The Effect of High Intensity Training on Cardiovascular Endurance and Body Composition in Non-Athlete College Women

Faculty Mentor(s)

Professor Kyle Morrison

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Common forms of aerobic exercise consisted of running, swimming, or biking through the mid-1970s; however, aerobic-style workout videos become popular toward the end of that decade. Within the last decade, cross training and interval training have taken hold as popular exercise methods for athletes and non-athletes alike. Previous studies have demonstrated improved VO2max (aerobic fitness) values via high-intensity interval training interventions within as little as two weeks. Recently, many DVD-based high-intensity exercise training (HIET) programs have been released. One such program, P90X3, claims an average fat loss of 34% following program completion (90 days), yet no study to date has actually tested this or any other claims the exercise program has made. This study will determine how P90X3, a high-intensity training program, may affect lactate production, VO2 max, and body composition in non-athlete college women who use the program three times per week for four weeks. Twenty healthy, female college undergrads took part in the study; none of the participants were competitive athletes. Each participant took part in baseline testing which included assessment of height, weight, waist and hip circumference, body composition using the BodPod, VO2max, and maximal lactate production. During the intervention phase all participants will complete three 30-minute workout sessions per week for four weeks. However, ten participants will be in the control group completing standard aerobic exercise with resistance training and ten will be in the P90X3 experimental group. These groups were randomly selected based on baseline VO2max values. Each participant will complete post-testing to assess the effectiveness of the P90X3 program in comparison to the control-group program. Results from the intervention are forthcoming.

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