EFFECTS OF HIIT PROGRAMS ON THE BODY COMPOSITION OF WOMEN
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Lazar Jovanović
https://orcid.org/0009-0002-1348-1125
Iryna Skrypchenko
https://orcid.org/0000-0001-5895-3099
Tatiana Dobrescu
https://orcid.org/0000-0002-7397-7969
Slavko Dragosavljević
https://orcid.org/0009-0003-1122-4958
https://orcid.org/0009-0002-1348-1125
Iryna Skrypchenko
https://orcid.org/0000-0001-5895-3099
Tatiana Dobrescu
https://orcid.org/0000-0002-7397-7969
Slavko Dragosavljević
https://orcid.org/0009-0003-1122-4958
Abstract
TThe aim of this study was to examine the effect of a ten-week high-intensity interval training (HIIT) program on changes in body composition in women. The study involved 42 female subjects, aged 25 to 32 years, divided into an experimental (n=22) and a control group (n=20). The experimental group participated in a HIIT program three times a week for 10 weeks, while the control group did not have organized physical activity. Body composition parameters were measured using bioelectrical impedance, and statistical data processing included an ANOVA test for repeated measures. The results showed significant improvements in the experimental group in terms of reducing body mass, fat percentage and increasing muscle mass, with statistically significant values (p<0.05) and large effect sizes (eta² > 0.14). It was concluded that HIIT is an effective method for improving body composition in women, and is recommended as an effective form of physical activity in order to improve health and appearance.
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Keywords
Interval training, health, bioelectrical impedance, adipose tissue, muscle mass, physical activity
References
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Verheggen, R. J. H. M., Maessen, M. F. H., Green, D. J., Hermus, A. R. M. M., Hopman, M. T. E., & Thijssen, D. H. T. (2016). A systematic review and meta‐analysis on the effects of exercise training versus hypocaloric diet: distinct effects on body weight and visceral adipose tissue. Obesity reviews, 17(8), 664-690.
Weston, K. S., Wisløff, U., & Coombes, J. S. (2014). High-intensity interval training in patients with lifestyle-induced cardiometabolic disease: A systematic review and meta-analysis. British Journal of Sports Medicine, 48(16), 1227–1234.
Wu, D. J., and Hao, Z. (2021). Effect of exercise intervention and vitamin D supplementation on body composition and blood glucose of obese female college students. Bull. Sport Sci. Technol. 29, 180–182.
Xiaolin, C. (2023). Impacts of high-intensity interval training on body composition of female university students. Rev Bras Med Esporte, 29, e2023_0053.
Bartlett, J. D., Close, G. L., MacLaren, D. P., Gregson, W., Drust, B., & Morton, J. P. (2011). High-intensity interval running is perceived to be more enjoyable than moderate-intensity continuous exercise: implications for exercise adherence. Journal of sports sciences, 29(6), 547-553.
Boudou, P., Sobngwi, E., Mauvais-Jarvis, F., Vexiau, P., & Gautier, J. F. (2003). High-intensity interval aerobic training decreases abdominal fat mass in postmenopausal women with type 2 diabetes. Diabetes & Metabolism, 29(5), 515–521.
Boutcher, S. H. (2011). High‐intensity intermittent exercise and fat loss. Journal of obesity, 2011(1), 868305.
Costigan, S. A., Eather, N., Plotnikoff, R. C., Taaffe, D. R., & Lubans, D. R. (2015). High-intensity interval training for improving health-related fitness in adolescents: a systematic review and meta-analysis. British journal of sports medicine, 49(19), 1253-1261.
Dolin, C. D., & Kominiarek, M. A. (2018). Pregnancy in women with obesity. Obstetrics and Gynecology Clinics, 45(2), 217-232.
Donnelly, J. E., Blair, S. N., Jakicic, J. M., Manore, M. M., Rankin, J. W., & Smith, B. K. (2009). Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Medicine & Science in Sports & Exercise, 41(2), 459-471.
Eather, N., Riley, N., Miller, A., Smith, V., Poole, A., Vincze, L., ... & Lubans, D. R. (2019). Efficacy and feasibility of HIIT training for university students: The Uni-HIIT RCT. Journal of science and medicine in sport, 22(5), 596-601.
Hassan, M., Latif, N., & Yacoub, M. (2012). Adipose tissue: friend or foe?. Nature Reviews Cardiology, 9(12), 689-702.
Isacco, L., & Boisseau, N. (2023). Sex hormones and substrate metabolism during endurance exercise. In Sex hormones, exercise and women: Scientific and clinical aspects (pp. 25-54). Cham: Springer International Publishing.
Ito, S. (2019). High-intensity interval training for health benefits and care of cardiac diseases-the key to an efficient exercise protocol. World journal of cardiology, 11(7), 171.
Kapoor, E., Collazo-Clavell, M. L., & Faubion, S. S. (2017, October). Weight gain in women at midlife: a concise review of the pathophysiology and strategies for management. In Mayo Clinic Proceedings (Vol. 92, No. 10, pp. 1552-1558). Elsevier.
Karvonen-Gutierrez, C., & Kim, C. (2016, July). Association of mid-life changes in body size, body composition and obesity status with the menopausal transition. In Healthcare (Vol. 4, No. 3, p. 42). MDPI.
Kong, Z., Sun, S., Liu, M., & Shi, Q. (2016). Short‐term high‐intensity interval training on body composition and blood glucose in overweight and obese young women. Journal of diabetes research, 2016(1), 4073618.
Koyuncuoğlu, T., Sevim, H., Çetrez, N., Meral, Z., Gönenç, B., Dertsiz, E. K., ... & Çakır, Ö. K. (2021). High intensity interval training protects from Post Traumatic Stress Disorder induced cognitive impairment. Behavioural brain research, 397, 112923.
Kwan, M. Y., Cairney, J., Faulkner, G. E., & Pullenayegum, E. E. (2012). Physical activity and other health-risk behaviors during the transition into early adulthood: a longitudinal cohort study. American journal of preventive medicine, 42(1), 14-20.
Li, D., Zhu, J., & Chen, P. (2021). Meta analysis of the effects of high-intensity intermittent training and medium intensity continuous training on cardiopulmonary function in patients with coronary heart disease. Chin. Gen. Pract. 11, 222.
Lizcano, F., & Guzmán, G. (2014). Estrogen deficiency and the origin of obesity during menopause. BioMed research international, 2014(1), 757461.
MacInnis, M. J., & Gibala, M. J. (2017). Physiological adaptations to interval training and the role of exercise intensity. Journal of Physiology, 595(9), 2915–2930
Maillard, F., Pereira, B., & Boisseau, N. (2018). Effect of high-intensity interval training on total, abdominal and visceral fat mass: A meta-analysis. Sports Medicine, 48(2), 269–288.
Maillard, F., Pereira, B., & Boisseau, N. (2018). Effects of high-intensity interval training on body composition, aerobic and anaerobic performance and plasma lipids in overweight/obese and normal-weight young men. Journal of Exercise Science & Fitness, 16(2), 118–124.
Monteleone, P., Mascagni, G., Giannini, A., Genazzani, A. R., & Simoncini, T. (2018). Symptoms of menopause—global prevalence, physiology and implications. Nature Reviews Endocrinology, 14(4), 199-215.
Palmer, B. F., & Clegg, D. J. (2015). The sexual dimorphism of obesity. Molecular and cellular endocrinology, 402, 113-119.
Roy, M., Williams, S. M., Brown, R. C., Meredith-Jones, K. A., Osborne, H., Jospe, M., & Taylor, R. W. (2018). HIIT in the real world: outcomes from a 12-month intervention in overweight adults. Med Sci Sports Exerc, 50(9), 1818-26.
Strassnig, M. T., Signorile, J. F., Potiaumpai, M., Romero, M. A., Gonzalez, C., Czaja, S., & Harvey, P. D. (2015). High velocity circuit resistance training improves cognition, psychiatric symptoms and neuromuscular performance in overweight outpatients with severe mental illness. Psychiatry research, 229(1-2), 295-301.
Trost, S. G., Owen, N., Bauman, A. E., Sallis, J. F., & Brown, W. (2002). Correlates of adults' participation in physical activity: review and update. Med. Sci. Sports Exerc. 34, 1996–2001. doi: 10.1097/00005768-200212000-00020
Türk, Y., Theel, W., Kasteleyn, M. J., Franssen, F. M. E., Hiemstra, P. S., Rudolphus, A., ... & Braunstahl, G. J. (2017). High intensity training in obesity: a Meta‐analysis. Obesity science & practice, 3(3), 258-271.
Verheggen, R. J. H. M., Maessen, M. F. H., Green, D. J., Hermus, A. R. M. M., Hopman, M. T. E., & Thijssen, D. H. T. (2016). A systematic review and meta‐analysis on the effects of exercise training versus hypocaloric diet: distinct effects on body weight and visceral adipose tissue. Obesity reviews, 17(8), 664-690.
Weston, K. S., Wisløff, U., & Coombes, J. S. (2014). High-intensity interval training in patients with lifestyle-induced cardiometabolic disease: A systematic review and meta-analysis. British Journal of Sports Medicine, 48(16), 1227–1234.
Wu, D. J., and Hao, Z. (2021). Effect of exercise intervention and vitamin D supplementation on body composition and blood glucose of obese female college students. Bull. Sport Sci. Technol. 29, 180–182.
Xiaolin, C. (2023). Impacts of high-intensity interval training on body composition of female university students. Rev Bras Med Esporte, 29, e2023_0053.
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How to Cite
Jovanović, L., Skrypchenko, I., Dobrescu, T., & Dragosavljević, S. (2025). EFFECTS OF HIIT PROGRAMS ON THE BODY COMPOSITION OF WOMEN. Sport and Health, 20(1), 29–38. https://doi.org/10.7251/SIZ2501029J
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