Date of Award


Degree Type


Degree Name

Master of Science


Dr. Peter W.R. Lemon


Repeated high intensity, short duration exercise, (sprint interval training, SIT) has been shown to be a time efficient strategy to induce aerobic and anaerobic adaptations in both men and women. Body composition changes have been shown in men but the effects in women are unclear. This study assessed body composition, waist circumference (WC) VC>2max, rating of perceived exertion (RPE), anaerobic peak power, and the blood lipid profile after SIT. Fifteen female participants trained 3x/wk for 6 weeks: 30 sec all-out sprints (manually driven treadmill), 4-6 bouts/session, 4 min recovery/bout vs. control (n=9). The control group did not adhere to the control protocol with several undertaking training and/or weight loss programs during the duration of the study and thus analysis was reserved to the training group. Significant improvements (p<0.05) occurred for body fat %, fat mass, WC, VC^max, and anaerobic power within the training group. Body fat %, fat mass and waist circumference decreased by 6.9 % (24.7 ± 4.9 to 23.0 ± 4.6%), 7.9% (15.1 ± 3.6 to 13.9 ± 3.4 kg) and 3.5% (80.1 ± 4.2 to 77.3 ± 4.4 cm) respectively. VC^max increased 9.6% (46.0 ±4.6 to 50.4 ±5.5 ml-kg'1min'1). Anaerobic peak power, increased by 3.8% (0.64kph). Three day food records were analyzed for energy (kJ), CHO (g), PRO (g) and FAT (g) intake with no difference pre/post training (p<0.05). No significant changes in body mass, RPE or the blood lipid profile: TC (p=0.684), HDL (p=0.398), LDL (p=0.494), TG (p=0.087), and TC:HDL (p=0.733). SIT resulted in similar aerobic and anaerobic adaptations as in men and positive but substantially less body fat losses than observed in men in our lab. SIT may be a time efficient strategy to help combat the rising obesity epidemic and ameliorate health of both men and women.



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