The Effects of Traditional Resistance Training and Fitness Challenge Training Method (HIRT) on Physical Fitness in Trained Women

This study aimed to compare the effectiveness of fitness challenge workouts and traditional bodybuilding exercises in improving physical fitness and overall health among trained women. A total of ۳۵ female participants were randomly assigned to either the fitness challenge group or the bodybuilding group and followed specific training programs for eight weeks. Assessments were conducted to measure muscular strength and endurance before and after the training period.Participants in the traditional bodybuilding group engaged in full-body resistance training three days per week for eight weeks. The workouts included push, pull, and leg exercises, with each session consisting of three sets of ۸–۱۲ repetitions for larger muscles and two sets of ۱۲–۱۵ repetitions for smaller muscles. In contrast, the fitness challenge program incorporated a mix of strength and endurance exercises focused on improving muscular endurance and strength through multi-joint movements and short rest intervals.Paired t-test results showed significant improvements in both groups across various indicators, including muscular strength and endurance. In the fitness challenge group, muscular strength in the ۱۰RM chest press (mean difference of ۳.۲۷ kg, p < ۰.۰۰۱) and squats (mean difference of ۵.۶۲ kg, p < ۰.۰۰۱) significantly increased. Additionally, muscular endurance improved in exercises such as burpees (mean difference of ۳.۹۰ reps, p < ۰.۰۰۱), push-ups (mean difference of ۴.۹۰ reps, p < ۰.۰۰۱), and sit-ups (mean difference of ۴.۲۱ reps, p = ۰.۰۱۲).One-way ANOVA and Tukey's post-hoc test revealed that the fitness challenge workouts significantly enhanced muscular endurance, while bodybuilding primarily led to increased muscle size and strength. These results indicate that both training approaches have positive effects depending on specific goals, with bodybuilding emphasizing muscle mass and strength, and fitness challenges improving muscular endurance.

کلیدواژه ها:

High-Intensity Resistance Training (HIRT) ، Fitness Challenge Training Method ، Resistance Training ، Physical Fitness ، Army Physical Fitness Test (APFT)