EFFECT OF HIGH INTENSITY CIRCUIT TRAINING ON WEIGHT …mmcjopt.org/admin/article/HICT_article.pdfwent through high-intensity circuit training. There was a marked reduction in the Body

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

[email protected]

+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

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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



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



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.



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



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)



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



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



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



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



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



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



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


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



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


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



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


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



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



proving HICT to be an efficient

technique for reduction of weight,

mental fatigue and blood pressure in

sedentary workers.

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EFFECT OF HIGH INTENSITY CIRCUIT TRAINING ON WEIGHT …mmcjopt.org/admin/article/HICT_article.pdfwent through high-intensity circuit training. There was a marked reduction in the Body