Effects of a high-intensity interval training protocol based on functional exercises on performance and body composition in handball female players

Diego Alonso-Fernández, Fabio Lima-Correa, Águeda Gutierrez-Sánchez, Olaia Abadía-García de Vicuña

Abstract

The aim of this study is to measure the impact of 8-week high-intensity interval training (HIIT) based on functional exercises on the following variables in handball female players: weight (kg), body mass index (BMI), % fat, jumping (cm), repeated sprint ability (RSA), aerobic capacity. Fourteen female players were randomly assigned either to an experimental group (GE, n=7) which would undertake a “mixed functional HIIT” (combining strength, coordination and plyometric exercises) before training sessions, or to a control group (GC, n=7), in which HIIT was replaced by usual warm-up exercises in the field. The intervention programme lasted 8 weeks, with two training sessions a week. A pre-test and post-test on each variable were carried out. The intra-group GC analysis showed no significant changes between the pre- and post-test in any variable. Figures for the GE, though, showed significant changes: a 3.45% (d=0.67) reduction in % fat of players, RSA execution time went down by 7.22% RSA (d=0.82), and VO2max increased by 6.19% (d=0.78). These results seem to point to “mixed functional HIIT” as an effective strategy to improve body composition and performance in female handball players.

Keywords

TEAM SPORT, HIIT, VO2MAX, DEVELOP AND POWER, TIME-EFFICIENT TRAINING, REPEAT SPRINT ABILITY RSA

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DOI: https://doi.org/10.14198/jhse.2017.124.05





License URL: http://creativecommons.org/licenses/by-nc-nd/3.0/