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COMPARAÇÃO DO EPOC E GASTO ENERGÉTICO DE RECUPERAÇÃO ENTRE HIIT E AERÓBICOS CONTÍNUOS

COMPARISON OF EPOC AND RECOVERY ENERGY EXPENDITURE BETWEEN HIIT AND CONTINUOUS AEROBIC EXERCISE TRAINING

COMPARACIÓN DEL EPOC Y GASTO ENERGÉTICO DE RECUPERACIÓN ENTRE HIIT Y AERÓBICOS CONTINUOS

Mateus Ahlert, Fernando Matzenbacher, José Carlos dos Santos Albarello, Gustavo Henrique Halmenschlager

1. Universidade de Passo Fundo, Faculdade de Educação Física e Fisioterapia. Passo Fundo, RS, Brasil.

Mateus Ahlert dos Santos. Rua Tolentina Campos, 145, Elisa, Tapera, RS, Brasil. 99490-000. mateus_ahlert@outlook.com

Recebido em 13/06/2017
Aceito em 16/10/2018

Resumo

Objectives: The objective of this study was to compare EPOC - excess post-exercise oxygen consumption and recovery energy expenditure between high intensity interval aerobic exercise (HIIT) and continuous aerobic exercise in adult amateur runners. Methods: The study included 10 runners, with a mean age of 35.7 ± 5.87 years, height 1.69 ± 0.11 m; body mass 74.13 ± 11.26 kg; fat percentage 19.31 ± 4.27% and maximal oxygen consumption (VO2max) of 3.50 ± 0.64 l/kg/min-1. The continuous aerobic exercise protocol consisted of 20 minutes of running with intensity of 70-75% HRmax. Two 20-second cycles of 8 sprints were performed for HIIT at the highest possible speed, with 10 seconds of rest and a 3-minute interval between cycles. The sample group performed the two protocols at least 48 hours and at most one week apart. EPOC was observed using ergospirometry after the running protocols, and mean consumption was analyzed between 25-30 minutes after exercise. Oxygen consumption at 9-10 minutes was used for resting consumption. The study has a cross-sectional experimental design. Results: Oxygen consumption of 0.57 ± 0.29l/kg/min1 and energy expenditure of 2.84 ± 1.44 kcal/min were observed for continuous aerobic exercise, with values of 0.61 ± 0.62 l/kg/min-1and 3.06 ± 1.10 kcal/min respectively (p <0.05) for HIIT. Conclusion: The protocols performed did not show a statistically significant difference in terms of EPOC and energy expenditure, but the performance of HIIT increased lipid metabolism for exercise recovery, which may favor the weight loss process. Moreover, this activity model takes up less time. Level of evidence I, randomized clinical trial.

Palavras-chave: High-intensity interval training; Oxygen consumption; Aerobic exercise; Energy expenditure.

Abstract

Objectives: The objective of this study was to compare EPOC - excess post-exercise oxygen consumption and recovery energy expenditure between high intensity interval aerobic exercise (HIIT) and continuous aerobic exercise in adult amateur runners. Methods: The study included 10 runners, with a mean age of 35.7 ± 5.87 years, height 1.69 ± 0.11 m; body mass 74.13 ± 11.26 kg; fat percentage 19.31 ± 4.27% and maximal oxygen consumption (VO2max) of 3.50 ± 0.64 l/kg/min-1. The continuous aerobic exercise protocol consisted of 20 minutes of running with intensity of 70-75% HRmax. Two 20-second cycles of 8 sprints were performed for HIIT at the highest possible speed, with 10 seconds of rest and a 3-minute interval between cycles. The sample group performed the two protocols at least 48 hours and at most one week apart. EPOC was observed using ergospirometry after the running protocols, and mean consumption was analyzed between 25-30 minutes after exercise. Oxygen consumption at 9-10 minutes was used for resting consumption. The study has a cross-sectional experimental design. Results: Oxygen consumption of 0.57 ± 0.29l/kg/min1 and energy expenditure of 2.84 ± 1.44 kcal/min were observed for continuous aerobic exercise, with values of 0.61 ± 0.62 l/kg/min-1and 3.06 ± 1.10 kcal/min respectively (p <0.05) for HIIT. Conclusion: The protocols performed did not show a statistically significant difference in terms of EPOC and energy expenditure, but the performance of HIIT increased lipid metabolism for exercise recovery, which may favor the weight loss process. Moreover, this activity model takes up less time. Level of evidence I, randomized clinical trial.

Keywords: High-intensity interval training; Oxygen consumption; Aerobic exercise; Energy expenditure.

Resumen

Objetivos: El presente estudio tuvo como objetivo comparar el EPOC - consumo excesivo de oxígeno post ejercicio - y el gasto energético en la recuperación entre el ejercicio aeróbico con intervalos de alta intensidad (HIIT) y los aeróbicos continuos en corredores amateurs adultos. Métodos: Formaron parte del estudio 10 corredores con edad promedio de 35,7 ± 5,87 años, estatura 1,69 ± 0,11 m; masa corporal 74,13 ± 11,26 kg; porcentual de grasa 19,31 ± 4,27% y consumo máximo de oxígeno (VO2máx.) de 3,50 ± 0,64 l/kg/min-1. El protocolo de ejercicio aeróbico continuo consistió en 20 minutos de carrera con intensidad de 70-75% FCM. Para HIIT fueron realizados dos ciclos de 8 sprints de carrera en la mayor velocidad posible, con duración de 20 segundos/10 segundos de descanso y tres minutos de intervalo entre los ciclos. La muestra realizó los dos protocolos con como mínimo 48 horas y como máximo una semana de intervalo. Después de los protocolos de carrera, se observó el EPOC a través de la ergoespirometría y fue analizado el consumo promedio entre 25-30 minutos después del ejercicio. Para el consumo en reposo, se utilizó el consumo de oxígeno de 9-10 minutos. El estudio posee delineación experimental del tipo transversal. Resultados: Se observó un consumo de oxígeno de 0,57 ± 0,29 l/kg/min-1 y un gasto energético de 2,84 ± 1,44 kcal/min para el ejercicio aeróbico continuo, ya para el HIIT 0,61 ± 0,62 l/kg/min-1 y 3,06 ± 1,10 kcal/min respectivamente (p<0,05). Conclusión: Los protocolos realizados no demostraron diferencia estadística significativa con relación al EPOC y al gasto energético, aunque la realización del HIIT aumentó el metabolismo de los lípidos para la recuperación del ejercicio, pudiendo favorecer el proceso de adelgazamiento, además de ser necesario un menor tiempo para practicar ese modelo de actividad. Nivel de evidencia I, estudio clínico aleatorizado.

Palabras-clave: Entrenamiento en intervalos de alta intensidad; Consumo de oxígeno; Ejercicio aeróbico; Gasto de energía.

 

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