The Effect of a Sprint Interval and Resistance Training Program on Body Composition, Aerobic Fitness, and Self-regulation in Young Women

Abstract

Background: Exercise has positive effects on overall health and reduces risk for several chronic diseases. Diverse program modalities are growing as a potential intervention to improve physiological and psychological outcomes. Purpose: The present study examines the effect of a 10-week sprint interval training (SIT) and resistance training program on physiological and psychological variables in young women. Methods: 37 women (M Age = 24.9±4.3, BMI = 24.7±4.3) participated in a 10-week exercise intervention, consisting of a SIT treadmill protocol and resistance training three times a week for a total of 30 sessions. Participants were randomly assigned to one of two SIT programs (0% incline and 6% incline) and assessed at baseline and post testing for body composition, muscular strength and aerobic fitness. Enjoyment was assessed via a semi-structured interview following the intervention. Results: There were no significant group by time interactions. There was a significant reduction in body fat percentage (p<0.001, Δ 2.23% & 2.52% respectively), as well as a significant increase in lean mass (p<0.001, Δ 2.59 kg & 2.56 kg, respectively), bench press (p<0.001, Δ 25.87 kg & 24.4 kg, respectively), back squat (p<0.001, Δ 69.7 kg & 64.3 kg, respectively) following the intervention for both groups. There were no significant changes in aerobic fitness, kcal intake, and body fat mass. Overall participants reported enjoying the protocol but expressed apprehension of continuing the exercise on their own. Conclusions: Our current data suggest that a SIT and resistance program accounts for positive changes on physiological and psychological variables like percentage of body fat reductions and lean mass increments, muscular strength and exercise enjoyment.