Impact of HIIT Exercise Methods on Improving the Ability of

Anaerobic and Aerobic Capacities of Female Futsal

Dikdik Jafar Sidik and Asep Sumpena

Faculty of Sport and Health Education, Universitas Pendidikan Indonesia. Jln. Dr. Setiabudhi No. 229 Bandung, Indonesia

dikdikzafarsidik@upi.edu

Keywords: anaerobic ability, aerobic ability, speed, power, VO2 Maximum, power endurance, agility, HIIT.

Abstract: HIIT stands for High Intensity Interval Training and is a model of aerobic conditioning performed with

maximum intensity of exercise, which is equal to or greater than 90% of VO2max, the problem that arises is

how much impact is given to anaerobic and aerobic dynamic enhancement capabilities. The purpose of this

study was to determine the impact of the use of HIIT training methods on enhancing the dynamic capability

of anaerobic and aerobic capacity. The method used is one group experimental method pre-test-post-test

design. In the implementation, the researcher perform the testing and the initial measurement and then give

the exercise treatment with HIIT training method, after finishing the treatment then testing and final stage

measurement were done. The analytical technique used is to use two-sided equality tests to determine whether

there is an increase in anaerobic and aerobic ability. This study shows that there is a significant effect between

the results of the initial test and the final test results on anaerobic dynamic ability, as well as indicating that

there is a significant influence between the preliminary test results and the final test results on aerobic dynamic

ability. The implications of the research results indicate that in physical training, the training method must

adapt to the various elements of the physical component to be trained in accordance with the principles and

practice norms in physiological and pedagogical law in order to gain meaningful impact on maximal training.

1 INTRODUCTION

The phenomenon that occurs in the field is some

weaknesses that are still experienced by the coach is

a variety of methods and forms of exercise for each

physical component. Physical ability is one factor that

is very important if you want to get maximum

performance in every sport. The key to achievement

success is the presence of determinants of

achievement, both internally and externally.

High Intensity Interval Training (HIIT) has

become increasingly popular in recent years. HIIT is

an efficient time-training method to increase aerobic

capacity and maintain an index of speed and strength

(Cathal J. Cregg, 2013), HIIT training can be easily

modified for people of all fitness levels and special

conditions, such as overweight and diabetes. HIIT

exercises can be done on all ways of exercising,

including cycling, walking, swimming, water

exercises, and in many other exercise groups. The

HIIT exercise provides the same fitness benefits as

endurance exercise continuously, but in shorter

periods of time. This is because the HIIT exercise

tends to burn more calories than traditional exercise,

especially after practice. The study compared

moderate intensity training in 70% of maximal

oxygen consumption (VO2max) for 60 min, with

HIIT performed in 170% of maximal oxygen

consumption (VO2max).

When developing the HIIT program, consider the

duration, intensity, and frequency of the work interval

and the length of the recovery interval. Intensity

during high intensity work intervals should range

from ≥ 80% of the estimated maximum heart rate. As

a good subjective indicator, the working interval

should feel like we are exercising "hard" to "very

hard". By using sound as a guide, it's like having a

conversation, with difficulty. The intensity of the

recovery interval should be 40-50% of the estimated

maximum heart rate. It will be a very comfortable

physical activity to help with recovery and prepare for

the next exercise. The relationship of exercise and the

recovery interval is important. Many studies use

specific recovery ratios to improve different body

energy systems. For example, a 1: 1 ratio may be a 3-

minute hard work (or high intensity) followed by a 3

minute (or low intensity). This 1: 1 interval exercise

often revolves around 3, 4, or 5 minutes followed by

440

Sidik, D. and Sumpena, A.

Impact of HIIT Exercise Methods on Improving the Ability of Anaerobic and Aerobic Capacities of Female Futsal.

In Proceedings of the 2nd International Conference on Sports Science, Health and Physical Education (ICSSHPE 2017) - Volume 1, pages 440-445

ISBN: 978-989-758-317-9

the same time in recovery. The HIIT training protocol

is popular with this type of program, the athletes

perform about 30 seconds 'sprint or near full out

effort', followed by 4 to 4.5 minutes of recovery. The

combination of these exercises can be repeated 3 to 5

times. This high intensity work effort is usually

shorter (30 seconds with sprint interval training).

In research on HIIT can be increased by using 4

weeks on trained athletes (Matthew, et al., 2009). The

study found that HIIT can increase aerobic capacity

to the same extent as moderate intensity training

sustainability, but also produce 28% anaerobic

capacity increase. Other findings led to the

development of various HIIT programs. Although

there are many different ways to perform HIIT, all

programs marked with high intensity combined with

rest or brief recovery intensity. This is consistent with

research that resulted in training with HIIT method

for 6 weeks of moderate intensity exercise did not

give effect to anaerobic capacity but 6 weeks of

moderate exercise with high intensity (20 seconds of

exercise, 10 seconds rest with intensity of 170%

VO2max) anaerobic capacity and VO2max

simultaneously (tabata, et al., 1996). But there is

research showing that HIIT training has no effect on

anaerobic ability in relatively adult-trained adult

population, the results show no benefit to the HIIT

exercise method as it has been done in tabata research

even in this study the tabata protocol is less favorable

(Foster, et al., 2015). While the practice with relative

intensity and physiological response to steady state

exercises are well documented. Therefore, the

purpose of this study was to determine the impact of

the use of the Tabata protocol exercise method on

enhancing the dynamic capacity of anaerobic and

aerobic capacity.

HIIT training has been shown to increase aerobic

and anaerobic fitness, maintain blood pressure, heart

health, insulin sensitivity (which helps muscles

exercise more easily using glucose for fuel to

generate energy), cholesterol profiles and belly fat

and weight while maintaining muscle mass according

to studies showing that HIIT exercises can be used for

body fat loss (Trapp, dkk. 2008), and even lower six

skinfolds (Tremblay and Simoneau, 1994) and weight

loss (Jan Helgerud, dkk., 2007).

Aerobic capacity is the ability to maintain long-

term high-performance output, HIIT training

performed 4-5 times per week for 5 weeks, resulting

in increased uptake oxygen inhale, 2,000 m and peak

performance (Sperlich, dkk., 2010) while anaerobic

capacity is ability to perform very high workload

repeatedly. This is important, because by providing

exercise to people who have high aerobic ability, it

will be more capable to withstand fatigue and have a

rapid recovery process (Cochram, 2006; Smith,

2012). Aerobic capacity is often termed as VO2max

(Torrance, 2013, Phil, 2013), as an indicator of

aerobic capacity then passes VO2max measurements.

The focus of research is directed to the impact of

protocol tabata method exercises on anaerobic

dynamic enhancement capabilities comprising the

physical capabilities included in an anaerobic work

system ability of speed of motion, both in the form of

Speed, Agility, and Quickness.

Many sports that require these components either

alone need only Speed, or Agility only, but many

sports require a combination of these abilities. In

addition to the ability of the speed of motion, other

capabilities that the system works based on anaerobic

energy sources are the ability of fast power or power

(Seagrave, 1992), power maintained in long duration

or in the number of repetitions that many are also

called Power Endurance, or Speed which is

maintained in a relatively long duration or speed

endurance (Seagrave, 1992).

Given the results of the above studies, researchers

feel interested in deeper reviews of HIIT, through

research studies on the impact of HIIT training

methods on anerobic and aerobic capacity building.

2 METHODS

2.1 Subject

Students who are members of University Futsal Puteri

student activity unit consisting of 14 people. After

receiving a detailed explanation of the objectives,

potential benefits, and risks associated with

participating in this study, each student gave her

written approval.

2.2 Protocol

In the execution, the researcher perform the testing

and the initial measurement and then give the exercise

treatment with HIIT training method, after finishing

the treatment then testing and final stage

measurement were done. The steps taken for data

collection is to prepare the test instrument carry out

testing and measurement according to the test

procedure by a number of personnel testers (4 people

who are experts in data retrieval). The collected data

is a type of quantitative data. The data collection

schedule consists of two stages, the first stage is a

preliminary test to determine the initial condition of

Impact of HIIT Exercise Methods on Improving the Ability of Anaerobic and Aerobic Capacities of Female Futsal

441

the subject, and the second stage is the final test to see

the progress of the training treatment results.

The method used is one group pre experimental

method pre-test-post-test design (Fraenkel and

Wellen, 1993). Research instruments used to carry

out the process and collect data in the form of a

protocol tabata training program with a form of

internal resistance training for 28 days or 4 weeks and

several test items to determine the ability of Anaerob

and Aerob, ie the Aerob ability is measured through

Bleep Test (Leger and Lambert, 1982 ), an Anaerobic

ability consisting of speed test in the form of Speed,

20 m dash sprint test (Wood, 2008), speed in the form

of Agility ie shuttle run 4m x 5 rep (Keinze, 2005),

leg power that is Single Leg Triple Hop for Distance

Test (Williams, et al., 2017), Power Endurance is

Multi Stage Hurdle Jump Test (Kristopher, 2010) and

Speed Endurance is a 150 m sprint test (Keinze,

2005).

3 STATISTICAL ANALYSIS AND

RESULTS

Analytical technique used is to use correlation test

which continued with test of determination to know

how big influence given method of HIIT training to

increase anaerobic and aerobic dynamic ability.

In looking at the impact of aerobic enhancement

with the HIIT training method, the first step is to test

through normality test by using One-Sample

Kolmogorov-Smirnov Test, due to normal subject

distribution, followed by descriptive data test using

Paired Samples Statistics, correlation using Paired

Samples Correlations.

Tabel 1: Paired samples correlations.

correlation

signification

Pair anaerobic 1

& anaerobic 2

.904

.000

Tabel 2: Paired samples test.

t-count

t-table ( 0.975 )

signification

6,15

2,16

Significant

The correlation between the two variables was

0.904, p = 0.000 <0.05, then there was a significant

correlation between aerobic and aerobic end tests.

Then proceed with Paired Sample t Test can be seen

that t-count = 6.15 with t-table at significance level α

= 0.05 with dk (n-1) = 17, t = (1- α) = (1- 0.025) =

0.975 is 2.16. From the results of the above data can

be obtained conclusion that Ho is rejected means H1

accepted. Thus HIIT training can significantly

improve aerobic ability. Thus, further testing is

required by using the test of determination.

Table 3: Determination test.

Model

Square

Adjusted

R square

Std. error of

the estimate

.904

.818

.807

1.61855

a.Predictor (constant), v02max2

Since R = 0.904, Coefficient of Determination R2

(R Square) = 0.818, this means the increase from the

initial test and the final test of HIIT-affected aerobic

ability is 82% while 18% is influenced by other

factors.

In anaerobic capability with HIIT training

method, the first step tested by normality test by using

One-Sample Kolmogorov-Smirnov Test, due to

normal subject distribution, then followed by

descriptive data test using Paired Samples Statistics,

after which the correlation test using Paired Samples

Correlations.

Table 4: Paired samples correlations.

correlation

signification

Pair anaerobic 1

& anaerobic 2

.931

.000

The correlation between the two variables was

0.931, p = 0.000 <0.05, then there was a significant

correlation between anaerobic and anaerobic final

test. Then proceed with Paired Sample Test.

Table 5: Paired samples test.

t-count

t-table ( 0.975 )

signification

3.74

2.16

significant

Tabel 6: Determination test.

Model

Square

Adjusted

R square

Std. error of

the estimate

.931

.867

.852

1.61855

b. Dependent variable: anaerobic 1

Since t = 3.74, p = 0.000> 2.16, there is a

significant difference between anaerobic and

anaerobic end test. Thus, further testing is required by

using the test of determination. Since R = 0.931,

Coefficient of Determination R2 (R Square) = 0.867,

this means the increase from the initial test and the

final test of anaerobic ability affected by HIIT is 87%

while 13% is influenced by other factors.

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442

4 DISCUSSION

Below we will describe the findings that can be

discussed further, after seeing there are some physical

components that are influenced HIIT training method

with the form of internal stabilization resistance

training.

From Figure 1, it can be seen that aerobic physical

component influenced HIIT exercise method by 82%

with 18% influenced by other factors, while the

physical component speed is affected by the protocol

tabata method of 65.5% with 34.5% influenced by

other factors, while agility is only affected by 65.5%

by HIIT training method and limb power were

affected by 75.8% influenced by HIIT exercise

method with 17% influenced by other factors, from

both limbs affected by 75.4% while left limb 72.7%

by HIIT training method, this indicated that the

volume and the intensity for both parts of the leg

requires special treatment. Of the three physical

components are included into the category Anaerobic

Alactacid, which when combined it has 71.6%

influenced by the method of exercise tabata protocol,

while 28.4% influenced by other factors.

Figure 1: Increase percentage of initial test and end test anaerobic ability affected by tabata protocol exercise method and

affected by other factors.

From Figure 1, it can be seen aerobic physical

component influenced HIIT exercise method by HIIT

training method, this indicated that the volume and

the intensity for both parts of the leg requires special

treatment. Of the three physical components are

included into the category Anaerobic Alactacid,

which when combined it has 71.6% influenced by the

method of exercise tabata protocol, while 28.4%

influenced by other factors.

In the Anaerobic Lactacid category, 81.9% were

affected by the protocol tabula method, while 18.1%

were influenced by other factors. Physical component

of endurance power is influenced 87.3% and Speed

endurance is 83% influenced by HIIT training

method. This study shows that there is a very good

relationship between the results of the initial test and

the final test results on anaerobic dynamic ability, so

there is a significant difference with the high increase

is influenced by the HIIT exercise method while the

other is influenced by other factors is low, and

indicates that there is a very strong results between

preliminary and final test results on aerobic dynamic

capability, so there is a significant difference with the

high increases affected by the HIIT exercise method.

From Figure 1, it can be seen aerobic physical

component influenced HIIT exercise method by 82%

Impact of HIIT Exercise Methods on Improving the Ability of Anaerobic and Aerobic Capacities of Female Futsal

443

with 18% influenced by other factors, while the

physical component speed is affected by the protocol

tabata method of 65.5% with 34.5% influenced by

other factors, while agility is only affected by 65.5%

by HIIT training method and limb power were

affected by 75.8% influenced by HIIT exercise

method with 17% influenced by other factors, from

both limbs affected by 75.4% while left limb 72.7%

by HIIT training method, this indicated that the

volume and the intensity for both parts of the leg

requires special treatment. Of the three physical

components are included into the category Anaerobic

Alactacid, which when combined it has 71.6%

influenced by the method of exercise tabata protocol,

while 28.4% influenced by other factors.

In the Anaerobic Lactacid category, 81.9% were

affected by the protocol tabula method, while 18.1%

were influenced by other factors. Physical component

of endurance power is influenced 87.3% and Speed

endurance is 83% influenced by HIIT training

method. This study shows that there is a very good

relationship between the results of the initial test and

the final test results on anaerobic dynamic ability, so

there is a significant difference with the high increase

is influenced by the HIIT exercise method while the

other is influenced by other factors is low, and

indicates that there is a very strong results between

preliminary and final test results on aerobic dynamic

capability, so there is a significant difference with the

high increases affected by the HIIT exercise method.

5 CONCLUSIONS

The implications of the research results indicate that

in physical training, the training method must adapt

to the various elements of the physical component to

be trained in accordance with the principles and

practice norms in physiological and pedagogical law

in order to gain meaningful impact on the maximum

training.

Because of the application of HIIT training

methods that have an impact on increasing the

average anaerobic and aerobic capabilities, it is

recommended that each trainer is able to design a

program with HIIT method with a varied form of

exercise as it is important that the training needs

become more secure and the target of the exercise

becomes directed. A trainer must be aware of the

requirements before the HIIT training program is

given, so that the implementation of the exercise with

the HIIT training method can be applied. Adequate

exercise implementation with proper training

methods, practice patterns, principles and practice

norms is an important key to overcompensation

(Exercise Effect).

For further research it is suggested that scientific

development in coaching more effective and efficient

then in this research can be developed through other

forms of exercise or application on sports that more

specific dominant physical ability, such as sports

dominance of the speed (sport speed), dominant

power endurance (sport power), or dominant

endurance (sport endurance).

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