Physical activity in the therapy of overweight and obesity in children and adolescents. Needs and recommendations for intervention programs
and | Oct 28, 2017
About this article
Article Category: Physical Activity/Aktywność Fizyczna
Published Online: Oct 28, 2017
Page range: 224 - 234
Received: Jun 07, 2017
Accepted: Jul 25, 2017
DOI: https://doi.org/10.34763/devperiodmed.20172103.224234
© 2017 Wiesław Osiński, Adam Kantanista, published by Sciendo
This work is licensed under the Creative Commons Attribution 4.0 International License.
Individual components of high-intensity interval training (HIIT) aimed at the reduction of body weight, in the form of sprint interval training (SIT). Tabela II. Poszczególne elementy treningu interwałowego o wysokiej intensywności (HIIT) ukierunkowanego na redukcję masy ciała, w formule interwałowego treningu sprinterskiego (SIT).
| Interval exercises in body weight reduction |
|---|
| 1. Intensity: 90-95% of VOmax 2 |
| 2. Duration of the interval exercise: 10-30 s |
| 3. Duration of the restitution break: 20-30 s |
| 4. Number of repetitions (cycles): 5-15 |
| 5. Total duration of the interval exercises: 50-300 s |
| 6. Duration of the restitution break between repetitions (cycles): 60-180 s |
| 7. Total duration of the training: 15-25 min |
| 8. Exercise forms: for example marching or running – on a treadmill or outdoors, exercise on a cycling ergometer, |
| climbing the stairs, running, marching at a fast pace, swimming, jump-rope workout. |
| Formy ćwiczeń: na przykład marsze lub bieganie – na bieżni mechanicznej lub w terenie, jazda na rowerze stacjonarnym, |
| 9. Frequency: 2-3 times per week |
| 10. Duration of the program: 3-6 months |
General guidelines regarding aerobic exercises aimed at body weight reduction. Tabela I. Ogólne zalecenia dotyczące ćwiczeń aerobowych ukierunkowanych na obniżenie masy ciała.
| Aerobic exercises in body weight reduction |
|---|
| 1. Form: suitable for activation of large muscle groups and long-term maintenance of aerobic work |
| 2. Intensity: if not contraindicated otherwise, initially 40-60%, and then 60-70% of VOmax or HRR 2 |
| 3. Frequency: whenever possible, initially 2-3 moderate-intensity training sessions per week, and then 1. a gradual increase to 4-5 or even 7 sessions weekly 1. |
| 4. Duration of the training: determined by individual needs and objectives. Duration of aerobic activity should be gradually 1. and systematically increased, from 15-30 min to 60 min, but still at a recommended intensity level; 1. whenever possible and justified, the duration of exercises can be increased up to 300 min/week 1. |
| 5. Duration of the program: depending on target body weight reduction and individual response to training 1. and dietary therapy. However, it should be remembered that physical exercises are a key determinant of health, 1. and thus, should never be abandoned at any point in a lifetime! 1. |