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Os Efeitos do Treino Intervalado de Alta Intensidade na Aptidão Física, Composição Corporal e Qualidade de Vida de Idosos
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Abstract(s)
O envelhecimento populacional está associado a alterações fisiológicas e funcionais que comprometem a composição corporal, a aptidão física e a qualidade de vida dos idosos. O exercício físico tem sido amplamente recomendado como estratégia não farmacológica para mitigar tais efeitos, embora persistam divergências quanto à modalidade mais eficaz para cada objetivo e população. Nesse contexto, o treino intervalado de alta intensidade (HIIT) surge como alternativa promissora por combinar eficiência temporal e estímulos fisiológicos de elevada magnitude.
O objetivo deste estudo foi investigar os efeitos de um programa de HIIT sobre a composição corporal, a aptidão funcional e a qualidade de vida em idosos. Trata-se de um ensaio clínico controlado, com 30 semanas de duração, envolvendo idosos distribuídos em grupo experimental (HIIT) e grupo controlo. O protocolo do HIIT foi realizado três vezes por semana, utilizando exercícios com peso corporal, halteres, kettlebells e step, em séries intervaladas de alta intensidade intercaladas por períodos de recuperação ativa. As avaliações incluíram: bioimpedância elétrica (composição corporal), bateria de Rikli e Jones (aptidão funcional) e WHOQOL-bref (qualidade de vida).
Os resultados demonstraram reduções significativas no percentual de gordura corporal (p < 0,001) e na gordura visceral (p = 0,03), bem como aumentos no percentual de água corporal (p = 0,004) no grupo experimental em comparação ao controlo. Na aptidão funcional, o HIIT promoveu ganhos relevantes em capacidade aeróbia (p < 0,001), força de membros inferiores (p < 0,001) e flexibilidade (p < 0,001), superando o grupo controlo. Em relação à qualidade de vida, foram identificadas interações significativas nos domínios físico (p < 0,001), psicológico (p < 0,001) e meio ambiente (p < 0,001), indicando impacto positivo do HIIT.
Conclui-se que o HIIT, realizado com recursos simples e supervisionado, constitui uma estratégia eficaz e viável para melhorar parâmetros de composição corporal, aptidão funcional e qualidade de vida em idosos, configurando-se como alternativa prática para a promoção da saúde nessa população.
Population aging is associated with physiological and functional changes that compromise body composition, physical fitness, and quality of life in older adults. Physical exercise has been widely recommended as a non-pharmacological strategy to mitigate such effects, although divergences persist regarding the most effective modality for each objective and population. In this context, high-intensity interval training (HIIT) has emerged as a promising alternative due to its time efficiency and the strong physiological stimuli it provides. The aim of this study was to investigate the effects of a HIIT program on body composition, physical fitness, and quality of life in older adults. This controlled clinical trial lasted 30 weeks and included older participants assigned to either an experimental (HIIT) or control group. The HIIT protocol was performed three times per week, using bodyweight, dumbbells, kettlebells, and step exercises, with high-intensity intervals interspersed with periods of active recovery. Assessments included bioelectrical impedance analysis (body composition), the Rikli and Jones Senior Fitness Test (physical fitness), and the WHOQOL-bref questionnaire (quality of life). Results showed significant reductions in body fat percentage (p < 0.001) and visceral fat (p = 0.03), as well as increases in body water percentage (p = 0.004) in the experimental group compared with controls. Regarding physical fitness, HIIT promoted relevant improvements in aerobic capacity (p < 0.001), lower-limb strength (p < 0.001), and flexibility (p < 0.001), outperforming the control group. For quality of life, significant interactions were found in the physical (p < 0.001), psychological (p < 0.001), and environment (p < 0.001) domains, highlighting the positive impact of HIIT. In conclusion, HIIT performed with simple equipment and under supervision is an effective and feasible strategy to improve body composition, physical fitness, and quality of life in older adults, representing a practical alternative for health promotion in this population.
Population aging is associated with physiological and functional changes that compromise body composition, physical fitness, and quality of life in older adults. Physical exercise has been widely recommended as a non-pharmacological strategy to mitigate such effects, although divergences persist regarding the most effective modality for each objective and population. In this context, high-intensity interval training (HIIT) has emerged as a promising alternative due to its time efficiency and the strong physiological stimuli it provides. The aim of this study was to investigate the effects of a HIIT program on body composition, physical fitness, and quality of life in older adults. This controlled clinical trial lasted 30 weeks and included older participants assigned to either an experimental (HIIT) or control group. The HIIT protocol was performed three times per week, using bodyweight, dumbbells, kettlebells, and step exercises, with high-intensity intervals interspersed with periods of active recovery. Assessments included bioelectrical impedance analysis (body composition), the Rikli and Jones Senior Fitness Test (physical fitness), and the WHOQOL-bref questionnaire (quality of life). Results showed significant reductions in body fat percentage (p < 0.001) and visceral fat (p = 0.03), as well as increases in body water percentage (p = 0.004) in the experimental group compared with controls. Regarding physical fitness, HIIT promoted relevant improvements in aerobic capacity (p < 0.001), lower-limb strength (p < 0.001), and flexibility (p < 0.001), outperforming the control group. For quality of life, significant interactions were found in the physical (p < 0.001), psychological (p < 0.001), and environment (p < 0.001) domains, highlighting the positive impact of HIIT. In conclusion, HIIT performed with simple equipment and under supervision is an effective and feasible strategy to improve body composition, physical fitness, and quality of life in older adults, representing a practical alternative for health promotion in this population.
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Keywords
Envelhecimento Treino intervalado de alta intensidade Aptidão física Qualidade de vida