|Year : 2019 | Volume
| Issue : 2 | Page : 38-40
Study on the difference of weight reduction effect between high-intensity interval training and persistent aerobic exercise for female college students
Y Zhang1, LL Sun2
1 Department of Medicine, Chengdu Technological University, Chengdu, China
2 Department of Medicine, Sichuan University of Arts and Science, Dazhou, China
|Date of Submission||18-Jun-2019|
|Date of Acceptance||18-Sep-2020|
|Date of Web Publication||23-Mar-2020|
Chengdu Technological University, Chengdu 611730
Source of Support: None, Conflict of Interest: None
Objectives: The aim was to study the effect of persistent aerobic exercise and high-intensity interval training (HIIT) on weight loss of female students. Methods: Seventy-two college students were selected as the research subjects, and they were randomly divided into the control group and the observation group. Thirty-six cases in the control group were doing the persistent aerobic exercise and 36 in the observation group were using the HIIT weight loss method. The waist-to-hip ratio, body weight, and body fat were observed and recorded in two groups. Results: The waist-to-hip ratio of female students in the control group was significantly lower than that in the observation group, and the difference between the two groups was statistically significant (P < 0.05). The weight loss rate of female college students in the observation group was significantly higher than that in the control group, and the difference between the two groups was statistically significant (P < 0.05). The changes in body fat in female college students in the control group were significantly greater than those in the control group, and the difference between the two groups was statistically significant (P < 0.05). Conclusions: Compared with the continuous aerobic exercise method, the HIIT weight-loss method has a more significant effect on female college students' weight loss and has a certain safety.
Keywords: High-intensity interval training weight loss, hip ratio, persistent aerobic
|How to cite this article:|
Zhang Y, Sun L L. Study on the difference of weight reduction effect between high-intensity interval training and persistent aerobic exercise for female college students. Matrix Sci Pharma 2019;3:38-40
|How to cite this URL:|
Zhang Y, Sun L L. Study on the difference of weight reduction effect between high-intensity interval training and persistent aerobic exercise for female college students. Matrix Sci Pharma [serial online] 2019 [cited 2020 Apr 3];3:38-40. Available from: http://www.matrixscipharma.org/text.asp?2019/3/2/38/281234
| Introduction|| |
Due to the bias of health and esthetic perspective, there are great misunderstandings on the cognition of weight loss among contemporary women, especially on the concept of a healthy diet, in which the contemporary female college students are more obvious. The university began to be the point at which women grew up and entered the threshold of sexual maturity. At this point, women began to care about their physical beauty and men's attention to themselves because of their age and knowledge. Due to the restriction of social environment and cultural background, the cognition of health and beauty of Chinese female college students is in a vacuum period, especially in undeveloped cities. Here, obesity becomes another big crimson stone for female college students' health and esthetics, which not only limits students' pursuit of beauty but also conceals their health under the breath of youth. At this point, most people only realize the impact of obesity on the United States and ignore the health problem and pay more attention to losing weight and blindly pursue the shortcut of weight loss – diet and a lot of exercises, not to mention whether such a way can become a weight-loss goal, the problems faced in the process, such as insufficient energy supply, loss of muscle, decline in basic metabolic rate, increased risk of accidental death, and so on, are worrying. At this time, the search for a healthy and effective way to lose weight is particularly important.
Throughout this research, we can see that the effects of diet and exercise on the body are also various. Therefore, scientific and reasonable diet and exercise as the main intervention for the prevention and treatment of obesity is particularly important, this research is only a forward-looking exploration. From the data obtained from research, we can see that compared with pure aerobic exercise, the combination of low high-intensity interval training (HIIT) and aerobic exercise for overweight and obese individuals' body shape, body composition, fat metabolism process, and the changes of inflammation level all produced more effective intervention effect in varying degrees, although it did not highlight its unique advantage in the effect of aerobic tolerance. However, judging from the effect of low trauma HIIT on glucose and lipid metabolism, low HIIT is likely to have an effect on mechanical aerobic endurance, but in view of the limitations of previous studies and the insufficient argumentation in this study, further research is needed to prove this inference. Overall, aerobic exercise combined with HIIT is good for weight loss. However, to maximize the effect of the combination of the two, it is necessary to take part in the detailed exercise and diet. For example, we can make a more standardized diet allocation for low impact. We can also choose a more detailed diet comparison example for reference (this study uses the Chinese Nutrition Association residents' Dietary balance Pagoda, such as adopting different standards for different population groups). In addition, in the aspect of exercise intensity, this research chooses medium- and high-intensity aerobic exercise and can also try high intensity or low intensity to analyze and research. From the point of view of exercise mode, we can also try to take the way of resistance exercises to intervene, to seek a more scientific and appropriate model of exercise diet intervention, and to provide better countermeasures for the prevention and treatment of obesity.
| Methods|| |
Excess oxygen consumption after exercise is characterized by fat oxidation. The plasma-free fatty acid concentration began to rise and remained unchanged for some time after exercise. In addition, the relationship between triglycerides and the ratio of free fatty acids in excess oxygen consumption after exercise was observed. The results showed that the energy supply level of lipid oxidation increased during this period. This phenomenon is an important factor influencing the increase of total excess oxygen consumption after formal exercise. Some related experiments have also been carried out to study the excessive oxygen consumption after exercise with two different exercise prescriptions: high-intensity shorttime and low-intensity longtime. The results showed that the excess oxygen consumption of high-intensity shorttime exercise prescription was significantly higher than that of low-intensity longtime exercise prescription. Regular physical activity can also improve the resting metabolic rate to some extent. Previous studies have shown that during the recovery period after exercise, the body temperature will increase to a certain extent, and this phenomenon is the key factor that causes most of the energy consumption of the body at this stage [Figure 1].
|Figure 1: Effect of high-intensity interval training exercise on the human body|
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Some studies have shown that, to some extent, the fluctuation of body temperature and muscle temperature and oxygen consumption is consistent. In addition, the literature shows that when the body's body temperature rises by 1°C within the appropriate temperature range, the basal metabolic rate of the body will increase by about 13%, and the energy consumption of the body will be increased to a corresponding extent by the increase of the basic metabolism rate of the body. The results show that there is also a statistical difference between male and female in excess oxygen consumption after exercise, and the absolute value of excess oxygen consumption after exercise is related to the body weight index. With the increase of age, the functional level of the body will decrease to a certain extent, and the resting metabolic rate will also decrease. In addition, people with training experience can improve cardiopulmonary fitness through exercise training, thus developing a running economy. Therefore, for those who have the desire to reduce fat, we can make good use of the time of excessive oxygen consumption after exercise and control weight by increasing energy metabolism during this period. In addition, the function of the respiratory system is effectively improved. Exercise helps to increase thoracic compliance, reduces breathing resistance, and increases lung volume. The results showed that the vital capacity of obese female college students increased after completing the two exercise prescriptions, and the difference was significant. This may be due to the low intensity of exercise, the small oxygen requirement per unit time and the small stimulation of pulmonary alveoli in group m compared with group h, which makes the improvement of pulmonary function not obvious [Figure 2].
| Results|| |
The effect of aerobic exercise on female college students' body form is mainly reflected in the change of body composition. In general, the body's fat-free weight is relatively constant, and fat weight is the main factor of body composition changes. For fat loss, total energy consumption is more important than that in simple exercise. Some studies have shown that high-intensity exercise can stimulate energy consumption after exercise, but low-intensity aerobic exercise cannot produce this effect. Dutch Scholar Saris et al. have found that it takes less exercise time to achieve the same energy consumption as low intensity and longtime exercise, and the energy substrates consumed by the two exercise intensities within 24 h were almost the same. Another effect of exercise on the body is by regulating the endocrine system. Compared with low-intensity exercise, the sympathetic nerve controls muscle movement, produces more adrenaline and norepinephrine, increases resting metabolic rate, stimulates energy consumption after exercise, maintains high metabolic level for a long time after exercise, and promotes the effect of weight loss. After intensive exercise, it was also observed that the increase in growth hormone and thyroxin secretion also increased the resting metabolic rate and stimulated fat depletion. These studies illustrate the molecular mechanisms, by which it can effectively lose weight. In the quiet state, the heart rate decreased with the increase of cardiac output, which suggested that the increase of heart rate reserve was an important marker for the improvement of cardiac function. Long-term regular transport can increase the activity of complex enzymes in the oxygenated respiratory chain of linear particles, thus improve the whole function of mitochondria, provide sufficient energy for myocardial pump blood, and increase the ability of myocardial contraction. The ability of blood supply is strengthened. Vital capacity can not only reflect the maximum ventilation volume of the lung but also reflect the state of lung function. Some studies have shown that exercise can promote the coordination of breathing and movement. During exercise, respiratory muscle strength is increased and lung tissue elasticity is increased by constantly changing chest and abdominal pressure [Figure 3].
|Figure 3: The effect of different intensity exercise methods on weight loss|
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| Conclusions|| |
Using less time of HIIT exercise can achieve a better weight loss effect. The mechanism may be that excessive oxygen consumption is significantly higher than that of middle- and low-intensity exercise, and excess oxygen consumption is closely related to free fatty acid metabolism after high-intensity exercise. More conducive is to the movement of fat mobilization. Compared with medium intensity, HIIT intensity load is an effective way to interfere with obese and overweight female students, and the shorter time exercise is more conducive to the persistence of weight loss; therefore, HIIT exercise is more suitable for the weight loss prescription of young people. This experiment also shows that obese female students carry out HIIT; the prescription of weight loss exercise is safe and feasible.
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Conflicts of interest
There are no conflicts of interest.
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[Figure 1], [Figure 2], [Figure 3]