Kesan “Sprint Interval Training” (SIT) ke atas indeks jisim tubuh dan peratusan lemak badan dalam kalangan individu berlebihan berat badan
Effects of Sprint Interval Training on body mass index and body fat percentage among overweight individual
DOI:
https://doi.org/10.37134/jsspj.vol7.2.3.2018Keywords:
Latihan sprint interval, indeks jisim tubuh, lemak badan, berat badan berlebihanAbstract
Pada masa kini masalah berlebihan berat badan adalah antara faktor utama masalah kesihatan di Malaysia. Pelbagai kaedah penurunan berat badan telah dicadangkan untuk mendapatkan kesan penurunan yang optimum. Beberapa penemuan terkini menunjukkan senaman tunggal secara pecutan (sprint) dapat dicadangkan sebagai kaedah senaman alternatif yang lebih cekap dari segi penjimatan masa untuk mengurangkan berat badan. Kaedah sprint interval training (SIT) dengan tempoh yang singkat iaitu 2 minggu telah menunjukkan potensi untuk menurunkan berat badan dalam kalangan individu obesiti. Dalam kajian ini, kesan latihan SIT dinilai ke atas indeks jisim tubuh (IJT), ukuran lilit pinggang (ULP), peratusan lemak badan, kadar nadi dan tekanan darah dalam kalangan individu berlebihan berat badan. Subjek kajian ini adalah pelajar Universiti Pendidikan Sultan Idris (n=10, umur 23.8±0.42) yang mempunyai berat badan berlebihan iaitu dengan purata IJT di antara 25.0 hingga 29.9 (lelaki 29.9±3.75 dan perempuan 28.74±2.6). Protokol latihan SIT bermula dengan pemanasan badan selama 1 minit, kayuhan pecut (Wingate anaerobic sprint) selama 30 saat diikuti 2 minit penyejukan badan dan 5 minit rehat untuk setiap sesi ulangan. Hasil kajian mendapati tidak terdapat perubahan signifikan kesan latihan SIT terhadap IJT, ULP, peratusan lemak badan, kadar nadi dan tekanan darah dalam kalangan individu berlebihan berat badan (p<0.05). Melalui kajian ini, dapat disimpulkan bahawa latihan SIT selama 2 minggu tidak memberi perubahan terhadap antropometri tubuh, peratusan lemak badan, kadar nadi dan tekanan darah dalam kalangan individu berlebihan berat badan. Kajian lanjutan dicadangkan pada masa akan datang dengan mengubahsuai protokol SIT dari segi tempoh dan intensiti protokol SIT.
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Nowadays, overweight is one of the major factors of health problems in Malaysia. There are various ways weight loss has been suggested to get the optimal effect. Recent findings show that the sprint single bout of exercise can be suggested as an alternative exercise method that is more efficient in terms of time saving to reduce weight. Sprint interval training (SIT) in 2 weeks shows a potential to lose weight in short period of times. In this study, the effects of SIT was assessed on body mass index (BMI), waist circumference, body fat percentage, pulse rate and blood pressure among overweight individuals. The subjects are from Universiti Pendidikan Sultan Idris (UPSI) (n=10, age 23.8±0.42) with categorized as overweight with BMI 25.0 to 29.9 (men 29.9±3.75 and women 28.74±2.6). The protocol of SIT is consist of 1-minute warm up, cycling sprinting (Wingate anaerobic sprint) for 30 seconds, followed by 2-minutes of cooling down and rest for 5-minutes for each repeated session. This study showsthat there were no significant difference on the effects of SIT on BMI, waist circumference, body fat percentage, pulse rate and blood pressure among overweight individuals (p<0.05). From this study, it can be concluded that the 2 weeks SIT does not affected body anthropometry, waist circumference, body fat percentage, pulse rate and blood pressure among overweight individuals. Further study is suggested with modification of SIT protocol in terms of duration and intensity of SIT protocol.
Keywords: training, sprint interval, body fat, body mass, overweight
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