Executive Summary Dan Hausman

purpose This experiment looked at 10 high school seniors and the effects implementing a regiment of sprinting had on their body fat percentages. The hypothesis was that increased sprinting would result in reduced body fat. This was assumed based on 3 similar experiments that all tested high intensity interval training and its effects on body fat. All 3 of the experiments resulted in reduced body fat.

Method The program lasted for 10 weeks. Each week consisted of 3 days of sprint training dispersed throughout. The participants would go through a specified warmup before each training session to both reduce the risk of injury and make their muscles primed to the same amount each day. This was part of the effort to help eliminate as many variables as possible.

Warmup Warm-Ups Bodyweight Squats 3 sets of 10 Lunges   Bodyweight Squats 3 sets of 10 Lunges 3 sets of 5 each side Standing Toe Touch 20 yard Side Shuffle 2 times each direction 20 yard Karaoke Jumping Knee Tucks Sit and Reach 3 sets of 10s each side Shoulder Rotations

Workout Day 1 Day 2 Day 3 Week 1 4 - .25 mile sprint   Day 1 Day 2 Day 3 Week 1 4 - .25 mile sprint 10 sets – 30s sprint, 30s walk 1 – 50 yard Sprint Week 2 2 - 50 yard Sprint Week 3 5 - .25 mile sprint 3 - 50 yard Sprint Week 4 4 - 50 yard Sprint Week 5 6 - .25 mile sprint 5 - 50 yard Sprint Week 6 5 minute rest 6 - 50 yard Sprint Week 7 7 - 50 yard Sprint Week 8 8 - 50 yard Sprint Week 9 8 - .25 mile sprint 9 - 50 yard Sprint Week 10 10 - 50 yard Sprint

Results

Results

Discussion The results indicated that the program was a success. All 10 participants lost body fat. On average they lost 2.6% body fat with the highest loss being 6%. Increasing the amount of sprinting each workout each week allowed their metabolisms to slowly increase which is what helped them burn away more body fat.

Looking towards the future In future experiments more emphasis should be placed diet. You can build a racecar but it will only run if you put good fuel into it. Incorporating a diet plan into a high intensity interval training regimen will increase body fat loss dramatically.

References Applied physiology, nutrition, and metabolism: Optimising sprint interval exercise to maximise energy expenditure and enjoyment in overweight boys National Research Council of Canada. doi:10.1139/h2012-111 Hazell, T. J. (2014). Applied physiology, nutrition, and metabolism: Running sprint interval training induces fat loss in women National Research Council of Canada. doi:10.1139/apnm-2013-0503 Trapp, E. G., Chisholm, D. J., Freund, J., & Boutcher, S. H. (2008). The effects of high- intensity intermittent exercise training on fat loss and fasting insulin levels of young women. International Journal of Obesity, 32(4), 684-91. doi:http://dx.doi.org/10.1038/sj.ijo.0803781 Crisp, N. A. (12/01/2012).