Post on 31-Aug-2020
Miraj Medical Centre’s Journal F Physiotherapy 2019 VOL 1 NO.1 18 www.mmcjopt.org
“EFFECT OF HIGH INTENSITY CIRCUIT TRAINING ON WEIGHT
LOSS IN SEDENTARY WORKERS”
Dr. Sachin Maghade (M.P. T)1, Dr. Abhijit D. Diwate (M.P.Th, PhD)2
, Dr.Arijit
Kumar Das(M.P.Th)3,
1Assistant Professor, College of Physiotherapy, Wanless Hospital, Miraj Medical
Centre, Miraj.
2Professor, DVVPF’s College of Physiotherapy. Ahmednagar
3Associate Professor, DVVPF’s College of Physiotherapy. Ahmednagar
Address all correspondence and requests for
permission: Dr. Sachin Maghade
dr.sachinmaghade@gmail.com
+919545789572
Copyright: 2019 Miraj Medical Centre’s Journal of Physiotherapy
ABSTRACT
Background: Sedentary work is
defined as the job that demands the
majority of the time to be spent in sitting
with occasional walking and standing.
According to the World Health
Organization (WHO), physical inactivity
along with overweight and obesity are
among the leading risk factors that are
responsible for the increasing risk of
chronic diseases such as
cardiovascular diseases, diabetes, and
cancer. High intensity circuit training
(HICT) combines aerobic and
resistance training into a single exercise
bout lasting approximately 7 minutes’
bout 2 to 3 times. Materials &
Methodology: Experimental study
design. Total duration of the study was
12 Months. Subject with Obesity, (BMI
≥25and less than ≤29 overweight) were
taken. A total of 56 subjects were
included for the study. Procedure:
After obtaining clearance from the
ethical committee, subjects were
selected based on the inclusion and
exclusion criteria by purposive sampling
method. Before starting the exercise
one information and demonstration
class was taken for all subjects. Each
exercises was performed for 30
seconds, with 10 seconds of transition
time between bouts. Total time for the
entire circuit workout is approximately 7
Miraj Medical Centre’s Journal F Physiotherapy 2019 VOL 1 NO.1 19 www.mmcjopt.org
minutes. Statistical Analysis: The
results were analyzed by using the
Student’s t-test,where the Statistical
significance was set at P<0.05. Result:
The study shows statistically significant
(p<0.001) results in overweight
sedentary worker when the individuals
went through high-intensity circuit
training. There was a marked reduction
in the Body Mass Index, Waist Hip
Ratio, and Skinfold measurement at
arm, forearm, abdominal, thigh and calf
region, Brief Fatigue Inventory and
blood pressure. Conclusion: This
study concluded that; high-intensity
circuit training is efficient in reducing
weight, mental fatigue and blood
pressure in sedentary workers.
INTRODUCTION:
The word ‘Sedentary’ literally
means “a person who spends maximum
time in sitting or is somewhat inactive or
doing very minimal physical activity.
Sedentary work is defined as the job
that demands the majority of the time to
be spent in sitting with occasional
walking and standing. (1)Sedentary is
defined as the absence of moderate-to-
vigorous physical activity.(2) Earl S Ford
at el. Studied that sedentary can be
difined as activities having a metabolic
expenditure ranging from <1.0 MET
(one MET is resting energy expenditure
set at 3.5 ml of oxygen/kg body
mass/min) to_1.5 METs. (3)
National population has crossed
1.21 billion according to the last
government census carried out in 2011.
The population in the working age
group of 15-64 years is constantly on
the rise and is estimated to be 65.7 %
according to World Bank Economic
Survey Report, 2014.(4) 7-minute
workout or HICT is a relatively new
exercise program which is gaining
popularity, especially among the office
going, city dwelling people, who are
hard pressed for time and cannot give
an hour a day at the physical fitness
training. Sedentary workers with their
work don’t have time for regular jogging,
walking and cannot give an hour a day
at the gym. High intensity circuit training
for 7-minute exercise can be better and
effective in improving physical fitness or
physical activity. In HICT one performes
2-3 circuits of high intensity exercises,
where one circuit means a mixed bag of
aerobic and resistance exercises, done
Miraj Medical Centre’s Journal F Physiotherapy 2019 VOL 1 NO.1 20 www.mmcjopt.org
FLOW CHART
56 sample size Based on inclusion of PAR-Q, & IPAQ scale
Orientation class
Pre assessment- BP, WHR,
Body circumference, BMI &
Mental fatigue)
Combine aerobic & resistance exercise 8:30am 7 Minute workout
Exercises are-
Each exercise performed for 30 seconds
10 seconds of transition time between
bouts
5 days in a week for total 1month
Post intervention (BP, WHR, Body
circumference, BMI & Mental fatigue
Result & statistically analysed.
1. Jumping jacks
2. Wall sit 3. Push-up 4. Abdominal crunch 5. Step-up onto chair 6. Squat 7. Triceps dip on chair 8. Plank Core 9. High knees/running in place 10. Lunge 11. Push-up and rotation 12. Side plank
Miraj Medical Centre’s Journal F Physiotherapy 2019 VOL 1 NO.1 21 www.mmcjopt.org
with little time between them. One such
circuit lasts for nearly 7 minutes.
Research has shown benefits for as
little as 4 minutes of HICT in previously
sedentary people.
However, the optimal time
recommended is 20 minutes or 3
circuits/day. (5) Therefore, this study is
mainly to find out the effect and save the
sedentary worker time and give them
better mode of physical activity by 7-
minute-high intensity circuit training.
MATERIALS & METHODOLOGY:
Study design was experimental.
Study was contacted at Dr. Vithalrao
Vikhe Patil Memorial Hospital
Ahmednagar. Total duration of the
study was 12 Months. Sample Size was
calculated statistically. [ (α (.2 Telt)=5%
,β =20% Effect size 5 than Standard
deviation change in outcome S (for
BMI=1.340)] and the final sample size
was 56 . Sampling method use was
purposive sampling. Outcome
measures were Body mass index (BMI),
Brief fatigue inventory (BFI), Waist hip
ratio, Body circumference (Skin Fold
Measurement), Blood pressure (BP).
Inclusion criteria was that subject must
fulfill sedentary behavior crteria as per
International Physical Activity
Questionnaire (IPAQ) and Physical
Activity Readiness Questionnaire
(PAR-Q) both males and females with
age ranging between 35 to 49 year
based on the sedentary definition with
obesity risk factor (BMI ≥25and less
than ≤29 overweight). Exclusion criteria
were subject with any diagnosed
medical disability/ deformity which were
barrier for exercise.
PROCEDURE:
After obtaining clearance from
the ethical committee, subjects were
selected based on the inclusion and
exclusion criteria by purposive sampling
method. All subjects fulfilling the
sedentary behavior criteria by IPAQ and
PAR-Q screening were included.
Information was given to the subjects
about the study and its benefits and
risks in their own language and an
informed consent was taken from them.
A total of 56 subjects were included for
the study.
Exercises were performed as
group therapy. Timing was kept uniform
at 8:30 am to avoid the effect of
physiological changes in body at
different times of the day. And exercise
was given every week for 5days
(Monday to Friday) continuously and 2
days’ rest for 4 weeks.
Miraj Medical Centre’s Journal F Physiotherapy 2019 VOL 1 NO.1 22 www.mmcjopt.org
Before starting the intervention,
there was an information and
demonstration class which was taken
for all the subjects, where all the
techniques were explained and
instruction to continue their daily food
habits and activities was given. During
that one month of their exercise plan,
they were asked not to change (add or
reduce) their regular activities and food
habits. The same information was
mentioned in the consent form & written
consent was taken for the same. This
would help in reducing the bias of
activity and nutritional effusion study.
High intensity circuit training
exercises as per American College of
Sports Medicine (2013) states that the
approach combines aerobic and
resistance training into a single exercise
bout lasting approximately 7 minutes
and named it ‘7 MINUTE WORK OUT’.
Each exercise is performed for 30
seconds, with 10 seconds of transition
time between bouts. Total time for the
entire circuit workout is approximately 7
minutes. These exercises were given
for 5 days in a week for a total of one
month.
The Exercises were: - Jumping
jacks Total body, wall sit Lower body,
Push-up Upper body, Abdominal
crunch Core, Step-up onto chair Total
body, Squat Lower body, Triceps dip on
chair Upper body, Plank Core, High
knees/running in place Total body,
Lunge Lower body, Push-up and
rotation Upper body and Side Plank
The 7 MINUTE WORKOUT APP
on an android based phone was used
as a guide for proper technique by the
subjects. Even 7minute workout
animation video with instructions were
used to explain all the techniques. Pre
exercise- demographic data, BP,
height, weight and BMI was taken. Pre
exercise and post exercise Waist hip
ratio was measured using tape.
Measurement for the waist was taken at
the level of midpoint between the lower
margin or last palpable rib and top of
iliac crest. The hip circumference
measurement was taken on the wide
portion of the buttock with tape parallel
to the floor.
Pre exercise and post exercise
Body circumference by skin fold
caliper was taken in the five most
common sites for girth measurements.
1. Abdomen: 1 inch above the
umbilicus
2. Thigh: upper thigh, just below
the buttocks
Miraj Medical Centre’s Journal F Physiotherapy 2019 VOL 1 NO.1 23 www.mmcjopt.org
4. Tight upper arm: palm up,
arm straight and extended in
front of the body; taken at the
midpoint between the shoulder
and the elbow
5. Right forearm: maximum
girth with the arm extended in
front of the body
6. Calf: widest girth midway
between the ankle and knee
Pre exercise and post exercise Brief
Fatigue Inventory Questionnaire was
taken for mental fatigue assessment.
Blood Pressure was taken immediate
after exercise on every 5th day. All the
data was noted on data collection
sheets. At end of the protocol again the
BP, BMI, waist hip ratio, body
circumference by skin fold caliper and
Brief Fatigue Inventory Questioner was
taken. All the data was statistically
analyzed.
STATISTICAL ANALYSIS:
Statistical analysis was
performed using the SPSS software,
version 16.0 (SPSS, Inc., Chicago, IL).
Data were expressed as mean ±
standard deviation (SD). The results
were analyzed by using the Student’s t-
test . Statistical significance was set at
P<0.05.
Sample size was statisticly
calculted using the bellow mentioned
formula-
(α (.2 Telt)=5%
β =20%
Minimum calculated sample size: 56
The non-parametric tests were
chosen for the analysis of most of the
results, because the sample size was
small. The p-value was set at 0.05. The
difference within every group between
pre- and post-test was measured with
related samples using Mann-Whitney
test and the independent samples were
analysed using Kruskal-Wallis test.
In all cases, P <0.05 was taken
as the level of significance for two-tailed
tests. The results were presented as
mean ± SD. To calculate differences
between pre and post HICT program
measurements for BMI, WHR, Skin fold
measurement (arm, forearm, thigh, calf
and abdomen), brief fatigue inventory
scale and resting blood pressure data
were statistically analysed using an
unpaired t-test. one-way ANOVA with
repeated measures (i.e., time) was
performed on dependent variables:
resting blood pressure (exercise
sessions1-12) and time for completion
(before weeks 1, 2, and 3 and one day
after HICT program)
Miraj Medical Centre’s Journal F Physiotherapy 2019 VOL 1 NO.1 24 www.mmcjopt.org
RESULT
Table no.1 Comparison of Pre and Post Body Mass Index and Waist Hip Ratio
Outcome
measurements
Pre Exercise
Mean ±SD
Post Exercise
Mean±SD
µ-value P value
BMI 27.12±0.7 26.5±0.7 962.00 0.0004
WHR 1.15±0.2 1.02±0.1 1208.00 0.0363
Table 1 On comparison of pre-post body mass index and waist hip ratio in sedentary
workers using Mann-Whitney unpaired test, p value was < 0.05, which is statistically
significant
Graph no.1 Comparison of Pre and Post Body Mass Index and waist hip ratio
Graph 1 shows that there is a significant difference in the pre-test and post-test
values of body mass index and waist hip ratio in sedentary workers who underwent
high intensity circuit training
0
5
10
15
20
25
30
BMI WHR
Kg/m
2 a
nd
W
HR
subject
Comparison of Pre and Post Body Mass Index and Waist Hip Ratio
Pre Exercise Post Exercise
Miraj Medical Centre’s Journal F Physiotherapy 2019 VOL 1 NO.1 25 www.mmcjopt.org
Table no.2 Comparison of Pre and Post Skin Fold Measurement
Skin fold
measurements
Pre Exercise
Mean ±SD
Post
Exercise
Mean±SD
µ-value P value
Arm 12.1±2.2 11.4±2.2 1120.5 0.0092
Forearm 9.8±2.1 8.8±2.1 1152.5 0.0156
Thigh 29.5±8.1 27.1±7.9 1201.5 0.0332
Calf 28.9±8.6 25.9±8.1 1201.0 0.0329
Abdomen 37.5±5.4 34.7±5.1 1074.5 0.0041
Table 2 On comparison of pre-post arm, forearm, thigh, calf and abdomen skin fold
measurement in sedentary workers using Mann-Whitney unpaired test, p value
obtained was <0.05, which is statistically significant.
Graph no. 2 Comparison of Pre and Post Arm Skin Fold Measurement
Graph 2, shows that there is a statistically significant difference in pre-test and post-
test values of arm, forearm, thigh, calf and abdomen skin fold measurement in
sedentary workers who underwent high intensity circuit training.
0
5
10
15
20
25
30
35
40
Arm Forearm Thigh Calf Abdomen
mm
subject
Comparison of Pre and Post Skin Fold Measurement
Pre Exercise Post Exercise
Miraj Medical Centre’s Journal F Physiotherapy 2019 VOL 1 NO.1 26 www.mmcjopt.org
Table No. 3 Comparison of Pre and Post Brief Fatigue Inventory Scale
Pre Exercise Mean
±SD
Post Exercise
Mean±SD
µ-value P value
2.75±1.8 1.98±1.4 1149.5 0.0147
Table 3 On comparison of pre-post Brief fatigue inventory scale in sedentary workers
using Mann-Whitney unpaired test, p value obtained was 0.0147, which is statistically
significant.
Graph No. 3 Comparison of Pre and Post Brief Fatigue Inventory Scale
Graph 3, shows that there is a statistically significant difference in pre and post value
of brief fatigue involuntary scale scoring in sedentary workers who underwent high
intensity circuit training.
Blood Pressure Measurement
The results were considered and
statistically significant at p<0.001. The
characteristics of the data were
presented through tables and graphs.
Mean and standard deviation of all the
variables were calculated. Comparison
between the pre and post value for all
the variables (SBP and DBP) on
baseline, 1st week. 2nd week, 3rd week
and 4th week was done using unpaired t
test. Systolic and diastolic pre and post
difference for all the variables (SBP and
DBP) on baseline, 1st week vs. 2nd
week, 1st week vs. 3rd week and 1st
week vs. 4th week was compared using
Dunn’s multiple comparison test.
0
0.5
1
1.5
2
2.5
3
3.5
pre post
BFI
so
re
subject
Comparison of Pre and Post Brief Fatigue Inventory Scale
pre
post
Miraj Medical Centre’s Journal F Physiotherapy 2019 VOL 1 NO.1 27 www.mmcjopt.org
Table No.4 Comparison of Pre and Post Systolic Blood Pressure Measurement
TableNo.5 Mean Difference of Pre and Post Systolic Blood Pressure
Measurement
SBP week 1st week 2st week 3rd week 4th week
Mean±SD 9.1± 3.1 8.0± 2.9 7.3± 3.3 1.9± 1.5
DBP Weeks 1st week 2st week 3rd week 4th week
Mean±SD 7.7± 2.3 7.9± 2.2 4.8± 1.9 1.7± 1.4
0
20
40
60
80
100
120
140
160
SBP DBP SBP DBP SBP DBP SBP DBP
Mean Mean Mean Mean
1st week 2st week 3rd week 4th week
mm
Hg
Subject
Comparison of Pre and Post Systolic and Diatolic Blood Pressure
pre post
Blood
press
ure
1st week 2st week 3rd week 4th week
Mean±SD Mean±SD Mean±SD Mean±SD
pre Post pre post pre post pre Post
SBP 126.5±
7.5
135.5±
7.5
125.5±
8.1
133.5±
7.0
127.9±
4.6
135±6
.3
120.3±
3.9
127.2±
4.1
DBP 82±5.4 89.7±5.
3
84±6.8 91.07±
6.8
86.3±4.
2
91±3.
9
85.2±3.
9
86.6±4.
6
Miraj Medical Centre’s Journal F Physiotherapy 2019 VOL 1 NO.1 28 www.mmcjopt.org
Graph No. 5 Mean Difference of Pre and Post Systolic Blood Pressure
Measurement
The graph show that the effect of high intensity circuit training on systolic blood
pressure, pre and post comparison of 1st week vs. 2nd week and 1st week vs. 3rd week
showed no statistically significant difference in this week p value obtained was >0.05.
But 1st and 4th week have shown a statistically significant difference where p value
obtained was <0.001
Graph No. 6 Mean Difference of Pre and Post Diastolic Blood Pressure
Measurement
This graph show that the effect of high intensity circuit training on systolic blood
pressure, when compared for pre and post values of 1st week vs. 2nd week there was
no statistically significant difference in this week where p value obtained was >0.05.
9.1 9.1 9.1
87.3
1.5
0
1
2
3
4
5
6
7
8
9
10
1st week vs. 2st week 1st week vs. 3rd week 1st week vs. 4th week
dif
fere
nce
mm
Hg
systolic pre post difference
Mean difference of Pre and Post Systolic Blood Pressure
7.7 7.7 7.77.9
4.8
1.7
0
1
2
3
4
5
6
7
8
9
1st week vs. 2st week 1st week vs. 3rd week 1st week vs. 4th week
dif
fere
nce
mm
Hg
diastolic pre and post difference
Mean difference of Pre and Post Diastolic Blood Pressure
Miraj Medical Centre’s Journal F Physiotherapy 2019 VOL 1 NO.1 29 www.mmcjopt.org
But 1st week vs. 3rd and week 1st and 4th week showed statistically significant
difference where p value obtained was <0.001
Table No. 6 Comparison difference in Pre and Post Systolic Blood Pressure
Measurement
Comparison Difference P value
SBP DBP SBP DBP
1st week vs. 2st week 18.6 14.6 >0.05 >0.05
1st week vs. 3rd week 28.9 65.8 >0.05 <0.001
1st week vs. 4th week 121.2 128.5 <0.001 <0.001
The mean ± SD of SBP score for
patients in pre and post comparison for
systolic blood pressure on, 1st week vs.
4th week mean difference obtained was
121.2 mmHg with p value of <0.001
thereby indicating it to be statistically
significant for this group. (Table 11 and
Graph 9). Within group analysis
revealed that there was highly
significant reduction in SBP in
comparison of 1st week vs. 4th week
after the HICT. (p < 0.001)
The mean ± SD of DBP score of
pre and post values for 1st week vs. 2nd
week was compared, the mean
difference obtained was 14.6 mmHg
with p value >0.05 indicating no
statistical significance of this group. The
mean ± SD of DBP score for 1st week
vs. 3rd week was compared as well, the
mean difference obtained was 65.8
mmHg with p value <0.001 indicating it
to be statistically significant for this
group. The mean ± SD of DBP score for
1st week vs. 4st week was also
compared, where the mean difference
was 128.5 mmHg with p value is <0.001
indicating it to be statistically significant
for this group as well. (Table 14 and
Graph 10). Within group analysis
revealed that there was a marked
significant reduction in DBP when
compared ,1st week vs. 3rd week and
1st week vs. 4st week after the HICT. (p
< 0.001)
DISCUSSION
Miraj Medical Centre’s Journal F Physiotherapy 2019 VOL 1 NO.1 30 www.mmcjopt.org
The main aim of this study was
to find out the effect of High Intensity
Circuit Training (HICT) program on
weight loss in sedentary workers. The
study shows statistically significant
results in overweight sedentary worker
for individuals who went through high-
intensity circuit training. There was a
marked reduction in the body mass
index, waist hi ratio, and skinfold
measurement at arm, forearm,
abdominal, thigh and calf region, Brief
Fatigue Inventory.
HICT, is a training technique in
which an individual gives his best effort
through quick, intense bursts of
exercise, followed by short periods of
recovery. This type of training gets and
keeps the heart rate up and burns the
fat in less time.
The present study shows that
HICT helps in reduction of body mass
index in overweight with p value
<0.0004 indicating it to be statistically
significant. Similarly, Lama E, et,al
(2017) studied the effect of 7-minute
workout on weight and body
composition. He found out that there
was a significant decrease in weight
between week 1 and 3, followed by a
plateau effect 6th week onwards
indicating that the decrease in BMI in
the first 3 weeks can be attributed to the
observed loss of fat mass. (8)
Our Present study also shows
that there was a statistically significant
difference in pre-test and post-test
value of waist hip ratio in sedentary
workers who underwent HICT. Test
values in waist hip ratio using Mann-
Whitney unpaired test µ-value was
1208.00 with p value <0.0363 indicating
it to be statistically significant (Graph 2).
Goodarzi and Kumar (2012),
showed that resistance training is more
effective in decreasing waist-to-hip ratio
(WHR). Paolin, (2010), compared the
effects of distinct protocols of fitness
training on body composition. The
results indicated that among the three
groups high intensity groups showed
the greatest reduction in body weight,
percent body fat mass and waist line
values. Present study also shows that
there was statistically significant
difference in pre-test and post-test
value of arm skin fold measurement in
sedentary workers who underwent
HICT. Test values in arm skin fold
measurement, µ-value obtained was
1120.5 with p value <0.0092 indicating
it to be statistically significant (Graph 3).
Kari A studied the effects of high-
intensity interval running, high-intensity
Miraj Medical Centre’s Journal F Physiotherapy 2019 VOL 1 NO.1 31 www.mmcjopt.org
interval circuit training and steady-state
running on body composition and
glucose tolerance in recreationally
active adults. They found that the fat
mass in the arm did not change
noticeably in SSE or HIRT groups, but
in HICT group there was a significant
decrease in the fat mass of arms (p =
0.046). The training program of HICT
groups included many movements that
loaded arms, such as different push-
ups and burpee. So this might be one
reason for the significant fat loss seen
in HICT (p = 0.046). (9)
Present study also found out that
there was a statistically significant
difference in pre-test and post-test
values of forearm, thigh, calf and
abdomen skin fold measurement in
sedentary workers who underwent
HICT. test values in forearm skin fold
measurement µ-value was 1152.5 with
p value <0.0156 indicating it to be
statistically significant (Graph 4). Test
values in thigh skin fold measurement
using µ-value was 1201.5 and p value
<0.0332 indicating it to be statistically
significant (Graph 5), test values in calf
skin fold measurement with µ-value of
1201.0 and p value <0.0329 indicating it
to be statistically significant (Graph 6).
Test values in abdomen skin fold
measurement µ-value was 1074.5 with
p value <0.0041 indicating it to be
statistically significant (Graph 7).
Golding et al. (1998) and
Heyward (2002) stated in their study
that skinfold measurements should not
be taken immediately after exercise
because it would inflate the normal
skinfold thickness due to increased
extracellular water in the subcutaneous
tissue caused by peripheral
vasodilatation, thereby affecting the
accuracy of the technique. Our results
showed that there was very little change
in skinfold measurements which was
taken after bouts of HICT exercise
(aerobic and resistance training)
without fluid replacement. In fact, the
results show a tendency for the post
measurement of the skinfold to
decrease by 1.0-1.2 mm.
The present study also
compared the effect of HICT on blood
pressure in sedentary workers.
Baseline blood pressure was evaluated
by sphygmomanometer, which was
found to be significantly increased in all
the patients included in the study.
Results revealed that patients
when evaluated before and after HICT
of 4 weeks, statistically showed a
significant improvement in SBP by test
Miraj Medical Centre’s Journal F Physiotherapy 2019 VOL 1 NO.1 32 www.mmcjopt.org
values in Systolic Blood Pressure using
Kruskal-Wallis test, KW value- 126.70
mmHg (nonparametric Anova) with p
value <0.0001 indicating it to be
statistically significant. Diastolic Blood
Pressure was analysed using Kruskal-
Wallis test where KW value was 121.05
mmHg (nonparametric Anova) with p
value <0.0001 indicating it to be
statistically significant.
The present study also studies
the effect of HICT on blood pressure. it
showed no significant difference in
systolic blood pressure when compared
1st week vs. 2nd week and 1st week vs.
3rd week (p>0.005). but showed
statistically significant difference when
compared1st week vs. 4th week with
p<0.001
Present study also shows that
there was a statistically significant
difference in pre-test and post-test
value of diastolic blood pressure on 1st
week vs. 2nd week and 1st week vs. 4th
week. (p<0.001). but there was no
statistical significance of difference in
pre-test and post-test value in 1st week
vs.2nd week(p>o. o5).
S R Collier et al. found the effect
of four weeks of aerobic and resistance
exercise training on arterial stiffness,
blood flow and blood pressure in pre-
hypertension and stage 1 hypertension
and found that resistance exercise
resulted in increased arterial stiffness
whereas aerobic exercise training
decreased arterial stiffness in
individuals with pre-hypertensive to
essential hypertension despite similar
reductions in blood pressure. (10)
Halbert JA et al. conducted a
meta-analysis of the effectiveness of
exercise training in lowering blood
pressure: In this study the result
showed that the aerobic exercise
training shows a decreases of 4.7 mm
Hg for systolic BP and 3.1 mm Hg for
diastolic BP above those achieved in
the non-exercising control groups,
although significant heterogeneity was
noted in both cases. Based on indirect
comparisons, there was no difference in
the effect of the intensity or frequency of
the aerobic exercise program in the
decrease in blood pressure. (11)
In the present study there was a
statistically significant difference in pre
and post value of Brief Fatigue
Involuntary scale in sedentary workers
who underwent HICT. test values in
brief fatigue involuntary scale using
Mann-Whitney unpaired test µ-value
was 1201.0 with p value <0.0329
Miraj Medical Centre’s Journal F Physiotherapy 2019 VOL 1 NO.1 33 www.mmcjopt.org
indicating it to be statistically significant
(Graph 8).
Patrik Wennberg et al. t studied
the acute effect of breaking up
prolonged sitting on fatigue and
cognition: a pilot study. This study
compared the acute effects of
uninterrupted sitting with sitting
interrupted by brief bouts of light-
intensity walking on self-reported
fatigue, cognition, neuroendocrine
biomarkers and cardio metabolic risk
markers in overweight/obese adults.it
showed an Increases in the fatigue
levels during uninterrupted sitting. In
many countries, increasing time is
spent in sedentary lifestyle leading it to
a high prevalence of persistent fatigue.
They examined the effects of light-
intensity walking breaks on acute
fatigue and whether these results may
have implications for persistent fatigue
which was found to be uncertain. In the
prolonged uninterrupted sitting
condition, the natural behavioral
response to acute fatigue— rest—did
not seem to reduce the fatigue.
Consequently, it could be speculated
that uninterrupted sitting may potentially
lead to a vicious cycle of fatigue and
further to a sedentary behavior.
Emerging research have found an
association between time spent in
sedentary work and poor sleep
efficiency, which in turn may lead to
increased fatigue during waking hours’.
Intermittent light-intensity walking
breaks may be a feasible way to reduce
fatigue, especially for individuals with
low uptake of MVPA, but the role for
walking breaks in the prevention of
persistent fatigue needs to be examined
in long-term interventions. (12)
Therefore, I conclude that
overall, this HICT exercise program can
reduce the body mass index, waist hip
ratio, and skin fold measurement at
arm, forearm, abdominal, thigh and calf
respectively as proven above. HICT
also shows the changes of blood
pressure after 4 weeks. It also showed
a marked reduction in work related
mental fatigue levels. Thereby
concluding that high intensity circuit
training is effective for reducing mental
fatigue and weight in overweight
sedentary workers.
CONCLUSION
Therefore, this study concluded
that HICT helped in reducing body
weight in sedentary workers with higher
BMI. It also resulted in reduction of work
related mental fatigue and blood
pressure in sedentary workers, thereby
Miraj Medical Centre’s Journal F Physiotherapy 2019 VOL 1 NO.1 34 www.mmcjopt.org
proving HICT to be an efficient
technique for reduction of weight,
mental fatigue and blood pressure in
sedentary workers.
REFERENCES
1. Varela-Mato V, Yates T, Stensel DJ,
Biddle SJ, Clemes SA. Time spent
sitting during and outside working
hours in bus drivers: a pilot study.
Preventive medicine reports. 2016
Jun 1;3:36-9.
2. Pate RR, o'neill JR, Lobelo F. The
evolving definition of" sedentary".
Exercise and sport sciences
reviews. 2008 Oct 1;36(4):173-8..
3. Ford ES, Caspersen CJ. Sedentary
behaviour and cardiovascular
disease: a review of prospective
studies. International journal of
epidemiology. 2012 May
25;41(5):1338-53
4. Wilmot EG, Edwardson CL, Achana
FA, Davies MJ, Gorely T, Gray LJ,
Khunti K, Yates T, Biddle SJ.
Sedentary time in adults and the
association with diabetes,
cardiovascular disease and death:
systematic review and meta-
analysis.2012;55(17):2895–2905
5. Thompson WR. Worldwide survey
of fitness trends for 2016. ACSMs
Health Fit J. 2015 Nov;19(6):9-18
6. Kong Z, Shi Q, Nie J, Tong TK, Song
L, Yi L, Hu Y. High-intensity interval
training in normobaric hypoxia
improves cardiorespiratory fitness in
overweight chinese young women.
Frontiers in physiology. 2017 Mar
23;8:175
7. Divya S, Nimali S. Adverse Health
Consequences - A Result of Long
Work Hours: A Review of The
Current Evidence. Indian J Nutri.
2016 june ;3(1): 125.
8. Sallis JF, Hovell MF. Determinants
of exercise behavior. Exercise and
sport sciences reviews. 1990 Jan
1;18(1):307-30.
9. Chaudhary S, Kang MK, Sandhu JS
(2010) The effects of aerobic versus
resistance training on
cardiovascular fitness in obese
sedentary females. Asian J Sports
Med 1(4): 177-184.
10. Halbert JA, Silagy CA, Finucane P,
Withers RT, Hamdorf PA, Andrews
GR. The effectiveness of exercise
training in lowering blood pressure:
a meta-analysis of randomised
controlled trials of 4 weeks or longer.
Journal of human hypertension. 1997
Oct;11(10):641.