Neyran ALTINKAYA, Barış GÜRPINAR, Nursen ÖZDEMİR İLÇİN

Su İçinde ve Karada Yapılan Kısa Dönem Yüksek Şiddetli Aralıklı Egzersiz Eğitiminin Aerobik Kapasite ve Spinal Stabilizasyon Üzerine Etkilerinin Karşılaştırılması

Çalışmanın amacı, suda ve karada yapılan iki haftalık yüksek şiddetli aralıklı egzersizin (YŞAE) aerobik kapasite ve spinal stabilizasyon üzerindeki etkilerini incelemektir. Kırk bir sağlıklı genç katılımcı, su içi egzersiz, kara egzersizleri ve kontrol grubu olarak ayrıldı. Aerobik kapasite 20 m Mekik Koşusu Testi ile, spinal stabilizasyon ise 60° Fleksiyon testi ve Sorensen testi ile ölçüldü. Su ve kara egzersiz grupları iki hafta boyunca altı seanslık YŞAE programı gerçekleştirdi. Hem su hem de kara YŞAE egzersiz gruplarında başlangıç ile iki haftalık değerlendirmeler arasında aerobik kapasite ve spinal stabilizasyonda anlamlı bir iyileşme bulundu (p<0.05). Aerobik kapasite ve ekstansör spinal kas enduransındaki artış her iki egzersiz grubunda benzer bulunurken, fleksör spinal stabilizasyon enduransındaki artış kara egzersizlerinde istatistiksel olarak daha anlamlıydı (p= 0.038). Bu çalışma, hem suda hem de karada iki haftalık YŞAE egzersizlerinin kısa sürede bile aerobik kapasiteyi ve omurga stabilizasyonunu geliştirmek için güvenle kullanılabileceğini göstermektedir.

Anahtar Kelimeler:

YŞAE, aerobik kapasite, core stabilite, su içi egzersizler

Comparison of Water-Based and Land-Based High-Intensity Interval Training Effects on Aerobic Capacity and Spinal Stabilization

The purpose of the study is to examine the effects of a two-week period of high-intensity interval training (HIIT) in water and land-based running on aerobic capacity and spinal stabilization. Forty-one healthy young participants were divided into water-based exercise, land-based exercise, and control groups. Aerobic capacity was measured with 20-m Shuttle Run Test, and spinal stabilization was tested with 60° Flexion test and Sorensen test. Water and land-based exercise groups performed six sessions of HIIT program for two weeks. A significant improvement in aerobic capacity and spinal stabilization was found between the baseline and after two-week evaluations in both the water and land based HIIT exercise groups (p<0.05). The increase in aerobic capacity and extensor spinal muscle endurance were found similar in both exercise group yet increase in flexor spinal stabilization endurance was statically more significant in land exercises (p= 0.038). This study shows that the two-week period of HIIT exercises, both in water and on land, can be safely used to improve aerobic capacity and spinal stabilization, even in the short term.

Keywords:

HIIT, aerobic capacity, core stability, aquatic exercise,

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