İki haftalık kalistenik yüksek şiddetli aralıklı egzersiz aerobik ve anaerobik kapasiteyi artırmaya yeterli midir?
Amaç:
Bu çalışmanın amacı, iki haftalık kalistenik yüksek şiddetli aralıklı
egzersizin (YŞAE) aerobik ve anaerobik kapasite üzerindeki etkilerini
incelemektir. Yöntem:
23 gönüllü inaktif (Uluslararası Fiziksel Aktivite Anketi-Kısa Form (IPAQ)
<600 Metabolik Eşdeğer (MET)) üniversite öğrencisi randomize olarak iki
gruba ayrıldılar. YŞAE (N=12) grubu iki hafta içerisinde 6 seans kalistenik
YŞAE yaparken kontrol grubuna aktivite seviyelerini değiştirmemeleri önerildi.
İki haftanın başında ve sonunda, aerobik kapasite ölçümü için 20 m mekik koşu
testi ve anaerobik kapasite için Wingate anaerobik test, periferik kas gücü
içinse bacak ve sırt dinamometresi ölçümleri yapıldı. Bulgular:
YŞAE grubunda iki hafta sonunda aerobik kapasite 34,44±8,88
ml/kg/dk seviyesinden 38,52±52.00
ml/kg/dk seviyesine yükseldi (p<0,05). Aynı zamanda bacak ve sırt kas
kuvvetinde anlamlı bir artış görüldü (p<0,05). İzometrik kas kuvvetinde
artış görülmesine rağmen anaerobik kapasitede değişiklik olmadı (p>0,05).
Kontrol grubunun herhangi bir çıktısında değişiklik ölçülmedi (p>0,05).
Tartışma:
Bu çalışma iki haftalık kalistenik YŞAE genç inaktif bireylerde aerobik
kapasite ve periferik kas kuvvetini arttırmada etkili ve güvenli olduğunu
ortaya koymaktadır.
Is 2-week calisthenics high-intensity interval training enough to change aerobic and anaerobic capacity?
Purpose: The purpose of the study is to examine the effects of high-intensity interval calisthenics training (HIIT) performed over two weeks on aerobic and anaerobic capacity.
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