Štiritedenski program občasnega posta in visoko intenzivne intervalne vadbe : diplomsko delo

Vavken, Anže (author), Majerič, Matej (mentor)

Ohranjanje normalne telesne mase, brez pridobivanja odvečnih kilogramov, je v sodobni družbi izziv za več milijonov ljudi. Zaradi tega se veliko posameznikov loteva različnih diet. V tem diplomskem delu smo preučili program štiritedenskega občasnega posta v kombinaciji z visoko intenzivno intervalno vadbo. V raziskavi je sodelovalo 8 oseb, starih med 21 in 22 let, od katerih so bile 4 ženskega in 4 moškega spola. Moški udeleženci so imeli pred pričetkom izvajanja programa povprečen indeks telesne mase 28,6 kg/m2, ženske pa 21,0 kg/m2. V času izvajanja programa so se udeleženci prehranjevali po metodi občasnega posta. To pomeni, da so se moški vsak dan postili 16 ur, ženske pa 14 ur. Udeleženci so trikrat na teden izvajali tudi visoko intenzivno intervalno vadbo. Pred pričetkom in po končanem programu smo izvedli meritve telesne sestave z BIA-metodo. Za oceno počutja, prehranskih navad in nadzora vnosa količine ter kakovosti hrane smo uporabili anketni vprašalnik. Podatke smo analizirali s programom SPSS za Windows. Ugotovili smo, da je med začetnim in končnim stanjem prišlo do statistično značilnih razlik pri telesni masi (– 1,5 kg, p = 0,045), indeksu telesne mase (– 0,5, p = 0,029) in deležu telesne maščobe (– 2,1 %, p = 0,009). Pri količini mišične mase pa med začetnim in končnim stanjem nismo ugotovili statistično značilnih razlik (+ 0,2 kg, p = 0,768). Pri analizi anketnega vprašalnika smo med začetnim in končnim stanjem ugotovili statistično značilne razlike pri naslednjih spremenljivkah: količina spanja (– 1,15, p = 0,015), uživanje zelenjave (– 0,72, p = 0,008), uživanje sadja (– 0,71, p = 0,008), uživanje sladkarij (+ 1,0, p = 0,004) in pitje sokov (+ 1,0, p = 0,004). Statistično značilne razlike smo ugotovili tudi pri samonadzoru pri prehranjevanju (– 1,43, p = 0,000). Analiza rezultatov telesne sestave je pokazala, da je štiritedenski program občasnega posta in visoko intenzivne intervalne vadbe pri merjencih vplival na zmanjšanje telesne mase (– 1,5 kg, p = 0,045). Glede na to, da se delež mišične mase ni bistveno spremenil (+ 0,2 kg, p = 0,768), sklepamo, da se je telesna masa merjencev zmanjšala zaradi zmanjšanja deleža telesne maščobe (– 2,1 %, p = 0,009). Analiza programa z vidika prehranskih navad je pokazala, da so merjenci med postenjem občutili povišan nivo energije ter povečali samonadzor prehranjevanja z vidika vnosa količine in kakovosti hrane. Omejitve naše raziskave se kažejo v majhnem številu preizkušancev in nenadzorovani vadbi. Ugotovitve so uporabne kot izhodišče za nadaljnje natančnejše raziskave na tem področju.

• Language: Slovenian
• Keywords: občasni post, visoko intenzivna intervalna vadba, telesna sestava
• Work type: Bachelor thesis/paper
• Typology: 2.11 - Undergraduate Thesis
• Organization: FŠ - Faculty of Sport
• Year: 2017
• PID: 20.500.12556/RUL-95272
• COBISS.SI-ID: 5199793
• Publication date in RUL: 20.09.2017

Secondary language

• Language: English
• Title: Four week program of intermittent fasting and high intensity interval training

Abstract

Maintaining normal body weight without gaining extra pounds is a challenge for millions of people in a modern society. For this, most people use different diets. In this thesis, we have studied the four-week program of intermittent fasting combined with high intensity interval training. The study involved eight people aged between 21 and 22 years, of which four were female and four males. Prior to the beginning of the program male participants had an average body mass index of 28,6; women participants 21,0. Participants followed an intermittent fasting diet. This means, that the men fasted every day for 16 hours and women for 14 hours. Participants did high intensity interval training three times a week. Before starting and after the program we did measurements of body composition with BIA method. For the assessment of well-being, characteristics of eating habits and control of the quantity and quality of food, we used a questionnaire. We analysed the data using SPSS for Windows. During the starting and the final state, we found a statistically significant difference in body weight (- 1,5 kg, p = 0,045), body mass index (- 0,5, p = 0,029) and the percentage of body fat (- 2,1 %, p = 0,009). In the quantity of muscle mass during initial to final state, we have not found a statistically significant differences (+ 0,2, p = 0,768). In the analysis of the questionnaire, the statistically significant differences were found in the following variables: the quantity of sleep (- 1,15, p = 0,015), consumption of vegetables (- 0,72, p = 0,008), fruit (-0,71, p = 0,008), sugar (+ 1,0, p = 0,004) and juice (+ 1,0, p = 0,004). Statistically significant differences were also observed in the self-control in feeding (- 1,43, p = 0,000). An analysis of body composition results showed that the fourweek program of intermittent fasting and high intensity interval training had an impact on weight loss (- 1,5, p = 0,045). Considering that the percentage of muscle mass didn’t change significantly (+ 0,2, p = 0,768), we assume that the body weight decreased due to a decrease in the proportion of body fat (- 2,1 %, p = 0,009). The analysis of the dietary habits showed that during intermittent fasting participants experienced increased levels of energy and increased self-control over eating in terms of quantity and quality of food. The limitations of our research are reflected in a small number of test subjects and uncontrolled exercise. The findings are useful as a starting point for further more detailed research in this field.

• Keywords: intermittent fasting, high intensity interval training, body composition