Five Weeks of Aquatic-Calisthenic High Intensity Interval Training Improves Cardiorespiratory Fitness and Body Composition in Sedentary Young Adults.

Aquatic exercise may be better tolerated by sedentary, overweight individuals than land-based exercise. The purpose of the present study was to determine the effects of five weeks of aquatic high-intensity interval training (AHIIT) using standard calisthenic pool exercises, on cardiorespiratory fitness and body composition in sedentary young adults. Eleven college-age participants (9 women, 2 men) completed 15 exercise sessions that included three sessions per week for five weeks. Each session consisted of a five-minute warm-up period, 25 minutes of exercise, and a five-minute cool down. A training progression based upon standard progression principals from a pilot study was implemented. The exercises consisted of 25 exercise intervals lasting 10-30 seconds in duration, utilizing combinations of 8-12 different exercises. Twenty-two standard aquatic upper body, lower body, and full body aerobic exercises, most of which utilized aquatic dumbbells or hand paddles, were performed in an AHIIT protocol during each exercise session. Reductions in body composition (32.6 to 30.6% fat), submaximal (169 to 165 b·min-1) and peak heart rate (199 to 192 b·min-1), submaximal VO2 (21.7 to 19.3 ml·kg-1·min-1 and peak VO2 (30.5 to 31.95 ml·kg-1·min-1) occurred from pre- to post-program. This is the first study to determine the effectiveness of standard aquatic calisthenic exercises used in an AHIIT protocol. Improvements in cardiorespiratory fitness and exercise economy as well as body composition were observed in these sedentary individuals.

McDaniel BB ，Naquin MR ，Sirikul B ，Kraemer RR ... -  《Journal of Sports Science and Medicine》

Low-Frequency HIIT Improves Body Composition and Aerobic Capacity in Overweight Men.

Chin EC ，Yu AP ，Lai CW ，Fong DY ，Chan DK ，Wong SH ，Sun F ，Ngai HH ，Yung PSH ，Siu PM ... -  《-》

The Effect of Sprint Interval Training on Body Composition of Postmenopausal Women.

Boutcher YN ，Boutcher SH ，Yoo HY ，Meerkin JD ... -  《-》

The Effect of 12 Weeks of Different Exercise Training Modalities or Nutritional Guidance on Cardiometabolic Risk Factors, Vascular Parameters, and Physical Fitness in Overweight Adults: Cardiometabolic High-Intensity Interval Training-Resistance Training

Ramírez-Vélez R ，Castro-Astudillo K ，Correa-Bautista JE ，González-Ruíz K ，Izquierdo M ，García-Hermoso A ，Álvarez C ，Ramírez-Campillo R ，Correa-Rodríguez M ... -  《-》

Effects of a high-intensity interval training program versus a moderate-intensity continuous training program on maximal oxygen uptake and blood pressure in healthy adults: study protocol for a randomized controlled trial.

Arboleda Serna VH ，Arango Vélez EF ，Gómez Arias RD ，Feito Y ... -  《Trials》