The Effect Of Resistance Training Combined With HIIT On Body Shape And Composition Of Sedentary Workers

Objective: the main purpose of this study is to explore the influence of high-intensity interval training combined with resistance training on the body shape and body composition of sedentary working people,so as to provide reference for the formulation of weight-loss exercise prescription.At the same time,it makes new exploration and practice in the form of training and operation mode for the exercise and fitness of sedentary working people.Methods: 125 subjects(aged 22-59 years old,height 165.32 ± 8.40 cm,weight64.47 ± 12.63kg)were recruited from a state-owned enterprise to participate in the study.The body composition,body shape(body circumference,skinfold thickness),quadriceps femoris muscle thickness and blood lipid were used as the evaluation indexes.The exercise intervention was high intensity interval training(HIIT)combined with resistance training.Each training was one hour,three times a week,for 12 weeks.The data of each index before and after the intervention were collected and analyzed.Spss20.0 was used for data analysis.Results: after 12 weeks of high-intensity interval training combined with resistance training,a series of changes appeared in various indexes.(1)In the body composition analysis,there was no significant change in body mass index BMI,fat mass and body fat percentage,muscle mass and fat free weight,but there was no significant difference;(2)The waist to hip ratio and waist to hip ratio of the subjects decreased significantly,with extremely significant differences;(3)Changes of skinfold thickness: abdominal(-3.13 ± 6.91 mm,P < 0.01),anterior superior iliac spine(-1.69 ± 5.38 mm,P < 0.05),triceps brachii(-0.28 ±3.88 mm,P = 0.381),subscapular angle(1.88 ± 6.67 mm,P < 0.05).In female subjects,abdomen(-1.06 ± 5.01 mm,P = 0.084),anterior superior iliac spine(-1.03 ± 4.7MM,P = 0.073),triceps brachii(-1.02 ± 3.8mm,P < 0.05),subscapular angle(1.19 ± 6.37 mm,P = 0.126);(4)The thickness of quadriceps femoris increased significantly in both male and female subjects after 12 weeks of comprehensive exercise intervention;(5)After intervention,total cholesterol and high / low density lipoprotein decreased significantly,and triglyceride also decreased significantly;(6)Results: the correlation between the initial value of body fat percentage and waist circumference was the highest in men,with a correlation coefficient of0.926(p<0.01).The correlation between the intervention value of body fat percentage and abdominal skin fold thickness was the highest in men,with a correlation coefficient of 0.824(p<0.01).The correlation between the initial value of body fat percentage and the initial value of hip circumference was the highest,the correlation coefficient was 0.823(P < 0.01),the correlation coefficient between the intervention value of body fat percentage and the intervention value of the thickness of anterior superior iliac spine skin fold was the highest,the correlation coefficient was 0.653(P< 0.01),and the change value of body fat percentage was only significantly correlated with the change value of the thickness of abdomen and anterior superior iliac spine skin fold(P < 0.05).Conclusion: The 12 week resistance strength training combined with high-intensity interval training has limited effect on the short-term weight loss of sedentary workers,which can significantly promote the growth of quadriceps femoris muscle thickness,reduce waist circumference,waist hip,to some extent,reduce the incidence of diabetes and other chronic diseases;there is a certain degree of skin fold thickness of abdominal and anterior iliac spine The results showed that male subjects decreased more than female subjects,which could reduce the blood lipid level of sedentary people.