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Run sprint interval training induces fat loss in women
Tom J Hazell, Craig D. Hamilton, T Dylan Olver Mr., Peter W.R Lemon
Published on the web 18 March 2014.
Received November 01, 2013.
Applied Physiology, Nutrition, and Metabolism, 10.1139/apnm-2013-0503
ABSTRACT
There are limited data on whether sprint interval training (repeated super-maximal intensity, short duration exercise; SIT) affects body composition and what is available suggests that men respond more favourably than women. Moreover, most SIT data involves cycling exercise and running may differ due to the larger muscle mass involved. Further, running is a more universal exercise type. This study assessed whether running SIT can alter body composition (air displacement plethysmography), waist circumference (WC), VO2max, peak running speed, and/or the blood lipid profile. Fifteen recreationally active women (22.9±3.6 y; 163.9±5.1 cm; 60.8±5.2 kg) completed 6 weeks of running SIT (four to six, 30 sec ‘all-out’ sprints on a self-propelled treadmill separated by 4 min rest performed 3 times per week). Training decreased body fat mass by 8.0% (15.1±3.6 to 13.9±3.4 kg; P=0.002) and WC by 3.5% (80.1±4.2 to 77.3±4.4 cm; P=0.048) while increasing fat-free mass by 1.3% (45.7±3.5 to 46.3±2.9 kg; P=0.05), VO2max by 8.7% (46±5 to 50±6 ml·kg-1·min-1), and peak running speed by 4.8% (16.6±1.7 to 17.4±1.4 kph; P=0.026). There were no differences in food intake (assessed by a 3-day food records; P>0.329) or blood lipids (P>0.595), except for a slight decrease in high-density lipoprotein concentration (1.34±0.28 to 1.24±0.24 mmol·L-1; P=0.034). Running SIT is a time-efficient strategy to decrease body fat while increasing aerobic capacity, peak running speed, and fat-free mass in healthy young women.
Tom J Hazell, Craig D. Hamilton, T Dylan Olver Mr., Peter W.R Lemon
Published on the web 18 March 2014.
Received November 01, 2013.
Applied Physiology, Nutrition, and Metabolism, 10.1139/apnm-2013-0503
ABSTRACT
There are limited data on whether sprint interval training (repeated super-maximal intensity, short duration exercise; SIT) affects body composition and what is available suggests that men respond more favourably than women. Moreover, most SIT data involves cycling exercise and running may differ due to the larger muscle mass involved. Further, running is a more universal exercise type. This study assessed whether running SIT can alter body composition (air displacement plethysmography), waist circumference (WC), VO2max, peak running speed, and/or the blood lipid profile. Fifteen recreationally active women (22.9±3.6 y; 163.9±5.1 cm; 60.8±5.2 kg) completed 6 weeks of running SIT (four to six, 30 sec ‘all-out’ sprints on a self-propelled treadmill separated by 4 min rest performed 3 times per week). Training decreased body fat mass by 8.0% (15.1±3.6 to 13.9±3.4 kg; P=0.002) and WC by 3.5% (80.1±4.2 to 77.3±4.4 cm; P=0.048) while increasing fat-free mass by 1.3% (45.7±3.5 to 46.3±2.9 kg; P=0.05), VO2max by 8.7% (46±5 to 50±6 ml·kg-1·min-1), and peak running speed by 4.8% (16.6±1.7 to 17.4±1.4 kph; P=0.026). There were no differences in food intake (assessed by a 3-day food records; P>0.329) or blood lipids (P>0.595), except for a slight decrease in high-density lipoprotein concentration (1.34±0.28 to 1.24±0.24 mmol·L-1; P=0.034). Running SIT is a time-efficient strategy to decrease body fat while increasing aerobic capacity, peak running speed, and fat-free mass in healthy young women.
