Short duration high-intensity interval taekwondo training substantially improves body composition and physical fitness in previously-trained individuals: a proof-of-concept study

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dc.contributor.authorMathunjwa, Musa Lewis
dc.contributor.authorDjarova-Daniels, Trayana
dc.contributor.authorShaw, Ina
dc.contributor.authorMugandani, Sam
dc.contributor.authorShaw, Brandon
dc.coveragePoland
dc.coverage.conferenceissn
dc.date.accessioned2026-01-29T08:13:39Z
dc.date.available2026-01-29T08:13:39Z
dc.date.issued2020
dc.departmentNameHuman Movement Science
dc.description.abstractBackground and Study Aim: Professional taekwondo (TKD) athletes possess below average body fat percentages and the overall winners at the Sydney 2000 Olympic Games had a lower body mass index (BMI). Further, physical fitness remains one of the main factors for success in TKD. This indicates the importance of managing body composition and physical fitness for TKD performance. This study’s aim was to generate knowledge about the effect of a fourweek high-intensity intermittent TKD and strength training conditioning program on body composition and physical fitness of South African TKD athletes. Material and Methods: Twenty male participants were randomly assigned to a low-intensity (LI)(n= 10) or high-intensity (HI)(n= 10) group. The study consisted of a four-week, five times weekly TKD training and three times weekly resistance training program. The TKD training program for the HI group consisted of a 10-minute warm-up, a 60-minute workout at 85-95% HRmax for weeks 1-2 and at 90-100% HRmax for weeks 3-4 and a 10-minute cool down. The TKD training program for the LI group consisted of a 10-minute warm-up, a 60-minute workout at 60-70% HRmax for weeks 1-2 and 70-85% HRmax for weeks 3-4. Both groups also participated in a 60-minute resistance training program for three sets of 8-10 repetitions. Results: Significant (p≤ 0.05) improvements were found in body mass (p= 0002), BMI (p= 0.004), sum of skinfolds (p= 0.006) and body fat percentage (p= 0.009) of the HI group. The LI intervention significantly decreased body fat percentage (p= 0.001), but not body mass (p= 0.056), BMI (p= 0.077), and sum of skinfolds (p= 0.820). Post-hoc analysis revealed significant differences in BMI (p= 0.022) and sum of skinfolds (p= 0.042). Significant improvements were found in sit-and-reach (p= 0.034), sit-ups (p= 0.025), push-ups (p= 0.001), horizontal jumps (p= 0.007), VO2max (p= 0.026) and agility (p= 0.037) in the HI group. No significant improvements were observed in any of the physical fitness parameters assessed in the LI group. Post-hoc analysis demonstrated significant differences in sit-and-reach (p= 0.044), sit-ups (p= 0.001), push-ups (p= 0.006), horizontal jumps (p= 0.037), VO2max (p= 0.004) and agility (p= 0.018). Conclusions: High-intensity TKD training along with resistance training can be implemented in the training regimes of TKD athletes when preparing for national and international competitions to enhance combat performance.
dc.facultyFaculty of Science, Agriculture and Engineering
dc.format.preprintNo
dc.identifier.citationMathunjwa, M.L., Djarova-Daniels, T., Shaw, I., Mugandani, S. and Shaw, B.S., 2020. Short duration high-intensity interval taekwondo training substantially improves body composition and physical fitness in previously-trained individuals: a proof-of-concept study. Archives of Budo, 16, pp.221-226.
dc.identifier.issn1643-8698
dc.identifier.urihttp://hdl.handle.net/10530/58592
dc.inproceedingsissn
dc.issuenumber16
dc.keynoteissn
dc.language.isoen
dc.pages221 - 226
dc.peerreviewedYes
dc.publisherArchives of Budo
dc.subjectIntermittent training
dc.subjectKyorugi
dc.subjectPoomsae
dc.subjectResistance training
dc.subjectVO2max
dc.titleShort duration high-intensity interval taekwondo training substantially improves body composition and physical fitness in previously-trained individuals: a proof-of-concept study
dc.title.journalArchives of Budo
dc.typeJournal Article
dspace.entity.typePublication
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relation.isAuthorOfPublication.latestForDiscoveryf7893c59-91fc-4f76-9919-581f63509f4a
relation.isOrgUnitOfPublication132c5302-1880-4baf-9d30-5c60b077a39e
relation.isOrgUnitOfPublication.latestForDiscovery132c5302-1880-4baf-9d30-5c60b077a39e
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