika periodā.
Pētījuma aktualitāti pamato tas, ka augstas intensitātes funkcionālie treniņi ir reklamēti
kā laika ziņā efektīvi līdzekļi, salīdzinot ar tradicionālajiem nepārtrauktiem izturības
treniņiem (Gibala un Havlija, 2017). Augstas intensitātes vingrinājumi ir būtiska daļa no
funkcionālā treniņa metodikas, kas ietver izturības un pretestības vingrinājumus, kas tiek
apvienoti vienā nodarbībā (CrossFit, 2017). Ir pierādīts, ka funkcionālie treniņi uzlabo
vairākus veselības rādītājus, kā aerobo kapacitāti, anaerobo kapacitāti, muskuļu spēka un
izturību, lokanību, bet maz pieejama informācija par to, kā šī treniņu metodika iespaido
ķermeņa kompozīcijas rādītājus (Sobrero, 2015; Zagdsuren, 2015; Serafini, 2016; Drake,
2017). Nodarbības augstā intensitātē ne tikai sadedzina daudz kaloriju vingrinājumu laikā,
bet arī palielina vielmaiņas ātrumu miera stāvoklī, tas nozīmē, ka ķermenis turpina dedzināt
kalorijas arī pēc nodarbības beigām. Kā arī, šī treniņu metode ir plaši attīstīta visā pasaulē,
laika posmā no 2008.-2014.gadam AIIT ir bijusi vispasaules fitnesa tendenču saraksta
1.vietā.
Hipotēze: īsie intervāli rādīs lielākas izmaiņas atropometriskajos mērījumos 30 dienu
laika periodā.
Metodes: pētījums veikts Rīgā, laika posmā no 2022.gada 20.oktobra līdz 2022.gada
20.novembrim. Balstoties uz sastādītājām funkcionālo treniņu augstas intensitātes
programmām, abas grupas 4 nedēļas ,3 reizes nedēļā veic treniņu. Katrā grupā 5 dalībnieki
(vīrieši), vecumā no 18 – 25 gadiem. Pētījuma laikā netiek mainīti ēšanas paradumi. Pirms
un pēc treniņu cikla tiek veikti ķermeņa kompozīcijas mērījumi ar TANITA BC-420MA –
tauku procents, muskuļu masa, ĶMI, vidukļa, augšdelma, augšstilba apkārtmēri, un
sirdsdarbības frekvence treniņu laikā kontrolēta ar pulsometru. noteikšanai tiks izmantots
pulsometrs. Pētījuma beigās datu salīdzināšana un novērtēšana.
Rezultāti: īso intervālu grupai tauku % samazinājās par 0,3 % , muskuļu masa pieauga
par 0,2 kg, vidukļa apkārtmērs samazinājās par 0,2 cm un ķermeņa masas indekss
samazinājās par 0,2. Garo intervālu grupai tauku % samazinājās par 0,2 %, muskuļu masa
pieauga par 0,4 kg, vidukļa apkārtmērs samazinājās par 0,1 cm un ķermeņa masas indekss
samazinājās par 0,1.
Secinājumi: pētījuma hipotēze apstiprinājās lielākā mērā, četros no sešiem rādītājiem
īso intervālu grupa panāca liekākas izmaiņas – tauku procentā, ĶMI, vidukļa un augšdelma
apkārtmēros. Garo intervālu grupa panāca lielākas izmaiņas muskuļu masas rādītājos,
savukārt augšstilba apkārtmēru rezultāti bija vienlīdzīgi abām grupām.
The subject of qualification work “Effect of high-intensity intervals of different lengths of functional training on anthropometric measurements”. Objective: to investigate what changes in body composition results from high-intensity interval sessions of different lengths of functional training over a 30-day period. The relevance of the study is justified by the fact that high-intensity functional training has been promoted as a time-efficient means compared to traditional continuous endurance training (Gibala and Hawley, 2017). High-intensity exercise is an essential part of a functional training methodology that includes endurance and resistance exercises combined into one session (CrossFit, 2017). It has been proven that functional training improves several health indicators, such as aerobic capacity, anaerobic capacity, muscle strength and endurance, flexibility, but little information is available on how this training methodology affects body composition indicators (Sobrero, 2015; Zagdsuren, 2015; Serafini ,2016; Drake, 2017). High-intensity exercise not only burns a lot of calories during exercise, but also increases your resting metabolic rate, meaning your body continues to burn calories after the session is over. Also, this training method has been widely developed all over the world, in the period from 2008-2014, AIIT was on the 1st place in the list of global fitness trends. Hypothesis: short intervals will show larger changes in anthropometric measurements over a 30-day period. Methods: the study was conducted in Riga, in the period from October 20, 2022 to November 20, 2022. Based on the compiled high-intensity programs of functional training, both groups train 3 times a week for 4 weeks. Each group has 5 participants (men), aged 18- 25 years. Eating habits are not changed during the study. Before and after the training cycle, body composition measurements are performed with the TANITA BC-420MA, a heart rate monitor will be used to determine the heart rate. Data comparison and evaluation at the end of the study. Results: For the short interval group, fat% decreased by 0.3%, muscle mass increased by 0.2 kg, waist circumference decreased by 0.2 cm, and body mass index decreased by 0.2. For the long interval group, fat % decreased by 0.2%, muscle mass increased by 0.4 kg, waist circumference decreased by 0.1 cm, and body mass index decreased by 0.1. Conclusions: the research hypothesis was mostly confirmed, in four of six indicators, the short-interval group achieved greater changes - fat percentage, BMI, waist and upper arm circumferences. The long interval group achieved greater changes in muscle mass, the results of the thigh circumferences were equal for both groups.
The subject of qualification work “Effect of high-intensity intervals of different lengths of functional training on anthropometric measurements”. Objective: to investigate what changes in body composition results from high-intensity interval sessions of different lengths of functional training over a 30-day period. The relevance of the study is justified by the fact that high-intensity functional training has been promoted as a time-efficient means compared to traditional continuous endurance training (Gibala and Hawley, 2017). High-intensity exercise is an essential part of a functional training methodology that includes endurance and resistance exercises combined into one session (CrossFit, 2017). It has been proven that functional training improves several health indicators, such as aerobic capacity, anaerobic capacity, muscle strength and endurance, flexibility, but little information is available on how this training methodology affects body composition indicators (Sobrero, 2015; Zagdsuren, 2015; Serafini ,2016; Drake, 2017). High-intensity exercise not only burns a lot of calories during exercise, but also increases your resting metabolic rate, meaning your body continues to burn calories after the session is over. Also, this training method has been widely developed all over the world, in the period from 2008-2014, AIIT was on the 1st place in the list of global fitness trends. Hypothesis: short intervals will show larger changes in anthropometric measurements over a 30-day period. Methods: the study was conducted in Riga, in the period from October 20, 2022 to November 20, 2022. Based on the compiled high-intensity programs of functional training, both groups train 3 times a week for 4 weeks. Each group has 5 participants (men), aged 18- 25 years. Eating habits are not changed during the study. Before and after the training cycle, body composition measurements are performed with the TANITA BC-420MA, a heart rate monitor will be used to determine the heart rate. Data comparison and evaluation at the end of the study. Results: For the short interval group, fat% decreased by 0.3%, muscle mass increased by 0.2 kg, waist circumference decreased by 0.2 cm, and body mass index decreased by 0.2. For the long interval group, fat % decreased by 0.2%, muscle mass increased by 0.4 kg, waist circumference decreased by 0.1 cm, and body mass index decreased by 0.1. Conclusions: the research hypothesis was mostly confirmed, in four of six indicators, the short-interval group achieved greater changes - fat percentage, BMI, waist and upper arm circumferences. The long interval group achieved greater changes in muscle mass, the results of the thigh circumferences were equal for both groups.
Description
Veselības sporta speciālists
Health care sports specialist
Izglītība, pedagoģija un sports
Education, Pedagogy and Sports
Health care sports specialist
Izglītība, pedagoģija un sports
Education, Pedagogy and Sports
Keywords
AIIT, ķermeņa kompozīcija, augsta intensitāte, funkcionāls treniņš, ĶMI, intervāla treniņš, meta-analīzes, muskuļu masa., HIIT, body composition, high intensity, functional training, BMI, interval training, meta-analysis, muscle mass.