Effects of aquafitness with high intensity interval training on physical fitness

Abstract

The aim of the study was to investigate the effect of a 10-week aquafitness program with the inclusion of high intensity interval training on selected biological and motor parameters of female college students. Sixteen volunteers (age: 21.1± 3.2 years, body height: 171.0 ± 5.6 cm and body mass: 60.62 ± 5.5 kg) were randomly divided into two groups. A control group (CG, n=8) continued with their regular daily activities without involvement in any physical exercise program. An experimental group (EG, n=8) completed a 10-week shallow water training program with a frequency of 50-minute sessions twice per week. Three blocks of HIIT (Tabata format) were included into the continuous aerobic training unit. The physical activity intensity level was measured by the heart rate monitor (Polar RS400). EG showed a significant decrease in waist circumference, body fat percentage, waist to hip ratio, resting heart rate, an improvement of static balance, flexibility of the hamstrings and lumbar spine (p ˂ 0.05) and dynamic balance (p ˂ 0.001). Aquafitness with inclusion of HIIT can offer significant benefits in physical fitness of female college students.