Determination of the effect of high intensity interval training on the physical structure of mature women

Abstract

High-intensity interval training, or Tabata training, is a fitness training method that aims to perform the maximum number of movements in the minimum amount of time. We decided to establish the effect of high-intensity training according to the Tabata protocol on the physique of mature women. At the beginning of training, 2 rounds were conducted (August - September 2021), during November 2021 - January 2022, 3 rounds were conducted, in February 2022, 4 tabata rounds were already used, but, unfortunately, the study had to interrupt. The purpose of our work was to determine the effectiveness of high-intensity training according to the Tabata protocol on the physique of women of the second mature age. Standing height, weight, circumference of the body (chest, waist, shoulder, thigh, lower leg), thickness of fat folds, as well as derivative indicators: optimal mass, density, fat and fat-free components of the body were determined. In tabata training, we used plyometric exercises, strength exercises with own body weight, strength exercises with light weight. For example: jumps, push-ups, squats, lunges, jumps, sudden accelerations, fit ball exercises, punches and kicks, sprints, etc. Objectives of the study: Determine the main anthropometric indicators of women of mature age of the control and experimental groups and calculate the derived indicators according to the appropriate formulas. To analyze the effectiveness of high-intensity interval training sessions (according to the Tabata protocol) on the indicators we determined. As a result, it was established that high-intensity interval training sessions according to the Tabata protocol have a significant effect on the physical condition of the body of mature women. They have a significant impact on the anthropometric indicators of women of mature age. A significant decrease in the fat component of body weight, an increase in the muscle component, as well as a decrease in body weight and body contours (waist, chest, hip, and leg) were shown. In women who practiced according to this system, all the main indicators characterizing the physical condition quickly and significantly improved.