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The aim of the study was to investigate the effects of eight weeks of regular physical education classes supplemented with high intensity interval cycle exercise (HIIE) or continuous cycle exercises of moderate intensity (CME). Forty-eight collegiate females exercising in two regular physical education classes per week were randomly assigned to two programmes (HIIE; n = 24 or CME; n = 24) of additional (one session of 63 minutes per week) physical activity for 8 weeks. Participants performed HIIE comprising 2 series of 6x10 s sprinting with maximal pedalling cadence and active recovery pedalling with intensity 65%–75% HR max or performed CME corresponding to 65%-75% HR max.

Before and after the 8-week programmes, anthropometric data and aero- and anaerobic capacity were measured. Two-way ANOVA revealed a significant time main effect for VO 2max (p. Somatic features Anthropometric measurements included: body mass, body height, body composition, waist and hip circumferences. Body mass (BM) was measured with a weight scale to the nearest 0.1 kg and body height with a stadiometer to the nearest 0.1 cm. Body composition: fat mass (FM) and fat-free mass (FFM) were assessed with a stand-on hand-to-foot 8-electrode body composition analyser (model: BC 418MA, Tanita Co., Tokyo, Japan), according to the manufacturer's instructions. Normal, non-athletic body type was chosen for the manufacturer's in-built predictive algorithm. Arabic font 2014 ttf fonts printable. Standard positioning was used as described in the instruction manual in all measurements, and skin-to-skin contact was avoided.

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Participants were asked to stand with bare feet on the electrode panel and hold electrodes in both hands; arms were extended and hung down in a natural standing position with the electrodes in contact with the thumb and the palm during the measurements. Body mass index (BMI) was calculated. Anaerobic capacity Participants performed the anaerobic test (AnT) on a mechanically braked cycle ergometer (Ergomedic 874E, Monark, Sweden) according to the procedures of the Quebec test []. The testing session started with a standardized 5-minute warm-up of cycling and after a 5-minute rest the AnT began with a load of 7.5% body mass (BM). The participants were instructed to accelerate to their maximal pedalling rate and were verbally encouraged to maintain this pedalling cadence as long as possible throughout the 10-second test. The computer software (MCE, JBA Staniak, Poland) automatically calculated peak power (PP), defined as the highest mechanical power expressed in W kg −1 of body mass as well as total work (W tot) and time to peak power output (T).

Statistics Two-factor (2-group × 2-time) repeated measures ANOVAs were performed to detect whether training-induced changes depended on the kind of training. The main effects for the group were not of interest; only the main effect for time and the interaction between group and time were analysed. Effect sizes (ES) were reported as partial eta-squared (η 2p). The data are presented as mean (± SD) unless otherwise stated.

Data processing and statistical evaluations were completed using SPSS version 20.0 for WINDOWS (SPSS Inc, Chicago, IL). The level of statistical significance was set at p. Somatics The results of two-factor ANOVA for absolute and relative fat mass (FM) revealed a significant (p. PE + CME PE + HIIE Effects pre post pre post Time Time*group BM [kg] 62.3 ± 7.9 62.3 ± 7.4 58.7 ± 8.6 59 ± 8.5 p 0.590 0.277 η 2p 0.006 0.026 FM [%] 27.0 ± 6.1 26.1 ± 5.5 22.3 ± 5.8 22 ± 5.6 p 0.001 0.018 η 2p 0.323 0.116 FFM [%] 73.0 ± 6.1 73.9 ± 5.5 77.7 ± 5.8 78.0 ± 5.6 p 0.001 0.018 η 2p 0.323 0.116 FM [kg] 17.3 ± 6.2 16.7 ± 5.6 13.5 ± 5.5 13.4 ± 5.4 p 0.001 0.012 η 2p 0.240 0.129 FFM [kg] 45 ± 2.4 45.6 ± 2.6 45.2 ± 3.7 45.6 ± 3.9 p 0.001 0.295 η 2p 0.340 0.024 BMI 22.5 ± 2.8 22.4 ± 2.6 21.2 ± 2.6 21.2 ± 2.5 p 0.700 0.226 η 2p 0.003 0.032. Note:: PE + CME – physical education classes supplemented with session of continuous moderate exercises, PE + HIIE – physical education classes supplemented with session high intensity interval exercises, VO 2max – maximal oxygen uptake, P max – power output, W tot – total work.

Significant time main effects were found for P max and W tot (p. DISCUSSION The main finding of this study is that eight weeks of only two physical education classes supplemented with an HIIE or CME session once a week provide similar, but significant improvements in aerobic capacity.

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Secondly, regular physical education classes supplemented with CME sessions are more effective in improving body composition than physical education classes supplemented with HIIE sessions in collegiate females. It was also observed that weight loss is not mandatory for exercise-induced effects on improving aerobic and anaerobic capacity. To date, most studies have focused on the effectiveness of high-intensity interval training. This study is one of the few that provide supporting data on how combining a single session of HIIE or CME with regular physical education classes results in effectiveness of the academic programme in improving health-related physical fitness.