Effects of high-intensity interval and circular exercises on aerobic, anaerobic, resting heart rate and recovery performance of beginner futsalists.

(M.A) Thesis for Master's Degree

Physical Education

Sports Physiology Orientation

Abstract:

The purpose of this research is to investigate the effect of high-intensity interval and circuit training on aerobic and anaerobic power performance , agility and resting heart rate and recovery of beginner futsal players of Islamic Azad University, Rasht branch in the first semester of 1992-1993, who had at least 2 years of experience in non-professional teams. The statistical sample of the research was 30 male student athletes with an average height of 1.75 meters and weight of 72.22 kg, who were selected as available and voluntary samples. The subjects performed interval exercises with an intensity of 90% of the maximum strength and circular exercises with an intensity of 75% of the maximum strength and with a time interval of 72 hours, on 2 days a week for 12 sessions. Then the dependent variables of the research including aerobic power, anaerobic power, agility, resting heart rate and recovery heart rate were measured before and after the exercises. Findings were analyzed using the Kalmogrof-Smirnov test, one-way analysis of variance, and Tukey's post hoc test at a significance level of less than 0.05. The results showed that the amount of anaerobic power increased by 05.14 ± 47.84 in the interval and 84.47 ± 05.14 in the circle. The amount of agility decreased by 16.35 ± 0.55 seconds in the interval and 16.71 ± 0.56 seconds in the circle. The resting heart rate decreased in the interval 65.80 ± 3.45 and in the circle 68.70 ± 4.90. The recovery heart rate has decreased in the interval of 117.10±4.09 and in a circle from 5.35±120.60. These results showed that there was no significant difference in the two groups. Also, the findings of the research showed that the aerobic capacity in the interval group was 57.32 ± 1.48 and in the circle it was 55.52 ± 2.04 ml/min/kg, which indicates a significant difference in the two groups (P ? 0.05). According to the findings, it can be concluded that high-intensity interval and circuit training can improve anaerobic capacity, agility, resting heart rate and recovery heart rate. But it seems that interval training is a more effective method than circular training to increase people's aerobic capacity.

Keywords: Interval training, circuit training, heart rate training

High-intensity interval training has been used by sports elites for several decades. However, it remains the focus of researchers. These exercises are performed in the form of movement in short intervals, which are performed with approximately maximum intensity.  The meaning of the maximum intensity as a percentage of the speed obtained at the maximum aerobic power is called VO 2max [1]. Research showed that these exercises are an effective and efficient way to save time for the aerobic development of athletes compared to traditional endurance exercises. In the open ring of sports teams, the training time is often limited, because many physical, tactical and technical fields require attention in a short training period (121). Especially, the importance of this issue increases when this type of exercise has a positive effect on improving the performance of muscle strength, power, speed, hypertrophy, muscle endurance, movement performance, balance and sports coordination of people (86). Typically, resistance training was used in the past as (increasing strength and muscle hypertrophy) in bodybuilding athletes. However, we now have a better understanding of the health benefits of this type of training. So that it has significant popularity among national health organizations such as (American Sports Medicine[2] and American Heart Association[3]) (10,11). On the other hand, it is used for most populations, including teenagers, healthy adults, the elderly, and clinical populations (58). This highly popular game around the world has been held every 4 years since 1989 with the participation of 16 national teams.Futsal is played 5 on 5 with unlimited substitutions. As a result, this sport requires high physical demands in many movement analyzes (38). It is so that football is played in a large area and in two 45-minute periods, while futsal is played in a small area with an area of ??(40x20) meters and with two 20-minute periods with higher intensity (102). On the other hand, with the analyzes carried out in the amount of distance covered, distance and different intensities, the similarities of this sport are more similar to handball and basketball (40). Also, research indicates that futsal has more demands on maximum running speed with high intensity and frequent than other sports (28). Heart rate estimates of futsal players have been recorded in the range of 170 to 190 beats per minute (102). or reaches a range of 85–95% of your maximum heart rate (79). Meanwhile, the heart rate during football matches between the first and second half has been reported between 155 and 171 beats per minute (102). This intensity may be due to the greater anaerobic metabolism of futsal than soccer (40). For this reason, it requires different contributions from energy systems (28). According to the summary of time in the futsal game, the dominant metabolism is aerobic, however, the main activities of the game include short-term and high-intensity movements that are supported through anaerobic resources (28,112). In the analyzes performed in the sports movements of the teams, it has been shown that the decisive moments in a game are often short-term and with high speed intensity in a wide range from 10 to 30 meters or a duration of 2 to 4 seconds (112). In addition, a recent study showed that professional futsal players run at a speed higher than 15 km/h 5-12% of the time during the actual match (28). This reason has caused most researchers to focus on increasing the aerobic and anaerobic capacity of athletes (102). Many previous studies have reported that aerobic capacity and anaerobic power can be improved with speed-based training programs, even though these athletes were traditionally trained and benefited from different running training without a ball (106).  Buchinit et al.[4] and Gabet[5] stated that there is a significant difference between training based on sports and traditional skills in terms of speed and aerobic capacity (34,63).   Other studies have recommended the development of both training-based and traditional skills to develop technical skill and physical performance (62,65). Training-based skills are increasingly used as a method of training and a means to improve the performance of training-based skills and to simulate the movement patterns of sports teams in competitive conditions and under fatigue pressure (64). Circuit training is also a combination of anaerobic exercises that are performed sequentially to achieve suitable cardiovascular conditions (74). These exercises are used as the most common way to save training time due to lighter loads (74). The five common elements to reach fitness in every athlete include speed, flexibility, skill, endurance and strength. Elite athletes believe that the basis of their success is the development of these factors by speeding up in short distances to prepare for sports competitions (24). High-speed training requires designing activities with maximum running speed, acceleration and agility (93). The ability to be agile means to stop, start and move in different directions (74). Repetitive movements are exercises that are very important in the training program of athletes in helping specific muscles of the body to prevent competition fatigue (74). Running at high speed is a function of the frequency of taking long steps, endurance and speed, which is in the form of kinetic efficiency, this physical ability is influenced by strength, flexibility and the nervous system (74).