Treinamento intervalado de alta intensidade é um método prático e tempo-eficiente para melhorar a função muscular e o desempenho físico em mulheres pós-menopausadas

Abstract

The high-intensity interval training (HIIT) have shown to be an alternative timeefficient strategy in reducing body fat and increasing cardiorespiratory capacity and muscle mass. In spite of these adaptations, it is not clear whether these HIIT-induced adaptations increase muscle function (i.e. muscle strength and rate of force development) and physical performance in older people. This purpose study investigated the effects of high-intensity interval training (HIIT) on muscle strength (MS), rate of force development (RFD) and physical performance in older people, especially in postmenopausal women (PW). Thirty-four PW were divided into two groups: HIIT (n=14) and combined training (COM, n=20). The HIIT group performed a training protocol composed of ten sets of 60s of high intensity exercise (30s of stepping up and down on a step and 30s of squatting up and down with body weight as fast as possible) at 80-95% of heart rate (220 - age) or Borg scale at 7-9 interspersed by a recovery period of 60s of low intensity exercise < 60% of heart rate or Borg scale <5 (light walk). The COM group performed a training protocol composed by 30-min walk at 70% of heart rate or Borg scale at 5-6 following by five resistance exercises (three sets of 8-12 repetitions at 70% of 1-RM, with a 1.5-min rest period between sets and exercises). Both groups performed a three–day-a-week (no consecutive days) routine (training frequency: HIIT = 90.7% ± 9.2% and COM = 90.7% ± 8.3%). All participants showed overweight and normal physical performance (6WMT and SPPB). There were no significant differences between groups for age, menopause time, body mass index, physical performance, muscle strength (1-RM and MIVC) and RFD at baseline. The major finding from the present study was that 12 weeks of HIIT elicited adaptations in RDF and physical performance (but not muscle strength), which were similar to those elicited by COM. In conclusion, this study indicates that HIIT is a time-efficient strategy to improve physical performance in PW.