Effects of High Intensity Circuit Training on Physical Fitness, Body Fat Percentage and Waist-Hip Ratio Among Sedentary Females of Sikandarabad
Effects of High Intensity Circuit Training on Physical Fitness, Body Fat Percentage and Waist-Hip Ratio Among Sedentary Females of Sikandarabad
Globally, insufficient Physical Activity (PA) and sedentary life style is recognized as major
 causes of mortality among young and older adults. Approximately, 5 million deaths are
 attributed due to physical inactivity (PI), which contributes around 6% of global death. The
 recent evidence shows that 80 million individuals in Pakistan suffered with non-communicable
 diseases, due to PI that ultimately lead to sedentary behavior. Therefore, the clinical
 practitioners have been highlighting in improving the physical activity among young adults
 not only to prevent chronic disease but also to reduce the risk factors. Despite of the fact,
 a large number of young adults are PI where this proportion remains high among women. WHO
 reports that generally, PI is found to be more prevalent in women, due to workload of house
 chores and care giving role in influence of cultural expectations, especially in low socio
 economic status. Furthermore, several other factors including high cost of fitness programs,
 access to physical activity facilities, transportation and most importantly time barrier are
 the major cause of insufficient PA. Addressing the above barriers, different exercise
 training protocols have been developed to reduce weight in short span of time and then to
 maintain it. According to American College of Sports Medicine (ACSM), High Intensity Circuit
 Training (HICT) is a circuit-style workout that uses individual body weight as a resistance
 therefore eliminating the need of expensive gym equipment such as dumbbells, barbells kettle
 bells and many more. In addition, HICT can be performed in any environment (at home, parks
 and in small place) as per the feasibility of the person. However, overweight and obese women
 are found to adhere easily with short bout of exercises (10 minutes) then same women with
 long duration of exercises. Therefore, the aim of this study is to provide cost effective and
 efficient exercise intervention that may not only reduce the disease burden but also motivate
 young sedentary females for group activity.
A total 60 healthy sedentary overweight females will be recruited from Sikandrabad. The
 participants shall be screened by using standardize Physical Activity Readiness Questionnaire
 (PAR-Q & YOU). After screening, a healthy participant will be allowed to attend the
 orientation session, where a qualified and trained instructor shall discuss and describe the
 exercise training protocol. The High Intensity Circuit Training comprises of 7 full body
 exercises as per recommendation of ACSM, where the participants shall be given total of 18
 sessions of their respective protocol, comprising of 20 minutes, 3 times/ week for duration
 of six weeks. Pre and post assessment will be performed for each participant on all three
 quantitative outcome measures; Physical Fitness, Body fat percentage and Waist-hip ratio. The
 training protocol will be terminated on the happening of following event; a) Decrease in
 oxygen saturation < 90%assessed b) Increase in Heart Rate above the highest limits of
 Targeted Heart Rate c) if subject feel any discomforts, dizziness, fainting or difficulty in
 breathing during performance.
Inclusion Criteria

 -  Female Participants with a BMI > 25-29 kg/mm2

 -  Aged 18-35 years.

 -  Subjects having a sedentary lifestyle, performing only activities of daily living
 without engaging in any previous exercise training protocol throughout the week,
 evaluated by Rapid Assessment Disuse Index (RADI) Questionnaire.

 Exclusion Criteria

 -  History of recent surgeries or trauma that hinders in performing high impact
 exercises.

 -  Severe orthopedic, musculoskeletal, cardiopulmonary, neurovascular, psychiatric,
 inflammatory, metabolic, or endocrine diseases and taking any prescribed medications.

 -  Pregnant females and nursing mothers.